A healthy diet is crucial for reversing diabetes. However, many of us with diabetes need help in learning how to eat right. That’s why we need the Diabetes Food Pyramid.
It’s quite simple, the Diabetes Food Pyramid, ideally, tells you how much of what foods you should eat every day. It was designed by the American Diabetes Association and the American Dietetic Association. It divides food into 6 groups. Foods at the bottom, which is a wider section, should be eaten in larger portions, while food groups at the narrow top should be consumed less.
Lots of patients with T2D have followed this diabetic food pyramid chart in combination with intermittent fasting, to make huge gains in blood sugar control. Add a bit of sustainable exercise and you are well on the path to reversing your T2D. It could be as simple as walking. Research shows that yoga and other techniques of stress management, also, go a long way to tip the scales in your favour and against diabetes. (Source: Sepalika)
- Keep close track of your portion sizes. Include Complex Carbohydrates which are high in fibre, have low glycemic index and provide satiety.
- Add variety in your whole grains: Not just the whole wheat, but include millets, pseudo-cereals such as Quinoa, Rajgeera, Buckwheat, Barnyard Millet etc. Stick to 3-4 servings per day.
- Increase the consumption of less starchy vegetables, mainly green leafy veggies and water containing veggies such as lauki, karela, cucumber, celery etc.
- Consume only 2 seasonal fruits a day. Focus on taking Vitamin C rich and low glycemic fruits such as apple, berries, guavas, oranges etc.
- Include good fats such as Omega-3 rich fish, flax seeds, nuts (almonds, walnuts, pista, cashews, makhanas/foxnuts) & seeds and avocados.
- Eat 3-4 servings of plant proteins such as legumes, dals, lentils, soya based products, milk and milk based proteins. Limit the consumption of red meat and avoid organ meat completely.