![]() ![]() A good plate should include a big serving of nutritious veggies (which would be rich in micronutrients, fiber and ideally, low on calories), along with a serving of daal. Lunch: For the afternoon, ensure that you have your meals on time and do not delay it. Simply opting for a low glycemic index food, or nuts and seeds can fill your cravings and control sugar readings. Mid-meal snack: If you feel hungry or feel your sugar levels dipping, have healthy snacks nearby. Dairy products like cheese/ butter, which can also be often processed are best had minimally. Do remember to opt for healthy sources of fat when you are cooking. While most people believe milk to be naturally sweet, having moderated quantities of fortified milk (with the fat layer removed ) won't spike your sugar level. As for dairy sources, 1-2 glasses of milk can be easily had in a day. Healthier options like chivda/ poha/ upma can also be had. However, do remember, some people can be sensitive to whole grains and develop bloating or flatulence. ![]() ![]() Instead of opting for starchy flours which can spike insulin levels, consider switching to ragi idlis/ dosas/ chillas/ wholegrain wheat bread. If you are a non-vegetarian, salmon or chicken breast can be had. Boiled eggs are also a good option to have. Daliya, steel-cut oatmeal, smoothies, vegetable stuffed chapatis, or a big bowl of fresh fruits can be had. If you are looking for options, there are plenty of delicacies you can try. Skipping breakfast is not an advisable option. Breakfast: Breakfast is one of the most important meals of the day and it's important to have something that gives you good energy to carry on with the day. The easiest way to make a detoxifying tea for the mornings is to boil a spoonful of your functional food in water (a glass). Herbal teas or soothing drinks can also be had, once in a while. A lot of foods like fennel, fenugreek seeds and cumin have long been trusted on as digestive aids and also help control blood sugar levels, instead of spiking them easy. Instead, a good option to consider would be to have a refreshing, detoxing concoction of warm water, had with basic functional foods like fenugreek seeds/ cumin/ amla, along with a handful of soaked nuts. How to start your day? Diabetic patients should avoid having tea/coffee first thing in the morning since it can increase cortisol levels and destabilize sugar readings as well. We have carved out a sample week-long diet plan which can help you keep your blood sugar levels. While avoiding 'meetha' is definitely a good option to consider, one must also have nutritious foods which are low on sugar, especially the ones which have a low glycemic index should be included in plenty. The good thing is that there are a lot of vegetarian and non-vegetarian diabetes-friendly foods which can be had. An individual suffering from uncontrolled blood sugar levels ideally needs to eat more of foods that release energy and sugar slowly, aid in easier elimination of toxins and keep inflammation at bay. ![]()
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