When your doctor tells you that you have Type 2 Diabetes, the biggest question that comes to your mind is, "Oh, what do I eat now?", right? Most of the time, when talking about diabetes, everyone says things like, "Don't eat these," "Don't eat oil," "Don't eat rice." Hearing about such food restrictions brings a lot of sadness and frustration to your mind. But today we are talking about a way to lighten your mind. Instead of worrying about the things you are told to "not eat," let's start thinking, "What are some new nutritious things that we can add to our diet?" It is a very comforting and positive way.
Carbohydrates are not the enemy!
"So now we have to stop eating things like rice, bread, and potatoes completely, right?" This is a misconception that many people have. In fact, carbohydrates are essential for our bodies. Just like gasoline for a car, our bodies get energy to work throughout the day from the carbohydrates we eat. The body converts these carbohydrates into a type of sugar called glucose and uses them as energy.
So why are people with diabetes told to be careful about carbohydrates? Simply put, the body of a person with diabetes cannot properly manage this energy source called glucose. As a result, blood sugar levels, or blood sugar levels, can suddenly increase. Our goal should be to prevent this sudden increase in sugar levels and maintain them at the same level for as long as possible.
The most important thing here is the quality of the carbohydrates we choose. Think about it, what is the difference between eating a packet of potato chips made with oil and artificial sweeteners, and eating a well-cooked sweet potato? Although both are carbohydrates, boiled sweet potatoes are a quality carbohydrate full of fiber and nutrients. Those are the choices we need to make.
How do you prepare a balanced, healthy meal?
This balanced meal will not only help you control your blood sugar levels, but it will also help you stay hungry for longer and stop you from overeating. Let's see how to make this dish.
Remember, half of your plate should be filled with vegetables and fruits. Of the remaining half, allocate some time for quality carbohydrates and the rest for protein.
Try adding these things to your main meals.
| Food category | Examples of what we can eat in Sri Lanka |
|---|---|
| Non-starchy vegetables (Half of the plate) | Bitter gourd, okra, yam, spinach, eggplant, cabbage, broccoli, cucumber, tomato, damson, moringa. Also, all types of greens (mukunuvenna, kankun, gotukola) as a salad. |
| Lean protein (A moment from the plate) | Fish (not fried in oil), chicken (skin removed), egg whites, lentils, chickpeas, peas, green beans, soy. |
| High-quality carbs (A moment from the plate) | Brown rice with bran (instead of white rice), millet, barley, sweet potatoes, cassava (in moderation), rice bran, oats. |
| Healthy fat (As needed) | Avocado, peanuts, cashews, pumpkin seeds, olive oil (for salads), sesame seeds. |
What to eat when you're a little hungry? (Snack Ideas)
If you get a little hungry between meals, instead of eating sweets or biscuits, try something like this:
- An apple with some sugar-free peanut butter.
- Hummus or a paste made from steamed green beans with some carrot and cucumber pieces.
- A cup of boiled chickpeas.
- One yogurt (low sugar).
- A few cashews and peanuts.
In this way, by adding a little protein or healthy fat to a carbohydrate, you can control the sudden rise in blood sugar levels.
For those who want to follow a set of rules
There are some people who think, "I can't be picky like that, give me some clear rules, a plan." There's nothing wrong with that. If you're one of those people, you can follow dietary patterns that have been proven by research to be beneficial for the health of people with diabetes.
- Mediterranean Diet: This is the traditional diet of people living in countries around the Mediterranean Sea. It includes plenty of fish, fresh vegetables and fruits, healthy fats like olive oil, and nuts. It limits the consumption of red meat and sugary foods.
- DASH Diet: Although it is introduced to control high blood pressure, this diet is also very beneficial for diabetes. It also prioritizes foods low in salt, sugar, and saturated fat.
The most important thing is to talk to your doctor before starting a special diet like this and make sure it is suitable for your health condition and the medications you are taking.
Ultimately, diabetes is an opportunity to think about your eating habits in a new, more thoughtful way. Don't let it weigh you down. With small changes, you can stay healthy while still enjoying your food.
Take-Home Message
- Diagnosing diabetes doesn't mean the end of your food world. Instead of thinking about things you "can't eat," think positively about the healthy things you "can eat."
- Carbohydrates are essential for the body. What matters is the quality. Instead of white bread and white rice, choose fibrous carbohydrates such as brown rice with bran, yams, and sweet potatoes.
- Balance your plate: Fill half of your plate with vegetables and greens, half with protein (fish, lentils), and the rest with quality carbohydrates.
- Don't be afraid to grab a healthy snack for a little hunger. It's best to combine a carbohydrate with a little protein or healthy fat.
- Before following a specific diet (e.g., the Mediterranean diet), always talk to your doctor about it and any changes you need to make to your diet.
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