Majority of people regularly consume fast foods like pizza, burgers, fries and ice cream. These foods are high in unhealthy fats, sugar and salt and low in fibre, vitamins and minerals.
While there is no denying that these foods taste good when you eat them but it's your body which at the end pays the price by gaining weight.
Perhaps, if these foods make up the majority of your diet, you might find yourself in need of dietary intervention. This intervention is regarded as Medical Nutrition Therapy (MNT).
We consider MNT as a vital approach in fighting illnesses because of the following reasons:
We offer this therapeutic approach to treat medical conditions and their associated symptoms. We devise a specifically tailored diet and monitor them as it gets used to your body.
Today, MNT has become a valuable tool in the management of many common health problems like Diabetes Management, High Blood Pressure, Thyroid Disorders, Cholesterol Control & more.
Our medical nutrition therapy includes:
Type 2 diabetes is one of the most common diseases prevailing in India, with around 77 million people suffering from this disease. And although genetics do play a role in determining your probability of getting this disease, a lot has to do with poor lifestyle choices and eating habits.
This is where a balanced diet comes into play, and although this disease is irreversible, a balanced diet can help you manage type 2 diabetes symptoms easily.
Thus, in this blog, we have discussed a type 2 diabetes-friendly diet in detail, highlighting what foods you need to eat and what you should avoid. So, without further ado, let's dig right in.
Type 2 diabetes is caused by a medical condition called insulin resistance, which is characterized by our body's inability to effectively use the insulin hormone for transporting our blood sugar to our cells, where they are used for energy. This leads glucose to accumulate in our blood at abnormally higher levels, which can be dangerous for our health.
However, research has shown that individuals with diabetes can manage their symptoms effectively through certain food items and following certain dietary patterns.
A balanced diet can help you with the following when you have type 2 diabetes:
When you control your intake of carbohydrates, you get to regulate your blood sugar levels. You should strive to choose complex carbohydrates that have a low Glycemic Index so that they have a smaller impact on blood sugar.
People who are obese are more at risk of developing severe symptoms of type 2 diabetes. This is where a balanced diet can control your calorie intake and promote weight loss.
A balanced diet ensures an adequate intake of essential nutrients, including vitamins and minerals, which play a role in overall health and well-being.
Food items that are rich in dietary fiber can regulate your blood sugar levels by slowing down the absorption of glucose.
Eating regular, balanced meals and snacks helps distribute energy intake throughout the day, preventing large spikes in your blood sugar levels.
Thus, as you can see, a healthy diet goes a long way in managing the symptoms of type 2 diabetes. Moving on, let's look at the food items you should eat and the ones you should avoid.
To effectively manage the symptoms of diabetes, you have to choose foods that are nutrient-dense and healthy. This will help you get a balanced intake of protein, carbohydrates, and fats, along with essential nutrients like vitamins, antioxidants, and minerals.
Moreover, you will have to search for low G.I. food options. G.I. stands for Glycemic Index and tells us whether a food item will raise our blood sugar quickly, moderately, or slowly.
Some great food items to consider incorporating into your diet are:
Vegetables are the foundation of any nutritious diet. Moreover, they are one of the best sources of minerals, vitamins, and fiber. Some different types of vegetables to incorporate in your diet are:
These vegetables are loaded with nutrients that will keep you healthy, strengthen your immunity, and help you manage the symptoms of type 2 diabetes.
Legumes, beans, and other types of pulses are good sources of protein and dietary fiber. Since these food items have high fiber, they slow down the absorption of glucose in our digestive tract, which prevents our blood glucose from rising. Some good examples of beans and legumes are:
Moreover, examples of pulses, or daal as it is more commonly called in India, are:
There are different ways in which you can prepare beans, legumes, and pulses. However, keep in mind not to use too much oil, and also add chopped vegetables while preparing your dishes to make them more nutrient-dense.
Whole grains can be a great food option for people who have type 2 diabetes as they have a low G.I. However, it is a good idea to avoid white carbohydrate sources like white pasta and white bread as they are refined.
However, some great whole-grain options to include in your diet are:
Eating whole grains will also keep you full for a long time and are tasty to eat. Thus, try to incorporate as many whole grains as possible in your diet.
Although some fruits can have sugar in them, it is important to choose fruits that have a low G.I. The fruits listed below have low sugar and are also low G.I.
Fruits contain high amounts of nutrients like vitamins, minerals, and antioxidants and thus, shouldn’t be avoided as a part of a diabetes diet.
Dairy products contain numerous nutrients, which include protein and calcium. There is also some research that states that dairy can have a positive on insulin. Some good dairy products to include in your diet are:
However, it is important to note that if you are lactose intolerant, then dairy won't suit you and may cause indigestion. In this case, you can opt for lactose-free dairy options or look for plant-based dairy products.
Protein is an important nutrient source for people who have diabetes. Protein is hard to digest and doesn’t cause a sharp spike in your blood sugar. Some good protein sources to choose from are:
Moreover, you also get plant-based protein sources like:
Protein helps to build muscle and also improves your metabolic rate, all of which can be beneficial for a diabetic person.
As a person with diabetes, you need to be aware of certain food items that you should avoid so as not to aggravate your symptoms. However, you don’t have to be very choosy as you can eat whatever an individual without diabetes would eat, which could be considered healthy.
Some food items to avoid are:
Refined grains like white rice, white flour, white bread, and even white pasta have a high G.I., which means they can elevate your blood glucose fast. This is why you should avoid refined grains and opt for whole grains instead, like oatmeal, brown rice, millet, barley, and even buckwheat.
Consuming sugary drinks and beverages may increase your chances of developing type 2 diabetes and may worsen your symptoms if you already have this disease.
Moreover, there is an increased build-up of fat due to the sugar content in these drinks, which can cause high blood pressure and obesity. Thus, it is best to avoid sugary drinks and products containing high sugar, like sodas, syrups, candies, pastries, and sweets.
The way a certain food item is prepared tells us whether it is a healthy option or not. Processed meat has high trans-fat content in it, which can raise our levels of bad cholesterol and lower good cholesterol. Thus, it is best to stay away from processed meat like bacon, ham, sausages, etc.
You should closely monitor your sodium intake as diabetic people have an increased risk of developing cardiovascular health issues. Thus, you should reduce the consumption of packaged and processed food as these have high sodium content in them.
For individuals with diabetes, alcohol can interfere with blood sugar regulation. It can cause blood sugar levels to rise or fall unpredictably, making it challenging to manage diabetes effectively. Thus, it is advised to avoid alcohol completely till your blood sugar reaches normal levels.
Eating a healthy diet is crucial if you want to manage type 2 diabetes effectively. Understanding what to eat and what to avoid lays the foundation for better blood sugar control, improved overall well-being, and a higher quality of life.
Remember, small changes in dietary habits can lead to significant improvements in managing Type 2 diabetes. For professional nutrition guidence consult the best nutritionist in bangalore Silky Mahajan.
My search for an Excellent Nutritionist ends with Silky Mahajan. I have been searching for a Pragmatic and friendly Dietitian/ Nutritionist for 2 decades. Read More...I used to make it point at the end of every Master Heath checkup to meet Dietitian/ Nutritionist. I was fed up of hearing every time Eat Low Fat High Fiber diet or Prescription of standard template of certain calorie diet plan. The fact is the foods quantity and number of items suggested were more than what I was eating or not in line with my Life style. So, I was ignoring except taking the concept of eating Low Fat High Fiber foods to the best of my knowledge.
Read More...
To end this scenario, I gave serious thought and was very much impressed with Silky Mahajan profile and thought to give a try with her. My 10% feel of as she may be specialist for sports personalities was erased in my 1st appointment and noticed her versatility. In my 1st appointment itself I am so convinced by her approach and decided to Nutrition plan with her.
She prepares detailed Nutrition plans for each day and from Wake up to Sleep considering the life style, Constitution, Character, Eating habits and Culinary modes. She listens to concerns and studies the previous health records to interpret for a workable solution. And also, she modifies the Nutrition plan per individual likings or practicalities to achieve the results. The best part with her is her availability of 24/7 and prompt response. Every time I pose layman’s quarries, she answers in a polite and commanding way and convince me about her approach. In fact, I might have not enjoyed the taste of many variety of foods if I have not met her.
In compliance to the Nutrition plan the results on border line HbA1c are in desired direction and encouraging. It is planned to continue for another 6 months. Again, an important point, there is no miracle for any complaint. Though she puts her expert and wisdom, its essential to follow the Nutrition plan 100% and wait for the results.Murthy A.S.Self Employed | Medical Nutrition
I have reduced my diabetes tablet intake by 50%, and HBA1C is well within control. I have reduced my weight by 5 kgs and waist has reduced by 4 inches. I feel more energetic now. Read More... I cannot believe, all this could happen just by following the diet given by DT Silky Mahajan. I am grateful to her for the health. I could get at the age of 56, which I never thought of. I want many others to be get this benefit.
Harish DavanamDirector, Davanam Jewellers | Medical Nutrition
I was searching for good Nutritionist to help me to cure my medical issues. While going through different Nutritionists on Internet I came across Dt. Silky Mahajan. Read More... After reading her reviews I decided to consult her and got her appointment after one week. Diet and Exercise recommended by her worked like magic. First month I found it diff to follow but from month 2 I got habitual to it. She not only helped me whenever I had queries but also motivated me to achieve my targets. I found her very polite, professional and dedicated towards her work.
Read More...Rithesha PaulMedical Nutrition
I had walked in after being diagnosed as pre-diabetic. I was quite shocked by my diagnosis and it was then that I turned towards your Food and Nutrition clinic to see if I Read More...could get some help in fighting against the onset of diabetes.
Of course I had undergone several other weight-loss programs too before So the reason I came to you was
a) Sustainable weight loss therapy
b) Ensuring that I move from pre-diabetic to non-diabetic
Read More...Rekha JainMedical Nutrition
Approached Silky for Medical Nutrition based on recommendation from one of my colleague. I was suffering from multiple health issues including Cholesterol, Diabetes. Read More...Also I was overweight too. She understood my case very well and recommended me diet based on my health conditions and medical reports. Not only diet even I found fitness advice also very effective. I followed her diet for 3 months and I have recovered very well. As mentioned in many reviews I totally agree with 3 points: she is very polite, positive and process oriented. Best part is, easily approachable. Very professional and result oriented service. Thank you.
Ravi GargManager, MNC | Medical Nutrition
Thanks to Silky Mam for her wonderful support in my weight loss journey. She is really wonderful when it comes to her Job. I have lost around 7 kg in 2 months of time span. Read More... I have Hypothyroidism and it was very difficult for me to reduce even a single kg, good thing is my fat % has reduced much. She gives a very simple and easy to follow diet which we need to follow properly. I have 6 kilos to reduce more and she is in constant touch with me to help me out. I am super happy that i consulted her and would highly recommend her who wants to reduce weight in a healthy way.
Rashmi PatilMedical Nutrition
Approached Silky Ma’am with few medical issues (low vitamin D, Uric Acid: 7.9, HBA1C: 7, Cholesterol issues) and for weight loss. Initial months were difficult Read More... because of few restrictions to my favorite foods. But receiving her constant motivation helped me not to loose the track. It’s been 6 months into her program and I have lost almost 15 kgs weight. My medical conditions improved drastically. Found her very professional yet friendly.
Ramesh MMedical Nutrition
My decision to visit Silky Mahajan has really paid off. I had been suffering from anxiety and depression for quite sometime and has been taking psychiatric medication. Read More... Because of that, i had gained weight from 60 kg to 68kg. Just then I thought of some dietician / nutritionist and found her name based on reviews. After first visit, we were convinced that we have made a right decision and now we just have to determined to follow the diet. Within a month, I started getting results. I took 3 month basic plan and each month the diet was different. I am happy to say that after 3 months I am now close 60 kg.
Read More...Nischal MehtaMedical Nutrition
One of the most erudite doctors I have ever met . Her diet chart's , workout regime's go hand in hand, and DELIVER the result . One of the best decisions ever made , thank you silky.
RamHuman Nutrition
I recommended each n person to visit her..she is such an awesome lady she has all time to listen my question and answer ,,I met her with lot of health issue like acidity Read More...headache acne I was literally depressed with all the issues,, it’s been 2 months am following her diet and work out till date I have not taken even a single tablet my health is 100/100 I am really happy though it din work much on my weight.. health has improved a lot and my skin glows.. thank u somuch ma’am for all the support
Sri DeviMedical Nutrition
Its been 6 months I am taking nutrition services from Silky Ma’am. I am a fitness freak and I joined the program with the purpose to improve my strength and stamina. Read More...After very detailed discussion, reviewing my blood reports etc she suggested me to follow the diet for one month first to understand my body response. I could feel the improvement from first month itself. After the first month, she altered my diet and that was the time when my journey towards becoming a beast took the drastic turn.
Read More...Dushyant DewanFitness Nutrition
As soon as you enter you feel like motivated. Diet + Fitness combination worked like a magic for me. My Cholesterol levels were more than 245, Vitamin D Read More...was 15 and I was Diabetic. After following her diet and fitness recommendations for 6 months I managed to control by Diabetes. My Vitamin D and Cholesterol levels corrected to normal range. Thank you Doctor.
Amar ReddyMedical Nutrition
Silky help me lose 14 kgs in 4 months, she has a great understanding of nutrition, I had pcod despite which silky 's efforts paid off so well, Read More...very happy and will recommend everyone who is trying to lead a healthy life should consult her, Without any medication I was able to lose weight which is worth appreciation
Akanksha BajajMedical Nutrition
Great experience so far. Diet + Fitness recommendations given were scientific. She is carrying in-depth knowledge in nutrition and having practical experience. Read More...In addition to it genetic test has given added advantage. Strongly recommend Dt. Silky Mahajan. Worth spending money towards healthy lifestyle.
Kamna ManiGenetic Nutrition
