When your doctor tells you that you have diabetes, you probably feel like you need to change a lot about your diet. Even though they tell you to 'eat well and cut down on sugar,' there are times when you go to a store or supermarket and you can't figure out what to choose and what to skip. Sometimes, even fruit is said to be high in sugar. What exactly is this 'eating well'? What foods are good for you that help control your blood sugar levels? Let's talk about it simply.
Diabetes, especially Type 2 Diabetes, is when our bodies can't properly use carbohydrates, or starches and sugars. We call this insulin resistance . So what we need to do is control our blood sugar levels. But there's no such thing as a 'diabetic food list'. It's all about balance. That balance starts with your plate.
This is how you share your plate
Imagine that you have a 9-inch plate in front of you. Now mentally divide it right down the middle. You want to fill that half with low-starch vegetables. We call these non-starchy veggies.
Then, divide the remaining half of the plate into two equal parts. One part for protein. The other part for carbohydrates or starchy foods. We need fats too, but they don't have a separate section for them. You can add a little bit of it as a garnish. For example, a piece of avocado on top of a chicken salad, some nuts on a yogurt, or a little olive oil on a fish salad.
Here's how to understand more clearly how to share a plate.
| Part of the plate | Types of foods to eat (examples) |
|---|---|
| Half (1/2) of the plate | Non-starchy veggies: Carrots, broccoli, cauliflower, spinach, spinach, bitter gourd, okra, cucumber, tomato, cabbage, lettuce. You can eat these as much as you want. |
| A moment from the plate (1/4) | Protein: Fish, chicken (skinless), lentils, chickpeas, green beans, eggs, tofu. |
| A moment from the plate (1/4) | Carbohydrates with starch and fiber (Carbs with Fiber): Red rice, sweet potatoes, potatoes, corn, quinoa, fruits (like oranges, apples, pears). These should be consumed in moderation . Choosing foods that are high in fiber helps control the rapid absorption of sugar into the blood. |
The advantage of planning meals in advance
Now that you know what your plate should look like, plan your meals in advance with that plate in mind. Start simple. Instead of eating the same thing every day, choose two breakfasts, two lunches, and two dinners and eat them in turns.
The most important thing is, when planning your meals, plan them around protein and vegetables, not carbohydrates (rice, bread, roti).
Simply put, instead of thinking, "I'm eating rice tonight," think, "I'm eating a lot of vegetables with fish tonight, and I'm going to add a little rice to it." In our country, meals are often based on rice. But instead of sharing curry on a plate of rice, you can share some rice on a plate of curry.
If you have to eat out in a hurry, when eating something like kottu or fried rice, ask for as many vegetables and meat/fish/eggs as possible, and reduce the amount of rice/roti.
Think about snacks too.
If you get hungry between meals, instead of sugary biscuits and cakes, choose things like:
- A few nuts (cashews, almonds, peanuts)
- A yogurt with no added sugar
- An apple
- A few pieces of vegetables like cucumber and carrot
Take a list with you when you go shopping.
After planning your meals, write down the ingredients you need on a list. This can be done in an easy way. It's easier if you divide them into categories like vegetables, fruits, meat/fish, dairy products, and dry foods.
When you carry a list, you can control your urge to buy unnecessary things, especially sweets, biscuits, and packaged foods. Only buy the things on your list.
If you can't always get fresh vegetables and fruits, frozen vegetables and fruits are a great alternative. Because once a vegetable or fruit is picked from the tree, its nutritional value decreases over time. But frozen is when their nutritional value is at its peak. So there's no need to worry about the nutritional value.
How do you choose products at the supermarket?
Until you get used to these things, go to the supermarket when there are fewer people. That way, you can choose your groceries with peace of mind and without any stress. Don't go to the store when you're hungry. If you do, you'll be more likely to buy unnecessary things.
Most of the time, fresh vegetables, fruits, meat, fish, and dairy products are on the shelves around the store. You should focus your attention on those areas. The middle shelves are where most of the packaged and processed foods, biscuits, and drinks are. You don't have to completely avoid them, but be very careful when choosing.
Read the label of every product carefully.
This is a bit of a pain, but it's very important. At first, reading every label can seem like a hassle. But after a while, you'll get used to it.
Not everything labeled "fat-free" is good for someone with diabetes. Often, these foods have been reduced in fat and instead have a lot of added sugar to make them taste better. This can be a big obstacle to your efforts to control your blood sugar levels.
When reading a label, pay special attention to these two things:
1. Total Carbohydrates: This is what helps you determine how much you can eat at one meal.
2. Added Sugars: This is the amount of sugar that is artificially added to a food during preparation, in addition to the sugars naturally found in fruit and milk. Choose something with as little sugar as possible.
Also, look at the ingredient list. The shorter and simpler it is, the better. If the word sugar is at the beginning of the list, it means it contains a lot of sugar. Sometimes, instead of the word sugar directly, there may be several types of sugar added under other names, such as corn syrup, fructose, glucose, maltose. Be careful about that too.
Don't worry, you'll get used to this gradually.
After reading a few labels, planning meals for a couple of weeks, and going to the grocery store with a list, it will all become very normal to you. Diabetes does change the way you look at food. But that doesn't mean you have to stop enjoying food.
It's like fueling your body. The food we eat is the fuel our body needs to stay active and healthy. No one wants to eat salad every day, but if it keeps your blood sugar levels in check, then it's worth it, right? It's all about balance. If you have a question, never hesitate to consult your doctor or a nutritionist.
Take-Home Message
- Plan your meals in advance, make a shopping list, and go to the store.
- Make it a habit to divide your plate (half of the plate is vegetables, half is protein, half is starch).
- Prioritize fresh or frozen vegetables, fruits, and lean proteins.
- Always read food labels, especially the total carbohydrates and added sugars .
- This is not something that will change overnight. You have to be patient with yourself. You can gradually get used to this lifestyle.
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