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Diabetes management requires a careful combination of balanced diet + regular exercise + medicine/insulin. 1. Have small frequent meals at 2-3 hrs interval instead of 3-4 large meals only. In between balanced main meals-(comprising of a whole grain, whole legume/egg/fish/chicken, low fat dairy, whole fruits, vegetables, salad); include healthy snacks in between-whole fruit, roasted makhana, roasted chana (unsalted), nuts & oilseeds, soup, stew, buttermilk, salted lassi, boiled egg, green tea. 3. Avoid junk, fried, processed, preserved, sugary foods & drinks, alcohol. 4. Replace simple carbs (sugar, jaggery, honey, maida, sago, cornflour, arrowroot flour, potato, biscuit, cake, white rice, white bread) with complex carbs (whole fruits, vegetables, salads, whole grains-atta, dalia, suji, oats, millets, barley, brown rice, atta bread, quinoa, whole legumes-sprouts, soyabean, pseudo cereals-rajgira, makhana, & nuts, oilseeds). 5. Avoid skipping meals. Avoid feasting & fasting. 6. Have early & light dinner. 7. Sleep & wake up early. Have a sound sleep. Avoid use of mobile, laptop etc at bedtime 8. Brisk walk daily for 1/2-1 hr. 9. Walk/ cycle instead of taking transport, take stairs instead of lift/ escalator. 13. Include bitter gourd, aloe vera, okra, jamun in daily diet. Sweet potato is a suitable alternative to potato. Have methi soaked water 15 mins before BF, L & DN daily.
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Mr. lybrate-user , You have mentioned about the drugs being taken for diabetes, but no dosage. There is no mention about fasting, PP glucose level and HbA1c%, so it is not clear whether diabetes is well controlled at all. At your age it is very essential to achieve a very strict blood glucose control with fasting closer to 100 mg, PP 150 to 160 mg & HbA1c%<6.8. If not then you are inviting long term complications of diabetes much early. As regards dietary advice, unless all the details are known, it is difficult to suggest a specific diet. However, please avoid sweets, deep fried foods, junk foods, pastries, bakery items, sweetened aerated drinks, sweet corn syrup containing products and food stuff made up of maida. Avoid alcohol and smoking completely. As regards lifestyle regular one hour exercise a day is most important. Brisk walking is good enough. But if you can jog or run please do. Thanks.
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