Eating Healthy

Pakistani Diet: Eating Well With Diabetes

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If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood sugar levels stable. Try to have three daily meals at regular times and have healthy snacks when you are hungry. A balanced meal has foods from at least 3 of the 4 food groups:

  1. Vegetables and Fruit
  2. Grain Products
  3. Milk and Alternatives
  4. Meat and Alternatives

Choosing the Right Foods

Carbohydrates

high carbs1 300x189 Pakistani Diet: Eating Well With DiabetesThere are two types of carbs that consume in our daily diet; brown carbs and white carbs. Brown carbohydrate is a complex type and the white one is the simple form of carbohydrates which has a high sugar level and readily digest and can cause your blood sugar to go to high if consumed in great amount, whereas, brown carbs take time to break down and contain more amount of fiber which may help control blood sugar levels.

So, make sure your personal meal plan have the right levels and type of carbohydrate for you. Try the following:

  • Vegetables: cauliflower, ladyfinger, corn, sweet potato, eggplant (Brinjal/Baingan), spinach, potato, broccoli, carrots, bitter melon (Karela)
  • Fruits: apple, banana, berries, guava, lychees, melon, pomegranate, mango, papaya, pineapple
  • Grains: roti/chapati, brown rice, porridge, whole wheat pasta
  • Legumes: channa daal, cholay (chickpeas), matar (peas), beans, moong and masoor dal
  • Nuts and seeds: almonds, cashews, pistachios

Consume less products that are made from sugar, white flour, white rice and white potato.

Healthy fats

fats 300x208 Pakistani Diet: Eating Well With DiabetesDiabetes patients are at higher risk for heart disease so it is very important to include healthy fats in your daily diet which can be found in:

  • oils (olive, sunflower, canola)
  • nuts
  • fatty fish such as tuna and salmon
  • seeds

Try to limit your intake of saturated fat like butter, ghee, cream, lard, palm oil or shortening. Opt for skinless poultry, lean meat and low-fat milk products. Choose lower fat cooking methods such as broiling, baking, barbequing, or roasting.

Balanced Meal Plan

A balanced meal plan to keep your diabetes in control may look like this:

Breakfast

  • 1 paratha (whole wheat) made with olive oil or bran bread
  • 1 cup tea with low fat or skimmed milk (use brown sugar or no sugar)
  • Any of your favourite fruit

Lunch

  • Curried chickpeas or daal with brown rice
  • Half cup cauliflower or any of your favourite veggie from above
  • 1 orange

Snack

  • Half cup of berries
  • 2 tbsp hummus on a whole wheat chappati

Dinner

  • Chicken made with your favourite recipe
  • 1 whole wheat roti or brown rice
  • 1 cup cooked spinach or any other veggie mentioned above
  • Salad with 1 tbsp of oil-based salad dressing

Snack

  • Low-fat yogurt or fruit lassi

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All you have to do is manage your blood sugar levels by choosing the right types of fat and foods that are high in fiber.

 

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