World Diabetes Day(WDD) is observed annually on November 14, globally, to raise awareness about diabetes as a public health concern and to plan effective strategies for preventing, diagnosing, and managing this metabolic disorder. This health event was established in 1991 by the International Diabetes Federation (IDF) in association with the World Health Organization (WHO), with the chief purpose of raising global awareness about diabetes and promoting access to diabetes education, prevention, and care. This year, the WHO emphasize the need for equitable access to basic diabetes care, including promoting awareness of ways diabetic patients can mitigate their risk of developing complications.
The WDD campaign is represented by a blue circle logo, which is the global symbol of diabetes awareness and signifies the unity of the worldwide diabetes community to work towards regulating the diabetes epidemic. The World Diabetes Day event pays attention to a specified theme that runs for one or more years, and the theme for 2021-2023 is Access to Diabetes Care. The key focus of the final year of the WDD theme is preventing type 2 diabetes and its related complications.
The Impact Of Diet And Diabetes
A well-balanced diet and good nutrition are essential in preventing and managing diabetes. Here, we have curated how diet plays a pivotal role in diabetes management:
Blood Sugar Control
The primary agenda of diabetes management is to always maintain blood sugar levels within a target range. Food has a direct and immediate impact on blood glucose levels. Individuals can stabilize their blood sugar by making mindful food choices and controlling portion sizes.
Carbohydrates Management
Carbohydrates have the most significant effect on blood sugar levels. People with diabetes must be vigilant about the quantity and quality of carbohydrates intake in their diet. Learning to count carbs and understanding the glycemic index of foods helps individuals make informed choices.
Also Read: Diabetes Diet: 5 Power-Packed Snacks To Manage Blood Sugar Levels- Infographic
Weight Management
Maintaining a healthy weight is pivotal for people with Type 2 diabetes. A balanced diet coupled with regular physical activity like walking, jogging or swimming can help shed excess pounds, reduce insulin resistance, and improve blood sugar control.
Heart Health
Individuals with diabetes are susceptible to heart disease. A heart-healthy diet, loaded with fruits, vegetables, whole grains, and lean proteins, can help reduce this risk. Lowering cholesterol and blood pressure through dietary choices is crucial.
Preventing Complications
Uncontrolled diabetes can lead to complications affecting various organs, such as the eyes, kidneys, and nerves. Proper nutrition can help prevent or delay these complications by maintaining good overall health.
Dietary Guidelines For Diabetes Management
Balanced Macronutrients
A balanced diet should include carbohydrates, proteins, and healthy fats. Monitoring the proportion of each in your meals can help regulate blood sugar levels.
Portion Control
Controlling portion sizes is crucial to avoid overeating and maintain stable blood sugar levels. Measuring food or using visual cues can help individuals manage their portions.
Add Fiber-Rich Foods
Foods high in fibre, including fruits, vegetables, and whole grains, not only regulate blood sugar levels and promote feelings of fullness.
Avoid Sugary Drink
Sugary beverages, including sodas and fruit juices, can cause rapid spikes in blood sugar. Instead, drink plenty of plain water, herbal teas, and buttermilk are healthier options.
Regular Meals/ Snacks
Eating regular, small meals and healthy snacks throughout the day aids in stabilizing blood sugar levels and prevents overeating.
Limit Saturated and Trans Fats
Bring down the consumption of saturated and trans fats, which can up the risk of heart disease. Nuts, seeds, and fatty fish are good sources of fatty acids while using a blend of groundnut, gingelly, coconut, or rice bran oil for cooking.
Also Read: Diabetes Diet: Read To Know The Common FAQ About Food And Nutrition
Here, we have listed out a sample diabetes meal plan to cater to the needs of vegetarians, non-vegetarians, and vegans.
Sample 1600 Calorie Diabetic Vegetarian Meal Plan (6 grams of salt per day):
Early Morning:
Tea or Coffee with skim milk without sugar 1 cup
Breakfast:
1 cup of cooked steel-cut oats topped with 4 pieces of apple, 2 teaspoons chopped almonds and 1 cup of skim milk
Or
1 cup of Vegetable poha with ½ cup of dal
Or
2 Ragi drumstick dosa with ½ cup of sambhar
Mid-morning:
Vegetable Soup -1 bowl or Buttermilk -1 glass or Cucumber, berries salad -1 cup
Lunch:
1 cup of cooked quinoa
1 cup of Mixed vegetable salad
1/2 cup of chickpeas curry
1 green vegetable stir fry
Or
2 Lauki Roti
1 cup of Moong Dal curry
1 cup of Beans stir fry
1 cup of Cucumber carrot salad
¼ cup Curd
Tea-time:
1 cup Green Tea
1 cup Roasted Makana
Or
2 tablespoons Mixed nuts
Or
Sliced cucumber and carrot stick with hummus
Dinner:
1 cup of Tofu curry
1 cup of steamed broccoli
1/2 cup of brown rice
Sample 1600 Calorie Diabetic Non-Vegetarian Meal Plan (6 grams of salt per day):
Early Morning: Tea or Coffee with skim milk without sugar 1 cup
Breakfast:
1 Scrambled egg with spinach and tomatoes
1 slice of whole-grain bread toast
Or
2 Oats Idly
1 Boiled Egg
¼ cup Tomato Chutney
Mid-morning:
A handful of mixed nuts (unsalted) or
1 Small Orange
Lunch:
150 grams of Grilled chicken breast
1 cup of Cluster Bean Stir Fry
1/2 cup of quinoa pulao
Or
2 Multi-grain methi wheat roti
1 cup of fish curry
1 bowl of Tomato, cucumber salad
Tea-time:
Sliced bell peppers & cucumber with hummus or
1 handful of Nuts trail mix
Dinner:
1 cup of prawns curry
1 cup cauliflower stir fry
1/2 cup of brown rice
1 cup cucumber salad
Or
2 Multigrain roti
1 cup of chicken curry
1 bowl of mixed vegetable salad
Sample 1600 Calorie Diabetic Vegan Meal Plan (6 grams of salt per day):
Early Morning: Black Tea or Black Coffee without Sugar or
Hibiscus Tea 1 cup
Breakfast:
Vegan smoothie with unsweetened almond milk, spinach, banana, and chia seeds
Or
2 Pesarettu
½ cup of Sambhar
½ cup of Carrot, bell pepper salad
Mid-morning:
150 grams of whole fruit (e.g., an apple or a pear)
Lunch:
1 cup Chickpea and vegetable stir-fry
1 cup of quinoa
1 cup of tomato, bell pepper salad
Or
2 Methi Roti
1 cup Rajma curry
1 cup of onion, cucumber, carrot salad
Teatime:
Herbal tea or green tea – 1 cup
Sliced cucumber and carrot stick with hummus
Or
2 tablespoons mixed nuts
Dinner:
1 cup of Tofu masala
1 cup of broccoli stir fry
1 cup of mixed salad
1/2 cup of brown rice
Or
2 Wheat roti
1 cup of rajma curry
1 cup of mixed vegetable sabzi
Pro Tip:
Remember to monitor your blood sugar levels and make necessary adjustments to your meal plan. Also, be cautious about your sodium intake since you have a salt restriction. Read food labels and opt for low-sodium or no-salt-added options when available. Consult with a dietitian as individual dietary needs vary. Visit a dietitian to create a customised and tailored diet plan to meet your specific needs and preferences.
