Did the doctor tell you that you have diabetes, or Type 2 Diabetes? When he said that, you must have been afraid, "Oh, now I won't be able to eat as well as I used to. I'll have to give up all my favorite foods, right?" But there's really no need to be afraid. Yes, you will have to make some small changes to your diet. But that doesn't mean you have to give up your favorite foods forever. The most important thing is to make a good plan to manage this condition.
How can we change what we eat?
The biggest change we need to make after being diagnosed with diabetes is to take care of our diet. The best way to do this is to talk to your doctor. He or she can refer you to a dietitian to create a meal plan that will help you control your blood sugar levels.
Simply put, we need to eat less of some foods, and more of some foods. Think of our bodies as cars. If we put the wrong fuel in the car, the engine will have problems, and if we eat foods that are not suitable for our bodies, things like blood sugar levels will go haywire.
Diabetes is not the end of life. It is possible to live a happy life with proper management and control.
Let's look at the table below to see what we should add to our diet and what foods we should limit.
| Eat More | Reduce or Avoid |
|---|---|
| Fiber-rich vegetables and fruits: Things like spinach, kale, okra, papaya, and bitter gourd. When it comes to fruits, papaya, guava, and mango are good. | Sugary drinks: Sweetened drinks, packaged fruit drinks, drinks with artificial sweeteners. |
| Whole Grains: Whole grains like brown rice, millet, oats, barley, peas, green beans, and chickpeas. These tend to raise blood sugar levels. | Desserts high in flour and sugar: We need to greatly reduce the amount we eat, including cakes, biscuits, puddings, ice cream, and our traditional sweets (dodol, kevumu). |
| Low-fat dairy products: Low-fat yogurt, skim milk. | Processed Foods: Things like sausages, meatballs, canned fish (with oil), noodles, etc. These foods are high in hidden sugar, salt (sodium), and unhealthy saturated fat. |
| Legumes: Lentils, chickpeas, peas, and beans are rich in protein and fiber. | Fried foods: Reduce oily foods like parathas, rolls, patties, and kottu as much as possible. |
As you can see, we don't have to completely stop eating carbohydrates. What's important is to choose the right types of carbohydrates . For example, eating whole wheat bread instead of white bread, or eating bran rice instead of white rice is much better.
How to change eating habits
Just like what you eat, how you eat, and when you eat are also very important for diabetes management.
Be careful about portion size.
The biggest problem we have is eating a lot of rice with a little fish sauce. We need to turn this around. A simple method is the "Plate Method" .
Imagine mentally dividing your plate into four parts.
- Two portions (half of the plate): Fill with low-starch vegetables (e.g., spinach, kale, okra, pumpkin, and spinach).
- One portion (a portion of the plate): Fill with protein (e.g. fish, chicken, eggs, lentils, chickpeas).
- The other part (a little bit from the plate): Fill with starchy foods (e.g., rice bran, potatoes, sweet potatoes).
When you eat this way, your stomach is full, your body gets the nutrition it needs, and your blood sugar levels don't suddenly rise.
Eating time is also important.
Try to eat your three main meals at the same time every day. Especially try to eat dinner as early as possible , around 7 or 8 p.m. Eating a lot late at night and going to bed can have an undesirable effect on your blood sugar levels and body weight.
Think about what you drink.
Just as we think about what we eat, we should also be careful about what we drink. It is best to drink water, watermelon, orange, belimal, or ranawara instead of sugary drinks.
A word about alcohol is also important. Alcohol can cause blood sugar levels to rise or fall suddenly. Therefore, it is very important to limit alcohol consumption. If you drink alcohol, never drink on an empty stomach. It is wise to drink very small amounts after eating something. It is best to talk to your doctor about this and find out more.
Incorporate these changes into your life little by little. It's hard to change everything overnight. But with a little effort, this will become a normal part of your life. Remember, your health is in your hands.
Take-Home Message
- Don't be afraid to be diagnosed with Type 2 Diabetes. It is a condition that can be well controlled.
- When changing your diet, prioritize fiber-rich vegetables, whole grains, and protein-rich foods.
- Reduce sugar, flour, processed foods high in fat, and sweetened beverages as much as possible.
- Be mindful of your portion sizes. This can be made easier by following the "Plate Method."
- Remember to eat dinner early and limit your alcohol consumption.
- If you have any questions or concerns about a diet plan, talk to your doctor . He or she will be able to provide you with the right guidance.
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