FOODS FREELY PERMITTED
- Salads and boiled vegetables except roots and tubers.
- Beverages like rasam, clear vegetable soup, lime juice, dilute buttermilk, and tomato juice.
FOODS TO BE TAKEN IN LIMITED QUANTITY
- Cereals and pulses.
- A combination of cooking oil preferably sesame oil, rice bran oil, soyabean oil, sunflower oil, canola oil, groundnut oil, olive oil, mustard oil is advisable. Allowance/day – 4 to 5 tsp.
- Fishes rich in omega-3 fatty acid like mackerel, herring, sardine and salmon and chicken without skin can be taken as grilled, steamed, boiled or baked not more than four times in a week. Allowance/day –
- Egg white can be taken more frequently and egg yolk not more than two per week.
- Low fat milk and its products not more than 300ml – 400ml per day.
- Fruits like orange, sweet lime, pears, apple, papaya and guava either 1 medium size or few pieces per day. Allowance/day – 100g.
FOOD TO BE AVOIDED
- Refined sugar, honey, glucose, jaggery, jam and jellies.
- Fats rich in saturated and trans fatty acids like vanaspathi, ghee, butter, coconut oil.
- Deep fried foods like samosa, vada, poori, chips, papad, bajji etc.
- Chocolates, cakes, pastries, puddings, pies, cream biscuits rich in cream and sugar.
- Sweets like burfi, laddu, payasam, peda, etc. and other desserts and ice cream.
- Refined starch products like corn flour, jelly powder, custard powder and arrowroot powder etc.
- Root vegetables like potato, yam, colacasia, tapioca and sweet potato.
- High calorie fruits like banana, mango, grapes, pomegranate, sapota, custard apple, jack fruit, etc.
- Dried fruits like dates, raisins, currants, and nuts like coconut, cahewnuts, groundnuts etc. Almonds rich in monounsaturated fatty acid (MUFA) and walnuts rich in omega-3 fatty acid to be used in moderation. Allowance/day – 2 to 3 pieces.
- All sweetened aerated drinks like Pepsi, Coke, Fanta etc. Squashes, preserved or canned fruits and fruit juices, which contain loads of sugar as preservative.
- Proprietory drinks like Horlicks, Boost, Bournvita, Complan etc.
- Fatty meats like mutton, ham, bacon, organ meats and shell fishes like crabs, prawns, shrimps etc. and yolk of egg.
- Pickles made in oil.
Fiber an important non-nutrient helps in lowering total blood cholesterol level and binds glucose thus slowing down the absorption and prevents quick rise in blood glucose level.
Foods rich in fiber are:
- Salads (cucumber, tomato, carrot, onion etc.)
- Boiled vegetables.
- Green leafy vegetables like cabbage, spinach, lettuce.
- Whole cereal grains like whole wheat, bajra, jowar, barley, brown rice, oatmeal
- Whole pulses like channa, rajmah, preferred to polished one. Include sprouts at least once a day.
- Fruits with skin eg. apple, guava, pears etc.
DIETARY TIPS FOR DIABETICS
“GOLDEN RULE – NO FEASTING, NO FASTING”
- Equal spacing of the three major meals per day is very important. Free foods should be taken in between the major meals.
- To achieve or to maintain ideal body weight.
- To improve overall physical and mental health by following a balanced routine for exercise, diet and also minimize the stress level as it has an impact on the blood sugar level.
- Fenugreek helps to lower Low Density Lipoprotein (LDL), Total Cholesterol (TC), Triglycerides (TG) and blood glucose. Recommended dosage – 6g / day is useful in the management of diabetes.
- Artificial sweetners containing sucralose are preferable than others and it can be taken in moderation.
- Omission of any food item from the list given above does not imply that they are freely allowed or prohibited.