- When you eat, your body turns food into sugars, or glucose. At that point, your pancreas is supposed to release insulin.
- Insulin serves as a “key” to open your cells, to allow the glucose to enter — and allow you to use the glucose for energy. the first thing insulin does is to transport glucose from the blood ,supply into fat and muscle cells, where it can be used for energy.
- But with diabetes, this system does not work. Several major things can go wrong – causing the onset of diabetes. Type 1 and type 2 diabetes are the most common forms of the disease.
They might have SOME or NONE of the following symptoms:
- Frequent urination
- Excessive thirst
- Unexplained weight loss
- Extreme hunger
Type 2 diabetes may account for about 90 percent to 95 percent of all diagnosed cases of diabetes.Being overweight, physically inactive and eating the wrong foods all contribute to our risk of developing type 2 diabetes.
- Diabetes is diagnosed at 2 hour blood glucose of greater than or equal to 200 mg/dl after starting your meals
- Diabetes is diagnosed at fasting blood glucose(before meals) of greater than or equal to 126 mg/dl.
- Diabetes is diagnosed at an A1C of greater than or equal to 6.5%
CARBS-Carbs get the most attention when it comes to diabetes because they directly raise blood sugar levels when digested by your body. Carbs are an important part of a healthy meal plan. Watching portion sizes and getting most of your carbs from fruits, vegetables, whole grains, low-fat milk, and yogurt is important.
(1 carb choice = 15 grams of carbs).
- Each Snacks – 1 to 2 carb choices = 15 to 30 g of carbs
- Each meal 4 to 5 carb choices = 60 to 75 g of carbs
- Each Snacks-1 carb choice = 15 g of carbs
- Each Meal 3 to 4 carb choices = 45 to 60 g of carbs
FOODS RICH IN CARBS-
- Breads, cereals, and grains
- Crackers and snacks
- Dried beans, peas, and lentils
- Milk and yogurt
- Starchy vegetables
- Sweets, desserts, and regular soda.
clients who have diabetes:
- Metabolic control before exercising
- Avoid exercise if fasting glucose levels are ≥250 mg/dL and ketosis is present or if blood glucose levels are >300 mg/dL and no ketosis is present.
- Blood glucose monitoring before and after exercise
- Identify when changes in insulin or food intake are necessary.
- Be aware of the glycemic response to different exercise conditions.
- Food intake
- Consume additional carbohydrate as needed to avoid hypoglycemia.
- Carbohydrate-based foods should be readily available during exercise.
- Exercise at the same time each day with a regular pattern of diet, medication and duration/intensity.
- Proper hydration is extremely important. Drink water before, during and following exercise to prevent dehydration.
Here are some tips while planning diet-
- Spacing your carbohydrates over the day helps your body to keep a stable glucose level.
- Starch choices that are higher in fibre contribute less to raising your blood glucose. Use the Nutrition Facts panel to choose cereal, bread, crackers, rice and other grain or starch choices that have at least 2 grams of fibre per serving.
- Snack choices can help prevent dips in blood glucose that can occur if your meals are more than 4 hours apart or if you are very active.
Here is sample diet plan for people with diabetes who are active, it’s always advisable to ask doctor before starting any diet plan- This diet provides good balance of carbs in snacks and main meals.
It’s a 1300 calorie diet for controlling carbs throughout day
CARBS-45-65% of total calories
Total carbs in this diet needed is 211 carbs/day
fat=20% to 35%
|MENU||AMOUNT||CALORIES (KCAL)||PROTEIN (GMS)||CARBS (gms)|
|whole wheat saltines crackers/whole wheat khakhra||3/1 khakra||40||1||7|
|steel cut oats upma/whole cracked wheat daliya with veg||1cupcooked||200||6||30|
|milk( no sugar)fat free or 1%/yogurt skimmed/dahi||1cup/250ml||90||8||12|
|besan ,wheat barn mix flour roti||2||160||2||30|
|Cucumber and onion raita(withou tadka)||1/2cup||45||4||6|
|palakdal( spinach lentil curry)(prepared inless oil)||1 cup||120||8||15|
|brown rice and dal khichdi/quinoa pulav||1 cup||280||8||45|
|Capsicum /carrot/zucchini/ladyfinger without potato -sabji/veg||1 cup||70||2||5|
|15 minutes,walk post lunch and dinner|
NOTE-A meal plan to fit your health goals should be individualized to your needs, so consult a registered dietitian for a customized meal plan depending on height and weight or leave a comment below if any queries
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