Healthy Food Post Health and Nutrition Diabetic Diet and all about diabetes

Diabetic Diet and all about diabetes

Diabetic Diet and all about diabetes

Healthy food must need for those who are carry high blood sugar or Diabetes. Healthy food for Diabetes topic contains- short brief on diabetes, food list which  keep health fit, fresh and keep free from other health problems. As per ‘American Diabetes Association’ Healthy food guidelines keep your blood sugar in your control.


Brief on Diabetes: Diabetes mellitus is a group of metabolic diseases characterized by high blood sugar (glucose) levels that result from defects in insulin secretion, or its action, or both. Elevated levels of blood glucose (hyperglycemia) lead to spillage of glucose into the urine, hence the term sweet urine.

Signs and symptoms of diabetes:

  1. Excessive thrust and hunger
  2. Frequent urination
  3. Weight loss
  4. Fatigue
  5. Slow healing wounds
  6. Blurred Vision
  7. Irritability
  8. Extremely elevated glucose levels can lead to lethargy.


Risk factors for diabetes:

  • Being obese or overweight
  • High blood pressure
  • Elevated levels of triglycerides and low levels of “good” cholesterol (HDL)
  • Sedentary lifestyle
  • Family history
  • Increasing age
  • Polycystic ovary syndrome
  • Impaired glucose tolerance
  • Insulin resistance
  • Gestational diabetes during a pregnancy

diabetic prevent-..


  1. Reduce weight- 5%-8%, which will helps to control rise your blood sugar.
  2. Control your food- Change food habit as per your physician’s advice.
  3. Move more- Exercise- Walk, Swim, Run as your routine work from now.


Control your Depression:

  1. Regular Prayers
  2. Never stay alone, always stay with family and friends.
  3. Make a friend circle to pass time with them to enjoy yourself and exercise.

Know your diabetes fortnightly at home and meet your physician 03 months intervals to be 100% fit and healthy. Maintain healthy food plan and follow 4D- Diet, Drug, Discipline and control your Depression, Enjoy diabetic friendly healthy foods and live long.


Big set of vegetables. Tasty and wholesome healthy food.

Diabetic friendly foods:

Starch Free Vegetables:

  1. Asparagus
  2. Green beans
  3. Carrots
  4. Cabbage
  5. Eggplant
  6. Cauliflower
  7. Broccoli
  8. Mushrooms
  9. Tomatoes
  10. Spinach
  11. Onion
  12. Peppers


The best Fruits:

  1. Apple
  2. Blueberries
  3. Orange
  4. Grapefruit
  5. Grapes
  6. Peaches
  7. Pear
  8. Plums
  9. Cherries


Milk and Yogurt without added sugars :

  1. Fat-free or low-fat milk (1%)
  2. Unflavored soy milk
  3. Plain, nonfat yogurt
  4. “light” yogurt Grains and Starchy Vegetables

Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Journal of Nutrition, Volume 148, Issue 9, 1 September 2018, Pages 1434–1444;


  1. Whole wheat flour
  2. Whole oats/oatmeal
  3. Whole-grain corn/corn meal
  4. Popcorn
  5. Brown rice
  6. Whole-grain rye
  7. Whole-grain barley
  8. Wild rice
  9. Buckwheat/buckwheat flour
  10. Triticale
  11. Bulgur (cracked wheat)
  12. Millet
  13. Quinoa
  14. Sorghum

Baked Beans


  1. Beans such as black, pinto and kidney
  2. Lentils and dried peas
  3. Fat-free refried beans and vegetarian baked beans


Starchy Vegetables:

  1. Acorn squash
  2. Butternut squash
  3. Green peas
  4. Corn
  5. Parsnip
  6. Pumpkin
  7. Sweet potato
  8. Plantain Protein

plant based protein

Plant-based protein foods, fish, chicken, and lean meats :

  1. Beans and lentils
  2. Nuts and seeds
  3. Fish and seafood
  4. Eggs and cheese
  5. Chicken, turkey, and duck without the skin
  6. Buffalo, rabbit and venison
  7. Lean cuts of beef, lamb, and pork such as chuck, rump roast, round, sirloin, T-bone steak and tenderloin A great protein choice. Dried beans, hummus, lentils, nuts, soy-based “nuggets” and “burgers” are examples of plant based protein foods. Use them in your meals instead of beef, poultry or fish.


Fats : Unsaturated fats like omega-3, Monounsaturated and Polyunsaturated fats:

  1. Avocado, olives and seeds such as flax, pumpkin or sesame
  2. Nuts such as almonds, brazil, cashews, hazelnuts, peanuts, pine, pecans, pistachios and walnuts
  3. Oils such as olive, canola, corn, flaxseed, safflower, soybean and sunflower
  4. Salad dressings and mayonnaise

Omega-3 Fatty acids are good for your Heart.  When picking your fat sources, consider these foods: – Albacore tuna, mackerel, halibut, herring, salmon, sardines and trout – Flaxseeds and English walnuts – Oils such as canola, soybean, flaxseed and walnut.

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