Diabetes Prevention Diet & Meditation

Diabetes Prevention Diet Options: No matter what you eat to control your high blood sugar, your nutritional needs are the same as everyone else’s. There is no need for a separate meal. But the diet list you have to choose wisely. You need to be especially careful about carbohydrates or sugary foods. For that, you have to select diabetes prevention foods and you need to be aware of type 2 diabetes complications.

Excess sugar-rich foods such as soda, processed foods such as donuts butter, chips, Sports drinks, fast food, Chinese foods, chocolate, energy drinks, soft drinks, etc. help to accumulate fat around the stomach and esophagus.

💡 The risk of diabetes can be largely prevented by eating less sugar-rich foods.

Losing 5 to 10% of your body weight will lower your blood pressure, cholesterol, and glucose in a normal way, which plays a leading role in diabetes prevention.

Diabetic diet plan – A diabetic diet plan does not mean that you will abstain from your favorite foods. First of all, you have to choose food wisely.

The Myth About Blood Sugars And Diabetes Prevention Diet

If you are diabetics, should you stop eating all kinds of sweets?

You don’t have to skip all kinds of sweet foods. You can’t always eat sugar-rich foods, but you can eat in moderation and understanding. E.g. You can’t eat sweet yogurt or custard etc sugary foods as much as you want. But you can eat, carefully included in the list of healthy foods.

💡 Check your high blood sugar regularly, if you have low glucose, you can eat moderately.item 1item 2item 3

Do you need to skip sugary foods?

Of course not, but you need to keep track of how much sugar you are eating. Be careful not to include white bread, refined rice, pasta, potatoes, etc. on the diet menu. Instead of barley, brown rice, bran wheat, or wheat grains and oats. This is because whole grains play a role in controlling high blood sugar

💡 People with high blood sugar will eat whole grains-rich foods.

You need to eat special diabetic food

The motto of nutritious food is known to all, Whether you are diabetic or non-diabetic, expensive and special diabetic foods (which are available in the market) do not play much of a role in diabetic control.

💡 Unhealthy food outside should be avoided

More protein foods are better

Studies have shown that extra protein foods, especially animal proteins, play a role in insulin resistance. That is, protein control reduces the performance of the main hormone. The main thing is to eat a balanced distribution of sugars, meats, and fats. Then the blood sugar level will not increase excessively.

💡 Especially natural foods or unprocessed foods and unpacked foods are diabetes-friendly.

What foods do you eat more?

  • Beneficial fats such as nuts, olive oil, fish oil, etc. 
  • Vegetables and Fruits – Clean, fresh, and colorful vegetables are good. 
  • Eat more fruit than juice.
  • Indigenous fish and chicken.
  • Good protein foods – such as eggs, egg whites, low-fat milk, sour yogurt, etc.

What foods do you eat less? 

  • Deep-fried foods or extra cooked foods,
  • Packaged fast food, especially those that contain sugar, baked foods, sweets, desserts, chips, etc.
  • White bread, sugary cereals, processed pasta or rice, processed fish, and excess meat.

High Fiber Foods & Slow-Release Carbohydrates

Carbohydrates play a huge role in our body, it controls body glucose levels, even its role is more than fat or protein. So you should be careful about what kind of sugars you eat.

Processed sugars such as white bread, sugary cereals, processed pasta or rice, soda, Sweet, packaged foods that contain sugar, etc. you should be taken care of it. It is best to avoid them as much as possible.

Concentrate on slow-release carbohydrates and high fiber foods. These slowly mix with the blood in the body which helps in the secretion of insulin.

Diabetic Meal Plan Chart:


Morning breakfast for diabetes. First-time breakfast should be finished between 9-10 am. Breakfast should be by 10 am. It must always be noticed.


From 12 am to 1 pm you can pick any fruit of your choice. If it is a sweet fruit, eat 1/2 cup. You can eat guava, apple, blueberry, and pear in quantity.


Lunch ideas for diabetes, you should include adequate amounts of fiber-rich rice, omega-3 rich fish or chicken, vegetables, salads, and lemons in your diet. Lunch should be eaten between 2 pm always.

Afternoon / Evening Snacks

Healthy afternoon/evening snacks, you can eat a cup of tea, lentils, nuts, tea without sugar, oats, and low sugary fruits for an afternoon snack.


Diabetes dinner ideas, at night you can take 1 pis wheat bread or 1 cup fiber-rich rice or oats of your choice and quantity. Omega-3 rich fish/chicken, vegetables, salads, lemons, etc. should be included in the dinner list. But you have to finish dinner between 8 and 8:30.

Before going to bed: You should drink a cup of milk one hour before going to bed at night. it is better to consume milk without cream. If you have a problem with milk, you can take sour yogurt or curdled milk in moderation.

Conclusion: Start the day with a healthy breakfast – it will give you energy throughout the day as well as keep your blood sugar right. 2/3 piece of red flour bread, 1 boiled egg, the 60/70% of vegetables, and 1 cup of milk/ butter are enough for breakfast to control diabetes.

Foods to avoid

  • Sweet rich food.
  • Deep-fried food.
  • Foods cooked in extra oil.
  • Fatty foods; Such as- Dalda, Pastry etc.
  • The Sugary foods of Rice, wheat bread, wheat biscuits, chanachur,Khai, Muri etc should be avoided.

Exercise For Diabetes Patient

Exercise at least five days a week. Such as-

  • walking,
  • swimming,
  • exercising,
  • cycling,
  • jumping rope,
  • playing sports, etc.

Regular Exercise And Moderate Eating Habits:

Just as it helps to keep the body fresh, it will also be a guide to fatigue, mental well-being, and regular maintenance. It is possible for diabetes prevention with control. 

💡 The bottom line is that you need to take care of your diabetes yourself.

High blood sugar problems or diabetes cannot be completely cured. However, if you follow remarkable rules, you can control high blood sugar levels and live a healthy life. There are many ways to control your diabetes. It is possible to control this disease in many ways including medication, diet control, and regular exercise.

But all disciplines will fail if you do not control the food. So it is important to include foods in your daily diet that help control high blood sugar levels and it has to be quantitative. Let’s take a look at some of the foods that help control diabetes.

Exercise For Diabetes Type 2

  • Walking.
  • Cycling.
  • Swimming.
  • Team sports.
  • Aerobic dance.
  • Weightlifting.
  • Resistance band exercises.

💡 Everything should be eaten in moderation.

Dates: Dates are a beautiful brown fruit. For the sweet taste of dates, many people think that it is not right for diabetic patients to eat it. But high-fiber dates are actually beneficial for diabetes. Dates work as a medicine for diabetics.

One study found that dates provide much more antioxidants than grapes, oranges, and cauliflower.

Linseed: It is a kind of seed, whose English name is flaxseed. We know it as linseed & linseed benefits. Linseed is a food that is extremely beneficial for our health.
These seeds are especially effective in controlling diabetes. Linseeds are a good source of fiber, omega-3, and omega-6 fatty acids. You can put linseed on your daily food list.

It lowers blood sugar levels, which helps control high blood sugar levels. Drink three teaspoons of linseed powder mixed in two glasses of water every day.

Milk: Milk is a good source of calcium and vitamin D. But sugar-free milk good for diabetes patients. Many people have gas in their stomachs when they drink milk, so if you want you can eat Sour yogurt and other dairy foods besides the fatty part of milk.
You can eat sugar-free milk or dairy food for breakfast.

Holy Basil: Medicinal plant Tulasi is called insulin for diabetes.
Studies have shown that basil leaves help control diabetes in a variety of ways. Eating basil leaf juice on an empty stomach it helps to lower blood glucose levels. If you want, you can mix basil juice with tea.

Peas: Peas play an effective role in controlling heart disease and diabetes.
One study found that peas regulate blood glucose levels, reducing the risk of heart disease. Studies have shown that eating 200 grams of peas per day reduces the risk of heart disease, type-2 diabetes, and various diseases related to high blood pressure.

At present, peas are available in our country almost all year-round. If not, when it’s peas season, buy more and keep it in the deep freezer. Then put it on the food list all over the year. Eat telakucha leaves and fruits like vegetables. You can eat fenugreek powder, telakucha leaves.

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Diabetes treatment guidelines pdf file

Above we have got the basic information and some common ideas about the diet of diabetic patients and also discussed high-fiber foods. Now let’s get some important ideas about this.

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