Chapter 06 Diet Planning

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These audio videos have been created using artificial intelligence (AI) tools, based on the original content from the book “”माझा मधुमेह, माझे नियंत्रण“ i.e. My Diabetes, My Control.

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Our body is made of various organs and cells which constantly need energy. This energy comes from carbohydrates, proteins, fats, fiber, vitamins, and water in food. Each component provides calories in different amounts; for people with diabetes, an accurate calculation of these calories is important. A diet of about 1700–1800 calories generally suit diabetes control, with a limited proportion of starchy foods.

Concepts like Glycemic Index (GI), Glycemic Load (GL), and carbohydrate counting guide diet planning. Knowing how much and how fast different foods raise blood sugar helps in controlling meals and reducing medicines. For example, compared to high‑GI items like rice and flatbread, fruits, vegetables, pulses, and meats raise sugar more slowly. Using carb exchange to emphasize proteins and vegetables instead of carbohydrates leads to filling meals and better blood‑sugar control.

Food is not only to fill the stomach; it should sustain long‑term health. A balanced plate—salad, sprouts/meat, leafy vegetables, dry vegetables, buttermilk, and water—is beneficial for people with diabetes. Read labels on packaged food to estimate calories. One gram of any oil yields 9 calories. The calorie count across different biscuits, drinks, or snacks does not vary dramatically. Therefore, quantity matters more than the specific item.

It is important to recognize the link between diabetes and obesity (“diabesity”). Modern lifestyle, low physical labor, and easily available food led to fat accumulation. BMI and waist circumference help measure obesity. To control weight, reduce portion sizes, exercise regularly, and track daily calories spent. Even a 10% weight reduction leads to significant health benefits. In short, proper diet, regular testing, physical activity, and a mindful lifestyle together are necessary to prevent and control diabetes. Eating fruits, vegetables, pulses, and meat in balance is important. Reducing high‑GI foods also helps. Respecting calorie limits keeps health on track.