DIABETES

Diabetes is on the rise, yet most of the cases are preventable and some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost you energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a life time of bland food. With these tips you can still take pleasure from your meals without feeling hungry or deprived.

As in the breakfast a diabetic person can have daliya or cheela with lots of vegetables mixed in it to make it healthy and with that a person can have milk or tea without sugar.

In the mid time(after breakfast and before lunch) a person can have fruits, roasted chana or white part of boiled egg.

In the lunch time a diabetic person should first have salad (which include cucumber, onion, radish etc.) atleast one bowl daily. Than a person can have chapati (made up of multi-grain flour) With one bowl of whole pulses, 1 bowl of vegetables & 1/2 bowl of curd or raita.

In the evening time a person can have milk/ tea(without sugar) and 2 Marie or digestive or oats biscuit. Some sprouts are also to be included.

In the dinner a person first have to take salad approx 1 bowl then 1 Chapatti with multi grain flour, green leafy vegetables, curd or dal or panner.

Then at the time of going to sleep a diabetic person should always have milk without sugar so that at the night there is no risk of falling the sugar down.

MYTHS AND FACTS ABOUT DIABETES AND DIET

MYTHS: You should avoid sugar at all cost.

FACT: You can enjoy your favorite treats as long as you plan properly and limit hidden sugars. Desserts doesn’t have to be off limits, as long as its a part of a healthy meal plan.

MYTHS: You have to cut down your carbs.

FACT: The type of carbohydrates you eat as well as serving size is key. Focus on whole grain carbs instead of starchy carbs, since they are high in fiber and digested slowly, keeping blood sugar levels more even.

MYTHS: You’ll need special diabetic meals.

FACTS: The principle of the healthy eating are the same- whether or not you’re diabetic foods generally offer no special benefit.

MYTHS: A high protein diet is best

FACT: Studies have shown that eating too much protein especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet include protein, carbohydrates and fats. Our bodies need all three to function properly. The key is a balanced diet.

FOOD ITEMS WHICH ARE AVOIDED IN DIABETES

Sweets, toffee, honey, chocolate, Jaggery, sugar, potato, chukandar, arbi, jamikand ,sweet potato, ice-cream, cake, pastry, kis-mis, cashew nuts, banana, mango, cheeku, leechi, Grapes, pine-apple, poori, pakora, samosa, rice, fruit juice, cold drink, Cocktails.etc.

FOOD ITEMS ALLOWED IN DIABETES 

  •  Wheat grain+chana+ jao fulka, pulses, chana, lobia, soya nagates, fish, egg white, jawar, bajra, oats, dhokla, GLV’s, salad, Gauva, Apple, Papaya, Jamun, Locat, Falsa, nashpati, Lemon water, matha etc.
  • Eat 5-6 time in a little little quantity.
  • Exercise is very important to control diabetes.
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