Incidence if diabetes is increasing everyday. Yet most of the cases can be prevented with healthy lifestyle changes. Some cases can be reversed too. Make small changes to what you eat, enjoy everything that you eat and get freedom from diabetes.
Following chart will explains in short of the diabetic diet :
|Food Groups||Green Zone||Yellow Zone||Red Zone|
|These foods are healthy because they are low in GI, high in fiber, low in fat. Should be eaten in recommended amount||These food should be eaten in moderation since they may have high GI, low in fiber, moderate amt of fat||These foods are reach in fats, refined CHO/sugars, high in GIShould be eaten in very limited amount.|
|1.Rice||1.Steamed Rice||Pulav||Fried rice/Biryani|
|2.Bread||2.Whole wheat bread||White bread||Cakes|
|3.Indian Breads||3.Chappati/Phulka||Plain Naan||Puri/Butter Naan|
|4.Potatoes||4.Baked Potatoes||French Fries|
|5.Vegetables||5.Steamed Vegetables||Sauteed Vegetables||Deep Fried Vegetables|
|6.Salads||6.Raw Salad||Salad With Mayonnaise|
|7.Fish||7.Steamed Fish||Fish Curry||Fried Fish|
|8.Chicken||8.Grilled Chicken||Pan Fried||Butter Chicken|
|9.Fruits||9.Apple,Orange, Peach, Guava, Papaya, sweet lime, melons||Unsweetened fruit juice||Sweetened fruit juice|
Small changes in your lifestyle can help you prevent from diabetes.
Learn it…understand it….enjoy the diabetic freedom!!