WHAT IS DIABETES Diabetes is a Metabolic disorder with multiple etiology . occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin hormone secreted by Beta cells of pancreas which maintain blood glucose level normal. BEST & WORST FOOD FOR DIABETES Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. Here are some diet chart for Diabetes Type-1 & Type-2 DRINKS When you down a favorite drink, you may get more calories, sugar, salt, or fat than you bargained for. Read the labels so you know what’s in a serving. Best Choices Unflavored water or flavored sparkling water Unsweetened tea with or without a slice of lemon, A 16-ounce fast-food version might have up to 36 grams of carbs. Light beer, small amounts of wine, or non-fruity mixed drinks Coffee, black or with added low-fat milk and sugar substitute Chocolate milk it’s a good calcium-rich choice for grown-ups as well. Orange juice tastes good, but with 26 grams of carbs in one cup, you’re a lot better off eating a whole orange instead. Ginger Ale a 20-ounce bottle can have 60 grams of carbs. Worst Choices Avoid sugary drinks like Regular sodas Regular beer, fruity mixed drinks, dessert wines Sweetened tea Coffee with sugar and cream Flavored coffees and chocolate drinks Energy drinks Alcohol FATS, OILS, AND SWEETS They’re tough to resist. But it’s easy to get too much and gain weight, which makes it harder to manage your diabetes. Best Choices Natural sources of vegetable fats, such as nuts, seeds, or avocados (high in calories, so keep portions small) Foods that give you omega-3 fatty acids, such as salmon, tuna, or mackerel Plant-based oils, such as canola, grapeseed, or olive oils. Apple cidar Olive oil has about 12 times as much omega-6 as omega-3. Coconut oil is high in the saturated fat called lauric acid, which has antibacterial, antioxidant, and antiviral properties. Flaxseed oil is the only readily available oil that has less omega-6 than omega-3 fats, a ratio of 1:4. Because it can quickly get rancid, Worst Choices Anything with trans fat in it. It’s bad for your heart. Check the ingredient list for anything that’s “partially hydrogenated,” even if the label says it has 0 grams of trans fat. Big portions of saturated fats, which mainly come from animal products but also are in coconut oil and palm oil. Ask your doctor what your limit should be, especially if you have heart disease as well as diabetes. DAIRY Keep it low in fat. If you want to splurge, keep your portion small. Best Choices 1% or skim milk Low-fat yogurt Low-fat cottage cheese Low-fat or nonfat sour cream Worst Choices Whole milk Regular yogurt Regular cottage cheese Regular sour cream Regular ice cream Regular half-and-half PROTEIN You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. The UK Food Standards Agency has a sliding scale for recommended protein intake, varying by age 1 to 3 years: 15g 4 to 6 years: 20g 7 to 10 years: 28g 11 to 14 years: 42g 15 to 18 years: 55g 19 to 50 years: 55g Over 50 years: 53g Some diets, such as the Zone diet, advocate eating an amount of protein in proportion to your lean body mass (body weight minus body fat). Best Choices The American Diabetes Association lists these as the top options: Plant-based proteins such as beans, nuts, seeds, or tofu Fish and seafood Chicken and other poultry (Choose the breast meat if possible.) Eggs and low-fat dairy If you eat meat, keep it low in fat. Trim the skin off of poultry. Try to include some plant-based protein from beans, nuts, or tofu, even if you’re not a vegetarian or vegan. You’ll get nutrients and fiber that aren’t in animal products. Worst Choices Fried meats Higher-fat cuts of meat, such as ribs Pork bacon Regular cheeses Poultry with skin Deep-fried fish Deep-fried tofu Beans prepared with lard STARCHES Your body needs carbs. But you want to choose wisely. You can use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar bread, pasta, rice and cereal Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas VEGETABLES Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great because it’s low in nutrients. Low sodium or unsalted canned vegetables green leafy vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium. Otherwise, pickles are OK. Sauerkraut, for the same reason as pickles. Limit them if you have high blood pressure. FRUITS They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs than vegetables do. Best Choices Fresh fruit Plain frozen fruit or fruit canned without added sugar Sugar-free or low-sugar jam or preserves No-sugar-added applesauce Grapes one small grape contains one gram of carbohydrate, which means that 15 grapes are considered one serving of fruit Tart cherries are a low-GI-choice and a smart addition to a diabetes-friendly diet., Mango, Pineapple Banana Citrus fruits are versatile and easy to add to meals. Add lemons and limes to seafood, sauces, or glasses of iced tea or water. Eat one orange and you’ve gotten all the vitamin C you need in a day Worst Choices Canned fruit with heavy sugar syrup Chewy fruit rolls Regular jam, jelly, and preserves (unless you have a very small portion) Sweetened applesauce Fruit punch, fruit drinks, fruit juice drinks.
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