If Eating Healthy is Special, then Of Course, Diabetes/Diabetes Reversal Needs a Special Diet

Moderation is the key to Balance

Never go near sweets, avoid eating those starchy potatoes, stay away from white rice—these are
some of the commonest phrases we have heard from people around us in connection with diabetes and diet. Friends, family members and colleagues advice out of goodwill but don’t you think that food-related suggestions and diet alterations are a doctor’s department? Why play the doc and block out an individual’s choices?

In reality, “there is no special diet for people with diabetes or those aiming for diabetes reversal”, and, this is not simply a theory but an authentic declaration by Diabetes UK, which exclusively deals with diabetes. Time and again, we have heard of several reasons lurking behind the occurrence of diabetes, one of which is overweight/obesity. Losing even 5% of the body weight has a humongous benefit on the health of the individual. Living in a world thriving on fad diets and fanciful packaged products, there are umpteen ways to gain or even lose weight. But the actual concern is whether or not the chosen path is healthy.

Choosing the right foods to eat goes a long way towards aiding weight loss, reduces the risk of type 2 diabetes, and makes an individual feel better in all ways. So, rather than picking a particular diet plan or eliminating food groups altogether, let’s look at it from a practical perspective. With so many choices available, why don’t we create a well-balanced diet with the right types of foods in the right proportion to keep us healthy with diabetes?

The key to eating with diabetes is eating smaller portions, picking more of healthy foods, consuming less of processed foods, and munching on something healthy every few hours to stabilize blood-sugar levels.

• Make the plate as colorful as possible with the choicest range of fruits and vegetables that could be added in the daily diet.
• Go with whole grains such as wheat, barley, quinoa, rice, and oats. Surprised with the mention of rice? It’s all about how much you consume besides choosing what to consume.
• Include some healthy fats/low-fat foods such as yoghurt, cheese, and milk, and lean proteins such as lean meat, nuts, fish, eggs, tofu, and beans to keep the diet well-balanced. Such choices automatically make the diet low in carbs which is an added advantage when it comes to diabetes (a low-carb diet (LCD) is suggested by EASD and ADA for diabetes reversal, and this has been exclusively discussed in our website separately). Still in dilemma? Talk to a dietitian/nutritionist about picking low-carb foods and devising a diet that’s based on healthy food choices
• Restrict intake of sugars, fats, and salt
• Cut down intake of sugary beverages and sodas or in fact, it’s much better to avoid them altogether. One can of soda can contain as much as 10.5 teaspoons of sugar. Also, regular intake of aerated drinks and sugary beverages is one the root cause of obesity proliferation, especially in middle/lower-income countries, which in turn is a risk factor for diabetes

Choosing a healthy diet mainly includes picking a variety of healthy foods from all the food groups in varying proportions to make it a balanced diet. The bigger plates, bowls, and cups are another factor for oversized waistlines. Cut down on portion sizes (which vary based on your age, sex, gender, and activity levels) to improve weight loss effects, take a bite of your favorite pastry occasionally, or don’t fret about eating that extra roti once a while, but never give up on eating healthy foods regularly. Understand, there is no special meal plan or a couple of foods that bring down sugar levels magically. It is a perfect blend of all foods that assist in reducing diabetes levels and keep the body in a healthy state.