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Diabetic Diet

                                 A Guide to choose a perfect Diabetic Diet.


The most common question asked by patients who are diagnosed with diabetes is - Doctor, what do we eat now? 

The answer is very simple - There is nothing you cannot eat ! 

Yes! You read it right!! There is nothing you cannot eat as long as you eat regular, qualitative meals and make the correct food choices. 

So what exactly comes under this correct food choices?
1.     Complex carbohydrates like whole grain bread, oatmeals, potatoes, brown rice.
2.     Proteins like fish, chicken, eggs or egg whites.
3.     Fibres like beans, whole grains, fruits and vegetables
4.     Vegetables especially the green, leafy ones.
5.     Healthy fats like olive oil, peanuts, almonds, walnuts, flax seeds. 

Also it is important to know how much of these food items can be consumed. If you eat more than you need, your blood glucose will rise. 
The Canadia Diabetes Association suggests a very simplified guideline to measure your portion size by Using your own hands. 


 1. How many vegetables?
Choose vegetables as much as you can hold in both your hands.


2. How much grains and starches?
Grains and starches should be upto the size of your fist


3. How much fruit?
Similar to frains and starches i.e. upto the size of your fist.


4. How much milk?
1 cup/250 ml of low fat milk with a meal.


5. How much milk and other alternatives?
Choose an amount which is the size of your palm and the thickness of your little finger!


Being diagnosed with diabetes does not exactly mean living in deprivation. It can also mean eating a tasty, balanced diet that will help you keep blood sugar under control, boost your energy and improve your mood. It all depends on how you perceive it. 

Written by

Studied MBBS from Mumbai. Currently pursuing Post Graduation.

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