Healthy balanced diet  

  • Diabetes is a type of disease in which blood sugar level increases in a blood stream. 
  • You cannot control diabetes only through medicines.
  •  You have to maintain your diet and you have to do proper exercises. 
  • Today I am going to tell you about healthy, balanced diet, which you can have if you are diabetic 

Balanced diet for diabetes



  • By eating certain dishes and by limiting others you can have an improved sugar level in your blood stream 
  • If you are diabetic it doesn't mean you have to live a deprived life
  • You have to add sugar and carbohydrates in an appropriate amount as a little rise in it can raise your blood sugar level.
  • To be fit and healthy you have to include following food items in your day to day life 


  • Fish 
  • Cinnamon 
  • Chia seeds 
  • Turmeric 
  • Yogurt 
  • Nuts
  • You have to use extra virgin oil or olive oil as it will prevent other complications which can accelerate the side effects of diabetes 
  • Citrus fruits 

All these items are very helpful in preventing sugar hike 

Green leafy vegetables


Healthy balanced diet for a diabetic person
  • Leafy vegetables are considered as a full packet of nutrient, minerals and vitamins.
  • Green leafy vegetables include 
  • Spinach
  • Spinach is a magnificent source of iron, magnesium, vitamin A, protein and calcium.
  • Spinach contains very less amount of carbohydrate,so if you want to maintain your carbohydrate intake you can add spinach in your diet plan.
  • Broccoli
  • Broccoli is an excellent source of magnesium, iron, folate and vitamin c. 
  • Broccoli is recommended for those who wants to lose weight and are suffering from type 2 diabetes.
  •  Cauliflower
  • Cauliflower contains a less amount of carbohydrate and sugar it is very rich in iron, magnesium and sodium.
  • Because of the fiber content of cauliflower it is beneficial for diabetic person. 

Fish 
Healthy balanced diet for a diabetic person


  • Fatty fish is highly recommended if you are suffering from diabetes as it contains a large amount of omega 3 in it and it has been reported that a diet which contains omega 3 fatty acid can prevent the rise of blood sugar level 
  • Rather than eating fried fish, eat grilled, roasted or baked fish.
  • Fishes which are recommended 
  • Salmon 
  • Mackerel 
  • Sardines

Cinnamon
Healthy balanced diet for a diabetic person


  • Cinnamon is an excellent source of vitamin a, phosphorous, magnesium and potassium.
  • Studies have shown that cinnamon is very effective in treatment of diabetes, it lowers down blood sugar level and decrease body's sensitivity towards insulin.

Chia seeds 
Healthy balanced diet for a diabetic person



  • Chia seeds are rich source of fiber and it is very low in carbohydrates.
  • It is an excellent source of omega 3 fatty acids
  • It also boosts metabolism and promotes weight loss 
  • People those who are trying to lose weight and those who are suffering from type 2 diabetes, Chia seeds are highly recommended for you.

Turmeric 
Healthy balanced diet for a diabetic person



  • Turmeric is said to be the God of nutrients.
  • It has a  large amount of nutrients, such as potassium, iron and beta carotene.
  • Turmeric lowers down the blood glucose level and prevent diabetes it also boosts our immunity 

Yogurt
Healthy balanced diet for a diabetic person



  • Yogurt is very rich in probiotics, due to this it controls and manage our blood sugar level 
  • It also stimulates pancreas to release insulin 
  • It decreases insulin sensitivity of our body .
  • Nutrient supply of yogurt 
  • It is an excellent source of protein, calcium and potassium 

Walnuts
Healthy balanced diet for a diabetic person



  • People suffering from diabetes are very prone to get heart diseases.
  • Nuts contain omega 3 fatty acid 
  • Omega 3 fatty acid promotes heart health and it also controls diabetes.
  • Studies have shown that those people who eat walnuts are less likely to develop diabetes.
  • Regular consumption of walnuts decreases inflammation and it also prevents diabetes.

Virgin oil 



  • This oil is highly recommended if you are suffering from diabetes 
  • It improves heart health and it lowers down the blood sugar level.
  • It also maintains your cholesterol level.
  • Virgin oil contains oleic acid, olecid acid is a type of monounsaturated fat this fat lower down the harmful triglycerides.
  • These harmful triglycerides are very high in type 2 diabetes.

Citrus fruits
Healthy balanced diet for a diabetic person



  • Citrus fruits are an excellent source of nutrients and vitamins such as vitamin c, potassium and folate.
  • Citrus fruits,especially oranges contain hesperidin and naringin
  • These two are considered as bioflavonoid antioxidants
  • These oxidants reduce the adverse effects of diabetes.

Food to avoid during diabetes 
Healthy balanced diet for a diabetic person



  • Avoid that food which contains large amount of sugar and carbohydrate
  • White bread, puffed rice and other things which are made up of white flour, avoid it because when our body tries to digest it, it acts like sugar 
  • Glucose index of white flour is very high, it increases your blood sugar level drastically.
  • Avoid refined sugar, refined sugar is very high in sweets, cakes and pastries.
  • Avoid soft drinks 


 By adding certain things and by limiting others and by doing proper exercises and yoga you can prevent diabetes 
  • Start incorporating these strategies in your daily life and say goodbye to diabetes 
  • For more information you can also visit my other blogs 


Thank you 


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