World Diabetes Day 2024: Healthy Indian Diabetic Diet Guide – What to Eat and What to Avoid

Today, November 14, marks World Diabetes Day, a global campaign led by the World Health Organization (WHO) and the International Diabetes Federation (IDF) to increase awareness about diabetes—a condition that impacts millions globally. This year’s theme, “Breaking Barriers, Bridging Gaps,” emphasizes the need for equal access to quality diabetes care, particularly in low-income areas, alongside raising awareness about the importance of prevention and lifestyle choices in managing diabetes.

Understanding Diabetes

Diabetes mellitus, often simply called diabetes, is a chronic condition in which blood sugar levels remain elevated due to inadequate or inefficient insulin. This hormone, produced by the pancreas, is essential for regulating blood sugar, and without its effective functioning, various complications can arise affecting the heart, kidneys, and nerves. Also read: Why an Apple a Day Truly Helps Keep the Doctor Away

Diabetes comes in three main types:

• Type 1 Diabetes requires lifelong insulin as the body produces little or no insulin.
• Type 2 Diabetes often links to lifestyle factors and can sometimes be managed with diet, exercise, and medication.
• Gestational Diabetes occurs during pregnancy and usually resolves post-birth, though it increases future type 2 diabetes risk.

First observed in 1991, World Diabetes Day was established to address diabetes as a growing health concern. November 14 was chosen in honor of Sir Frederick Banting, who co-discovered insulin, a breakthrough that turned diabetes into a manageable condition for those with access to care.

Also read: The Global Phenomenon of ‘Working to Death’: A Rising Health Crisis

Healthy Eating Guide for an Indian Diabetic Diet

Managing diabetes effectively begins with balanced eating habits. Here’s a guide to diabetic-friendly foods and those best avoided to keep blood sugar levels steady and support overall well-being.

Foods to Include in an Indian Diabetic Diet

1. Whole Grains
   Choose chapati, brown rice, quinoa, and millets instead of refined grains. These grains provide essential fiber, vitamins, and minerals, helping to stabilize blood sugar levels and ensure a nutritious, balanced diet.
2. Vegetables
   Incorporate nutrient-dense vegetables like spinach, kale, cauliflower, bell peppers, and bitter gourd. They are low in calories and carbohydrates, offering essential nutrients that aid digestion and help control blood sugar.
3. Protein Sources
   Include plant-based proteins like tofu, lentils, and beans. These options deliver protein and fiber, which are crucial for regulating blood sugar and maintaining energy.
4. Healthy Fats
   Opt for heart-healthy fats from sources like nuts, seeds, and olive oil. These fats contain monounsaturated fats and antioxidants, which help improve insulin sensitivity and reduce inflammation.
5. Fruits
   Include low-glycemic fruits such as berries, apples, oranges, and guava. These fruits offer fiber, vitamin C, and hydration without causing blood sugar spikes.

Foods to Avoid in an Indian Diabetic Diet

1. Refined Grains
   Skip white rice, white bread, and processed flour products. These foods can lead to sudden blood sugar spikes. Whole grains are a better option for sustained energy and blood sugar control.
2. Sugary Foods
   Avoid sweets like pastries, candies, sugary drinks, and sweetened snacks, which cause rapid blood sugar increases. Opt for healthier snacks to satisfy cravings.
3. High-fat Dairy
   Limit full-fat milk, cheese, and cream, as these contain saturated fats that increase the risk of heart disease. Opt for low-fat dairy products to support heart health.
4. Fried Foods
   Avoid fried snacks like samosas and pakoras, which are high in unhealthy fats and calories. Choose baking, grilling, or steaming to reduce fat intake.
5. Excessive Salt
   Reduce salty foods like pickles and processed meats, as high salt intake can increase blood pressure. Use herbs and spices for flavor instead of salt to support heart health.