Fitness influencer makes three tweaks to his diabetic father’s diet, says ‘the transformation has been nothing short of amazing’ | Health News

Avocado

Avocados are packed with healthy fats and fibre, which work wonders for regulating blood sugar and supporting heart health. Just half an avocado at breakfast can keep you full and satisfied for hours, said Ramprasad.

Chickpeas (Chana)

Chickpeas are a powerhouse food with a low glycemic load, thanks to their fibre and protein content. “They help maintain stable blood sugar levels. A tip: soak them overnight to avoid bloating and make them easier to digest. Perfect for curries, salads, or even as a snack,” said Ramprasad.

Peanut butter

Did you know peanuts have one of the lowest glycemic indexes among foods? My dad and I love peanut butter, but we make sure it’s the unsweetened, natural kind — just peanuts as the ingredient. “Keep it to a tablespoon a day to reap the benefits without overdoing it,” said Ramprasad.

“These foods may seem like small additions, but they’ve made a huge impact on my dad’s overall health. Remember, investing in high-quality foods now means less spending on medication and hospital bills later. So, what will you choose—prevention or treatment,” contended Ramprasad.

Reflecting on the diet tweaks, Dr Manisha Arora, director, internal medicine, CK Birla Hospital®, Delhi affirmed that managing blood sugar levels is crucial for diabetics, and one of the most important steps is choosing the right carbohydrates. “Instead of refined grains like white bread and sugary cereals, opt for complex carbohydrates such as brown rice, quinoa, and whole grain bread. It’s also ideal to replace high glycemic index foods like white rice and potatoes with low glycemic index options like oats, barley, and sweet potatoes. These choices slow down digestion and absorption, reducing sugar spikes while increasing fibre intake, which is beneficial for overall health,” said Dr Arora.

What does diet look like? (Source: Getty Images/Thinkstock)

Incorporating healthy fats into your diet is another essential step. According to Dr Arora, foods rich in healthy fats include nuts, seeds, almonds, walnuts, chia seeds, pumpkin seeds, melon seeds, and avocados. “These foods not only provide healthy fats — monounsaturated and polyunsaturated fats — but are also excellent sources of fibre, vitamins C, E, K, potassium, magnesium, and antioxidants. Consuming healthy fats helps lower cholesterol, triglycerides, and blood pressure while regulating blood sugar levels and reducing inflammation. Regular intake of these fats promotes satiety, supports bowel movements, and can aid in weight management,” said Dr Arora.

Focusing on proteins and fibre is equally important. “Choose lean protein sources such as legumes, chicken, or plant-based options like spinach, broccoli, and berries. “To avoid added fats, prepare these proteins by roasting or using low-fat cooking methods. Pairing lean proteins with high-fiber foods helps regulate blood sugar levels, increase satiety, and support weight control. It’s also essential to include a variety of green leafy vegetables, citrus fruits, legumes, and whole grains in your diet for balanced nutrition,” said Dr Arora.

Finally, portion control is critical. “For balanced meals, divide your plate into four sections: one-quarter for protein, one-quarter for non-starchy vegetables, one-quarter for carbohydrates (preferably complex carbs like whole grains), and the final quarter for healthy fats or additional vegetables. This portioning ensures you get a balanced intake of nutrients while managing your blood sugar effectively,” said Dr Arora.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.