Eat: Lean protein and plant based protein
Tofu, white fleshed fish (cod, halibut, snapper, catfish), low fat cottage cheese, peas, lentils, broccoli, nuts, seeds, kidney beans, hummus, tempeh, chicken, Black beans, chickpeas, lentils, mushrooms.
Avoid: Proteins high in saturated fats
Bacon, beef, hot dog, sausages, processed meat, lamb, pork, bologna, salami and ham
Eat: High-fibre Grains - Brown rice, quinoa, oats, millets, legumes Vegetables - Broccoli, green leafy vegetables, brinjal, banana stem and flower, radish, etc. Fruits - Apple, oranges, pear and berries All kinds of herbs and spices except fennel seeds. Avoid: Starch and sugar White bread, bagels, white rice, potato, yam, fructose and white sugar
Eat: Healthy fats Flaxseeds, sunflower seeds, fish, sesame seeds, olive oil, coconut milk, avocados, oysters and walnuts Avoid: Saturated and Trans-fats Butter, cakes, biscuits, fatty cuts of meat, doughnuts, fried chicken, french fries, burgers and pizzas.
Eat: Dairy Proteins Greek yogurt and grass-fed dairy products Avoid: Dairy beverages and packaged products Packaged milk, flavored milk drinks, ice creams, pudding, custards, chocolates, yogurt with added sugar.
– Fenugreek seeds – Barley – Cinnamon – Quinoa – Oats – Turnip – bulgar
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