Type 2 Diabetes
*Do’s & Don’ts*
🌸 *Vegetables* with nutrients and low in carbohydrates, which body quickly breaks down into glucose.
*Do eat* : Spinach, tomatoes, green beans , cucumbers, broccoli, brussels sprouts, cauliflower, sweet potato, asparagus.
• *Don’t /Avoid* : Fried and breaded vegetables – they add extra calories, carbohydrates, and fat.
*Cooking tip* : roasting vegetables with olive oil, pepper, salt, and lemon juice. Opt for steamed or tawa-fried vegetables instead of deep-fried ones.
🌸 *Starches* -more vitamins, minerals, and fiber;
*Do eat:* Whole-wheat bread , rotis,and pasta, brown rice, and oats.
• *Don’t / Avoid* : white rice, deep-fried foods and sweets like laddoos, halwas and rasgullas,.White bread, chips, and pastries.
*Cooking tip:* oatmeal for breakfast.
🌸 *Fruits* - low-calorie, high-fiber, nutrient-rich.
*Do eat:* Small servings of peaches, apples, oranges, berries, kiwi.
*Don’t / Avoid* : Jellies and fruit juices with added sugar.
*Cooking tip:* berries with unsweetened yogurt to make a tasty dessert.
🌸 *Dairy-* protein, calcium, vitamins, and minerals .
*Do eat* : Unflavoured and low-fat yogurt, milk, and cheese; low-fat dahi, milk and paneer
*Don't* / *Avoid* : Full-fat dairy products.
*Cooking tip:* Low-fat, plain yogurt is a healthy substitute for sour cream.
🌸 *Protein*
*Do eat:* fish, tofu, beans, rajma, moong, soya beans, nuts.
*Don't/Avoid* : Fatty cuts of meat and processed/frozen meat.
*Cooking tip* : Trim visible fat from poultry and use a low-fat cooking method, such as roasting and boiling.
🌸 *Fats*
*Do* : vegetable fats and oils such as sesame seed oil, olive oil, and mustard oil.
*Don’t: / Avoid* : have saturated hydrogenated fats that come from animal products and plant oils.
