Thread by @saffrontrail

🧵Here are 5 basic dietary changes that will drastically improve the blood sugar and insulin profile of diabetics and prediabetics. #WorldDiabetesDay

1. Ditch low-fat or fat-free processed versions of foods. Go for full-fat milk, yoghurt, cheese, coconut milk etc. Fat prevents sugar spikes and offers satiety.
Nature made it that way for a reason.

#WorldDiabetesDay2022

2. Choose grains over flour whenever possible. The smaller the particle size of a grain or flour, the faster it gets broken down to release glucose in the bloodstream. The logic is the same as choosing fruit over fruit juice.

3. Avoid manufactured and processed cooking oils that are high in inflammatory Omega 6.

Stick to fats closest to their natural form i.e. butter, ghee, coconut oil, extra virgin olive oil or traditional wood-pressed oils with no chemical additives or refining agents.

4. Always add some good quality fats to your meal, eg. ghee in a dal-rice meal, avocado on toast, EVOO in a salad, nuts and seeds in oatmeal etc.

It reduces the glucose and insulin spikes after your meal. Good fats also add flavour and give us satiety after a meal.

5. Legume up the dishes ! Adding beans/lentils to basic dishes like subzi, raita, rotis, salads etc. fortifies the dish with extra fibre and protein, both of which stabilize the blood sugar levels, preventing spikes.
#WorldDiabetesDay

Please note that this is not the complete dietary advice but just a few dietary changes that will give big results.

Also, using an 'add this to your diet' instead of 'never have this' approach always works better for long-term changes as is needed in diabetes.