Diabetes Diet Management
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## Diabetes and Diet Management A healthy diet plays a vital role in the management of diabetes. A well-planned eating pattern helps regulate blood sugar levels, control body weight and reduce the risk of diabetes-related complications. Along with healthy eating habits, regular exercise and good mental health are equally important for overall diabetes management. The quantity and type of food required vary for each person depending on age, body weight, activity level, medication and insulin use. Choosing foods with a low glycemic index (GI) such as whole grains, legumes, fruits and vegetables helps maintain stable blood sugar levels. Instead of three large meals it is better to eat five or six small, balanced meals a day. When planning meals factors like portion size, nutrient content, timing and cooking methods significantly affect blood sugar control. Replace refined grains with brown rice, whole wheat, ragi, millet, quinoa and rolled oats, but always watch the quantity. Include leafy greens such as spinach, moringa and fenugreek, while limiting root vegetables high in carbohydrates. Add plenty of fiber and vitamin rich vegetables like tomato, cucumber and plantain to the daily menu. Opt for lean protein sources such as fish, chicken, eggs and skimmed milk instead of fatty meats like beef or pork. Prefer steaming or boiling over frying and use minimal oil, coconut and salt. The focus should be on limiting oil intake to 2–3 teaspoons a day, regardless of type. Safe options include mustard, sesame, peanut, olive or coconut oil, while palm oil and hydrogenated fats (vanaspati, dalda) should be avoided. Never reuse boiled oil. Choose fruits with a low GI such as apple, guava, papaya, orange, pear and berries. Avoid honey and jaggery as substitutes for sugar, as both raise blood glucose levels. In addition to diet, regular exercise—like brisk walking, yoga or cycling for at least 30 minutes daily is essential. Avoid alcohol and smoking and pay attention to mental well-being for a healthier and more balanced life. _Preethi R Nair_ _Chief Clinical Nutritionist_ _SUT Hospital, Pattom_