Being overweight or obese ultimately doubles the odds of developing a common type of diabetes, type 2 diabetes. According to health experts, the high rise in obesity results in more than a million type 2 diabetes, cancer and heart diseases. It is because obesity significantly enhances your risk of diabetes and high blood pressure, and these conditions are also closely tangled with heart diseases. For example, an obese person’s risk of a heart attack is three times higher than that of a person who has a healthy weight. It is genuinely essential to follow a balanced diet meal plan chart to lead a healthier life.
Meanwhile, obesity is no longer a disorder that affects only the elderly. However, the likelihood does progress with age, and increasing numbers of young people have also been diagnosed with obesity. To stay of these diseases related to obesity, one must follow a healthy diabetic diet meal plan chart curated by health experts.
Importance of following an expert-curated Diet meal plan chart
Many health experts have claimed that consuming a balanced diet is directly associated with good health, disease prevention, and recovery from illnesses. A healthy and balanced diet fights against malnutrition in all its forms and all non-communicable diseases too. Consuming unhealthy food and lack of physical activity are the most significant risk factors for various diseases that cost your health. There is no one such food item that can give complete nutrition to our body for healthiest functioning, thus to have a balanced diet we need to have a variety of foods to make sure that we get all the nutrients in the best quantity. We also need complex amounts of various nutrients at different stages of life to stay healthy and active.
What does a healthy diabetes diet plan involve?
A healthy diabetic diet meal plan is based on consuming three meals a day at regular intervals. It assists you better use the insulin that your body produces or receives through a medication. A qualified dietitian can help you put together a diet based on your health goals, tastes, and lifestyle. They will also suggest improving your eating habits, such as choosing portion sizes that suit your size and activity level.
The best diet plan to stay away from obesity and diabetes
For people with diabetes, maintaining a healthy weight is quintessential because having a healthy weight benefit in managing the blood sugar levels and reduces the risks of additional complications like a stroke and heart attack. It can be prevented by following healthy eating. Healthy eating for diabetes starts from following a perfectly curated diabetic diet meal plan from experts. The most reliable weight-loss diet for someone with diabetes is one they will stick to long-term. The following diets involve obtaining beneficial long-term changes to help a person lose weight safely and effectively.
Choosing healthy carbohydrates, fibre-rich foods, fish, and good fats will significantly benefit your calories count.
During digestion, starches and sugars break down into blood glucose. Hence try to focus on healthy carbohydrates like:
- Whole grains
- Legumes like beans and peas
- Low-fat dairy products, such as milk and cheese
Fibre that benefits weight loss includes all plant foods because fibre moderates how your body digests and help control blood sugar levels. Foods high in fibre include:
- Legumes like beans and peas
- Whole grains
Count your carbohydrates intake
Carbohydrates help break down into glucose, and they have the most significant impact on your blood glucose level. Hence to control your blood sugar, you should learn to calculate the number of carbohydrates you consume to adjust the insulin dose accordingly. Hiring or approaching a dietitian from Anvayaa can teach you how to measure food portions effectively.
Choose what you consume
Make sure you have a qualified dietitian one your side to help you in choosing specific foods to plan meals and snacks. And make sure your food choice has the same amount of carbohydrates, fat, protein and calories — and the corresponding effect on your blood glucose is serving every other food in that same category.
Foods to get rid of
Healthy eating for diabetes includes knowing which foods to get rid of. People who have diabetes should limit certain foods below because they have higher chances of increasing your blood sugar or contain unhealthy fats. They are as follows:
- Extracted grains like white rice and white pasta
- Juices that contain added sweeteners, including sauces, jams, and some canned juices
- Complete dairy products
- Fried foods and foods high in trans-fats or saturated fats
- Foods made using refined flour
- Any food with a high glycemic quantity
Maintaining a healthy weight can make a massive difference to those managing diabetes. Though many diets can help a person with diabetes to lose weight safely, not all diets are right for everyone. Hence it was always advised to speak to a healthcare professional before making any significant dietary changes. Being India’s leading healthcare provider, Anvayaa knows what it takes to provide immense care. Get the best diabetic care and weight loss support across Chennai, Hyderabad and Bangalore at Anvayaa and get over from obesity and diabetes at the quickest.