An adequate diet is required for every sporty individual and even more so, when they are a diabetic. A person who plays sports or exercises, needs more energy, electrolytes and vitamins. Therefore, we want to discuss the ideal diabetic diet plan for sportsperson.

Being a diabetic, you need to be extra careful while playing sports. You wouldn’t want it to cause a drop or spike in your sugar levels. The key to managing your sugar levels while playing any sport is to carefully monitor your food intake, your insulin levels and also assessing how a particular activity affects your sugar levels.

Nutrient Requirements for Your Diabetic Diet Plan

Your everyday meals should constitute the following requirements-

Diabetic Diet Plan for People Who Play Sports

Your everyday diabetic diet plan should include the following constituents-

For a hearty lunch, you can have two cup sized besan/jowar rotis. You can enjoy it with mixed vegetable subzi or chicken curry. Along with it, you have a cucumber and tomato salad and a small cup of Dahi Tadka.

Evening Snack

It is important that you do not overeat during your evening snack time. It may want you to compromise on your dinner. For evening snacks, you can have grilled paneer / broccoli with a yoghurt dip. Do not forget to enjoy it with a cup of green tea/ black tea or coffee with Stevia

Pre-Workout
For a pre-workout snack, you can go for a bowl of seasonal fruits or rolled oats. You can also opt for Greek Yoghurt with fruits or mixed dal soup.

Post-Workout
For a post-workout snack, mix two tablespoons of mixed seeds with a protein shake or buttermilk.

Diabetic Diet Plan – Important Points to Remember

You should remember the following points while deciding on your diabetic diet plan-

Avoid Long Gaps Between Meals
It is imperative that you carefully time all your meals. Any long gaps between meals can lead to low sugar levels and also cause Hypoglycemia. However, overeating can lead to a spike in your sugar levels and lead to a condition known as Hyperglycemia.

Limit Your Carbohydrate Intake
Another important point is that you should limit your carbohydrate intake. Being a diabetic, you are recommended to be on a low carb diet. Counting your carbohydrate in your overall meal plan and in your individual meal plays a crucial role in deciding your diabetic diet.

Along with following a healthy diet, it is also important that you keep a tab on your sugar levels. It will help you in assessing which foods can be included in your diabetic diet. After knowing your sugar level, optimize your diet and lifestyle to ensure the best possible diabetes management.

This content was originally published here.