Diet Chart For high sugar

A high sugar diet aims at controlling the blood sugar levels in your body. A diet cannot lower blood sugar levels, only medication and exercise can help with that. However, a high sugar diet aims at preventing from blood sugar levels from rising further. Blood sugar levels can increase because of excessive carbohydrates such as bread, cereals, rice, pasta, milk and desserts. A high sugar diet plan focuses on the amount and type of carbs to be consumed in order to avoid over-eating and prevent poor dietary choices.

The fundamentals of a high sugar diet are as follows:

1. Low-carb vegetables and greens – Consumption of vegetables such as zucchini, tomatoes, onions, eggplant and mushrooms is advised. To make them more flavoured, they can be eaten with low-fat dressings such as guacamole, hummus and salsa.
2. Protein – Protein is essential for a well-balanced diet. It can be obtained from yogurt, cottage cheese, eggs and lean meats.
3. Berries and melon – Berries and melon are low carb fruits that taste sweet, are filling and nutritious and are high in fibre. They can also be eaten with yogurt or ice cubes.
4. Whole grain high-fibre foods – To prevent overeating, it is recommended to consume whole grain high fibre foods such as legumes (beans, peas, lentils) and pulses.

1. Grains - white rice, pasta, flour, white bread, cookies, cakes, muffins has to be avoided as they have high glycemic index which may increase your blood glucose levels.
2. Protein - red meat (beef, pork, lamb), fried, high-sodium meats, poultry with skin, deep-fried fish, processed meats like bacon- high in saturated fat and sodium which may cause other co-morbidities such as heart disease and hypertension.
3. Dairy - whole milk, full-fat yogurt, full-fat cottage cheese, full-fat sour cream, ice cream- high in saturated fat.
4. Fruits & Vegetables - dried fruit, fruit drinks, fruit juice drinks, pickles, canned fruits with sugar syrup, regular jam, jelly, and preserves- high glycemic index which may increase your blood glucose levels.
5. Fats and Sugars - butter, pastries, mayonnaise, french fries, potato chips, doughnuts, cakes and cookies- high in saturated fat and high glycemic index.

Do's:

1. Do eat Vegetables such as Spinach, tomatoes, cucumbers, broccoli, brussels sprouts, cauliflower, and asparagus. They’re packed with nutrients and low in carbohydrates, which your body quickly breaks down into glucose.
2. Do eat whole-wheat bread and pasta, brown rice, and oats. Whole-grain starches give you more vitamins, minerals, and fiber than white or refined versions. They’re also less likely to lead to rapid spikes in blood sugar.
3. Do eat small servings of peaches, apples, oranges, berries, kiwi, and other fruits. Fruit is a low-calorie, high-fiber, nutrient-rich source of carbohydrates.
4. Do eat skinless poultry, fish, tofu, beans, and lean cuts of red meat.
5. Do eat unflavored and low-fat yogurt, milk, and cheese. Low-fat dairy gives you protein, calcium, vitamins, and minerals in every serving.

Don'ts:

1. Fried and breaded vegetables – they add extra calories, carbs, and fat.
2. White bread, chips, and pastries, which quickly increase blood sugar.
3. Jellies and fruit juices with added sugar.
4. Full-fat dairy products. They come with extra calories and saturated fat, which raises LDL or “bad” cholesterol. Remember diabetes increases your risk of heart disease.
5. Fatty cuts of meat and processed meat, like sausages and hot dogs.

1. Cereals: Brown rice, Oat meal, Broken wheat, Ragi, Quinoa.
2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans.
3. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
4. Fruits: Melons, apple, pine apple, papaya, citrus fruits, guava, berries etc.,
5. Milk and Milk products: Skim milk, Paneer, Cottage Cheese, Yoghurt.
6. Meat, Fish and Egg: Lean Meat, Skin out chicken, Tuna, Salmon, mackerel and sardines, egg white.
7. Oil:
   1. 5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil
   2. Sugar: 2 Tsp/ day.
   3. Other beverages: Green tea.