Healthy Diet for Diabetics

Healthy Diet for Diabetics

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Type II diabetes is a worldwide epidemic, with an estimated 422 million individuals and a rapidly increasing incidence in the middle- and low-income countries. It is more common over the world, especially among the elderly. Diet and lifestyle, particularly plant-based diets, are powerful tools for preventing and managing type II diabetes.

Types and sources of carbohydrates, lipids, and protein all have a role in type II diabetes prevention and control. The benefits of a plant-based diet in reducing insulin resistance are thought to be due to various factors, including the support of healthy body weight, increased fiber and phytonutrients, food-microbiome interactions, and lower saturated fat intake.

Why do we need to develop a healthy eating plan?

A healthy-eating plan that is low in calories, fat and naturally high in nutrients, such as fruits, vegetables, and whole grains, is ideal for diabetes patients to maintain a healthy lifestyle. The food plan aids in blood sugar (glucose) control, weight management, and managing heart disease risk factors such as high blood pressure and blood fats.

Our body produces an unwanted spike in blood glucose when we consume too many calories and fat. If blood glucose levels are not controlled, significant problems can develop, such as high blood glucose levels (hyperglycemia), leading to long-term repercussions if left untreated.

A diabetes diet is a well-planned, nutrient-dense way to reach our weight-loss goal while remaining healthy.

What exactly does a diabetes diet include?

  • 3 Meals per day: A diabetes diet consists of three meals each day at regular intervals. This allows us to make greater use of the insulin our body produces
  • Choose whole grains, fiber-rich meals, and healthy fats.
  • Healthy Carbs: Sugars and carbohydrates break down into blood glucose during digestion. Concentrating on carbs that are good for us, such as Fruits, vegetables, whole grains, and legumes like beans and peas, are all excellent sources of fiber.

Vegan Diets: A vegan diet excludes meat, dairy, and other animal products. Added fat and sugar, as well as animal items like meat and dairy, are avoided. Weight loss is widely recognized as one of the most effective approaches to managing diabetes. Vegan diets with a low glycemic index and a high fiber content are great ways to lose weight and improve our BMI.

Examples: Vegetable oils, fruits, vegetables, legumes, nuts, seeds, loaves of bread, rice, and pasta, as well as dairy replacements such as soymilk, coconut milk, and almond milk.


Organic Diet: People with diabetes have a weakened immune system; thus, eating organically farmed food is extremely important. Pesticides used to grow conventional food have been linked to an increase in diabetes risk. The only way to avoid being exposed to these pesticides is to eat organic foods.

Cinnamon: Cinnamon could reduce blood sugar and enhance insulin sensitivity.

Chia seed: High antioxidant and omega-3 content in the chia seeds are regarded as a superfood. Chia seed's high fiber content aids with blood sugar regulation. It reduces hunger, which helps to prevent obesity, which increases the risk of diabetes. 

Turmeric: Turmeric is a wonder spice that has incredible health benefits. Curcumin, the key ingredient, can reduce inflammation and blood sugar levels.

Nuts: Nuts may help to lower inflammation, blood sugar, and LDL cholesterol levels. Insulin levels in obese people are frequently abnormally high. Nuts can aid in weight loss and physical enhancement.

Flaxseed: Soluble fiber, specifically mucilage gums, slows food digestion and reduces sugar absorption, which means it will not raise our blood sugar levels.

Ingredients of DiaBeat

Fenugreek: Fenugreek is high in soluble fiber, which aids in blood sugar control by slowing carbohydrate digestion and absorption.

Guduchi: Guduchi assists people with diabetes in lowering blood glucose levels and brain lipids and minimizing oxidative stress.

Neem: Neem aids in regulating blood sugar levels and the prevention of the onset of diabetes.

Tulsi: Tulsi leaves contain hypoglycaemic qualities, which assist in preventing diabetes complications by lowering blood sugar levels.

Madhunashini: Madhunashini aids in the treatment of diabetes by boosting insulin secretion and pancreatic islet cell regeneration and reducing sugar cravings.

If you have diabetes, you are more likely to suffer problems. The ideal macronutrient ratios for preventing and treating type 2 diabetes are controversial; instead, eating habits and specific meals should be the best choice to manage blood sugar levels and control diabetes. Plant-based eating habits are also good for the environment.


Bhagyashree Hatti
M. Tech (Food Technology)
Quality Assurance and 

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