Which Food Items are Allowed in the Diabetic Diet?

The whole diet can be summarised into a single sentence — “Eat a diet low in fats, rich in complex carbohydrates and fibres”. This means a vegetarian diet in which all vegetarian items are allowed with the exception of nut and seeds and their oils. A list is given below for your reference:
(a) Food items, which can be taken in abundance

1. Beans and legumes — cooked with minimal fat or sprouted
2. Grains
3. Fruits
4. Vegetables —  especially those rich in water content
5. Sprouted grains.
(b) Food items, which can be taken in moderation

1. Non-fat dairy products, i.e. milk and milk products prepared from skimmed milk like cottage cheese (paneer).

Advantages of eating fruits: Fruit is the most perfect food. It is easily digested. Moreover, it has more than 80% water content. Fruits are rich in bioflavonoids that are potent antioxidants (chemicals with protective properties for the cells).

They prevent the clogging of the arteries and strengthen the capillaries. Fruits can he eaten by diabetics in moderate amounts. Raw and partially ripe fruits are preferable for diabetics as their sugar content is low.

Advantages of sprouted food: Sprouts are considered as wonder foods. They are probably the best food for diabetics. They are freshest and most nutritious of all foods. They are the most inexpensive source of all vitamins, minerals and proteins. During the process of germination, they become easily digestible and acquire further nutritional qualities.

Vitamins, minerals and proteins increase substantially with corresponding decrease in calories. Carbohydrate content decreases and the protein increases as during germination, carbohydrates are converted to proteins with the help of enzymes atmospheric nitrogen. The amount of ascorbic acid increases tremendously.

During sprouting much of the carbohydrates are broken down to simple sugars, proteins are converted to amino acids and amides. Fats and oils are converted to simple fatty acids. Because of sprouting, the beans lose their ‘gas-forming’
tendency and as sprouts contain lots of water and fibres, they are helpful in overcoming constipation. It is advisable to start the day with sprouts in the breakfast.