Is It Healthy To Eat Chapati Or Bread Everyday?
Nowadays, most Indians (just like Americans) consume an enormous amount of grains primarily in the form of wheat chapatis, puris or ready-made bread. As most of us face serious health concerns, therefore we always wonder: Is it healthy to eat Chapati or Bread everyday? What role do Wheat or Grains play in our diet? Should we consume grains like wheat everyday? What are the disadvantages of eating chapati daily? What are the benefits of eating chapati daily? Is Chapati Healthy? So here is the simple answer! Eating too much of one kind of food item always causes deficiencies or/and allergies because it is an unbalanced diet. For example eating too much egg whites (as mistakenly promoted by most fitness gurus) causes vitamin B7 deficiency. An egg is a balanced food when it is from a free range hen and only and only if it is consumed whole (with the yolk). Anyway, more about eggs later. Here is your answer to all the questions you have in mind above: It is not healthy to eat Chapati or Bread everyday. We will get into details to explain this further. What exactly is Chapati or Roti Chapatis or rotis are flatbreads. Flatbreads are usually traditionally made unleavened breads. They are made from batters or kneaded dough and are often cooked on a stove top rather than in an oven. Examples: Tortillas (Mexico), Jewish matzah, Crepes (France), chapatis (India), mandarin pancakes (China), okonomiyaki (Japan) and pita bread (Middle East). What role do Wheat or Grains play in our diet? In India, wheat chapati’s and rice are the staple diet. The primary use of grains (wheat/rice/multigrain) is to act as a filler and make your food more textural, pleasing and of course to fill you up. I know, I know, what you are thinking. You must be thinking what is wrong with that, as this is wha Continue reading >>
Roti or Chapati Roti is the Staple Indian Bread which is consumed in almost every North Indian Meal, Main constituents of Roti are Carbohydrates and some proteins together with other nutrients in smaller quantities. Important Things about Roti for a Diabetic: Size approx. 6 inches in Diameter Thickness 2-3 mm. Atta- Flour for Dough Coarse wheat flour OR even better to use a mizture of Soya Bean and Chana with wheat flour and add wheat bran to it. in the following proportions: Wheat Flour 'Gehu Atta' 3 parts Soyabean Flour 1 parts Chana Flour 1 part Wheat Bran 1 part Quantity Average Diabetic adult is recommended 2-3 Rotis in a meal, 1/2 Roti may be reduced in order to accomodate 1 katori of boiled rice (Individual recommendations may vary, depending on BMI and other factors) Optional Mix one tbspn of fenugreek ( methi seeds) soaked overnight, drained and then crushed,- this makes the Roti even better for Diabetics. Advantages of this Roti: Low Glycemic Index Such a Roti has lower Glycemic Index than all other Indian breads ( Roti's- Parathas( High in calories) ,Naan, Rumali & Tandoori Roti), Hence it is absorbed more slowly and does not cause surge in glucose blood levels ( causing post prandial Hyperglycemia). Low Calorific value The Total calorific value of this roti is not very high, one roti provides approx. 85 kcals. Nutritious Roti not only provides calories to keep us going but is also an important source of proteins- in fact in rural Indian Diets it may be the most valuable source of protein. Improve Satiety Roti provides sense of fullness and a sense of satiety, which is essential to regulate food intake and diet Consult Dietician for individualized Diabetic diet Call 011 22710663 or 9899764447 for appointments Continue reading >>
Ghee On Your Chapattis. Yes Or No?
Let’s admit it. A generous spread of ghee over a piping hot chapati can set almost anything right. Several Indian households, especially up north, apply ghee to chapatis almost as a ritual. Now, in no way does that mean that you start brushing a jar full of ghee on your chapattis, but in moderation ghee can do wonders for your overall health. Indian cuisine relies heavily on ghee. Often, when we are on a weight-loss spree we think of knocking off ghee from our diets completely. Our mothers and grandmothers have emphasized on having rotis with ghee time and again and, as we know now, they may have some solid reasons in saying so. Experts claim that ghee helps bringing down the Glycemic index of the chapatti. It makes you feel fuller, so that you don’t binge into other fattening foods later in the day. Chapattis with a decent spread of ghee, when packed in a tiffin also remain softer for a longer duration of time. Bangalore based nutritionist Dr. Anju Sood also recommends eating chapatis with a little ghee on top. “ Latest research says, that about 4 tablespoon of oil is the adequate amount of saturated fats per meal, so one percent of the saturated fats could be derived from sources like ghee. Teaming it with ghee facilitates the digestibility of the chapatti.” Golden river flowing on chapati Swapping ghee with refined oils has been one of the biggest blunders of the modern cooking, according to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora. According to her, “Ghee consists of fat soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has led to serious health disorders like diabetes and high blood pressure. Ghee also has a high heat point, which prevents it from producin Continue reading >>
Chapati's Effect On Blood Sugar
Hello Friends, My name is Harshit Aggarwal and I'm a diabetic for the past 1 year in India. Whenever I eat chapatis (3 to 4), my blood sugar spikes. Oneday, I ate 4 chapatis with moong dal and my sugar spiked from 91 to 159. My grandmother says mix besan with wheat flour and it will not spike blood sugars. Is this really true? If not, please suggest what I can do so that my blood sugars don't spike as much. Continue reading >>
Wheat And Diabetes
Most common advice to diabetic patients is to eat roti or chapathi or any wheat products. It is assumed that this will help in the reduction of sugars. Sadly i have hardly seen much help in the matter. Many switch from rice to wheat products and assume they have done the right choice. Nobody ever think about the servings and end up eating the same amount of servings/number of chapathis Eg.5- 8 Nos. What is very important in diabetes is the kind of carbohydrate eaten or the kind of sugar. Hence eating many chapathis do not reduce in fact can increase sugar levels. Doctors too ask patients to switch to chapathi. But especially for south indian, rice is the main cereal other than ragi,jowar etc. Yes rice can be safely eaten so also wheat ie by eating the same servings Eg 3 katoris of rice or 3 chapathis or 1 katori rice plus 2 chapathis in a normal diet. In a low calorie, reducing diet only 2 servings of any cereal is allowed. One serving of rice is 25 grams of raw, uncooked rice and that of wheat is 25 grams of whole wheat flour from which a single chapathi will be obtained. Any cereal locally eaten should be eaten in the quantities obtained above. What so far I have explained from a technical point of view. If I see from a practical point of view, Chapathi can help in portion control. Nobody weighs the quantity of rice( I strongly advise you should atleast know the quantity) but the number of chapathis can be counted to eat the right amount of carbohydrates in each meal. So do not blindly eat chapathis for sugar control, check how many are you eating. Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate’s like Infos Continue reading >>
If You Have Diabetes Please Eat Rice, Banana And Ghee But Eat The Right Way !
Here comes another important day the world diabetes day especially for Indians. With 40 percent of Indians being prone to diabetes call it syndrome x/metabolic disorders/lifestyle changes etc . Typically in India diabetics are asked to stop eating rice, banana and ghee. The first thing once needs to understand is that eating rice / idly / dosa does not cause diabetes eating loads of rice with very little of dal and curry will spike the blood sugar levels. Low fats for diabetics but how much low is low and what type of fats? Too low of fats affects your brain functioning and poor lubrication to gut and joints. The traditional Indian foods and eating practices hold good for us even today and are proved scientifically across the globe only fear is Ghee should not be patented by nations who never ate before we introduced to the rest of the world and now sold as “clarified butter” clarifying al l the misconceptions around this wonder food! Rice: Traditionally when rice is served on a plate before that there are at least two forms of curries, chutneys and dal in the plate and rice is served and topped with a dollop of ghee . How does this help? Rice is a simple carbohydrate but remember it’s the richest source of biological protein compared to any non-vegetarian food followed by fish protein. So rich though not dense on protein is having high biological value protein, energy packed carbohydrate might cause sudden spike in the blood sugars this is where our traditional Indian food wisdom comes in, its mixed with curries – fiber and vitamins and minerals, dal – protein and ghee – which reduces the glycaemic index of the rice. So ideally you platter has a complex carbohydrate mix which is absorbed gradually without rising blood sugars. Agree? Well same goes with Idly Continue reading >>
Can Diabetics Eat Whole Wheat Bread? August 23, 2011 Return To Blog
Diabetes is a metabolic disease, meaning there is a glitch in the way the body converts food energy into usable energy. A healthy reaction to eating carbohydrate is a rise in blood sugar (glucose) followed by insulin being released as a response. The insulin acts as a key to open up cells within the brain and organs to let glucose in to be used as an immediate source of energy. Any unused energy is then stored in the liver, muscle, and fat tissues. Someone with diabetes has a rise in blood glucose but insulin is either not released or cells are resistant to the insulin. This is why diabetics have difficulty returning their high blood sugar levels back down to normal and thus need to control how much carbohydrate (glucose source) they put into their body throughout the day. Control carbohydrates. With a little effort and control diabetes can easily be managed. Diabetics should not condemn, but rather control carbohydrates. They should focus on allowing their body only the amount of carbohydrates it can handle at one time (this can be determined by a doctor or registered dietitian). Despite being diabetic, the body still needs and uses carbohydrates as its preferred source of energy. In fact, it is the only source of fuel for the brain! So it should never be eliminated, just merely controlled so your body can handle the glucose load. Stick to an eating plan. There is no single ideal eating plan for those with diabetes; the recommended plan is specific to a person’s weight, medication, blood sugars, cholesterol, and other medical conditions or concerns. Despite the varying eating plans, all diabetics should be consistent with their eating habits. Also, they need to eat about every 4-5 hours to prevent blood sugars from getting too low. Additionally, breakfast is an impor Continue reading >>
Which Is Healthier, Rice Or Chapati?
No Indian meal is complete without rice or chapati or both. These staple elements of Indian cuisine are either a part of breakfast, lunch or dinner or all three. Of late, the growing fitness fad has raised questions on nutritional value of all the edibles, including rice and chapati. Let’s dissect the pros and cons to make your life choices easier and read more know which rice is best for losing weight? Both food items have similar carbohydrate levels and calorific value, but different nutritional value because chapati contains more proteins and fibres than rice. Rice is easier to digest because of its starch content, whereas roti digests slowly. However, due to slow digestion roti keeps you full for longer, which is a big plus for weight watchers. Vitamins Both rice and chapati provide Folate, a water-soluble B-vitamin. Rice is a better source of Folate than chapati. Minerals Each serving of chapatis provides you with calcium, phosphorus, iron and potassium, whereas rice provides the same amount of iron but less phosphorus, potassium and magnesium. Rice doesn’t contain any calcium. Verdict Chapatis contain more fibre, protein, micronutrients and sodium. Rice doesn’t contain any sodium. If you are watching your sodium intake, then rice will be a better option. Whole wheat and multi-grain chapatis are the most preferred variants of chapatis, whereas brown rice is the most preferred.Read more to know about health benefits of brown rice. Both wheat and rice have a similar glycemic index, which means that they raise the blood sugar level to the same extent.Get more information on healthy blood sugar level.As long as you restrict the quantity, it does not matter what you eat. If 2 portions of cereals as 1 chapati and 1 small bowl of rice are consumed, it is definitely Continue reading >>
(indian Diabetic Diet Recipes, Indian Style Diabetic Friendly Dishes)
Diabetes is a condition in which there is high sugar (glucose) level in the blood. The glucose comes from the food we eat. A hormone insulin produced by the pancreas is responsible for absorbing the glucose into our body cells. Diabetes can be caused by the pancreas not producing enough insulin (Type I) or due to insulin resistance (Type II) i.e. the body cells do not respond to the insulin produced.Diabetes causes frequent urination and increased hunger. A diabetic diet must include food with low glycemic index (GI). GI is an indication of how much the blood sugar level will rise when we eat something. Foods with low GI include fruits, vegetables,beans, oats and other whole grains. These are food which are high in vitamins and fiber content. If you have diabetes, try to restrict your diet to 1500-1800 calories in a day. Moderation is the key - eat everything in moderate quantities. Try to include lots of vegetables into your meal in order to increase the fiber content. For eg. : Try to use whole grain noodles or pastas, use brown rice to make all variety rice dishes and try to include lots of millets in your diet. In addition, try to include as many vegetables or sprouts as possible in the dish to increase the fiber content. Fruits are high in fiber too. However some fruits like mango, banana, grapes etc contain high sugar level. So consume these fruits in small portions. Our Indian diet is dominated by carbohydrates. As much as possible try to include more protein into your diet and reduce the carbohydrate intake. Also, try to expose your body to sunlight everyday and drink plenty of water. The Vitamin D that you get from sunlight is essential for a healthy life. Water helps in reducing the risk of many of the ailments related to diabetes. I have shared some Indian di Continue reading >>
Diabetic Rotis And Parathas Recipes
This category has been viewed 33838 times Healthy Recipes > Diabetic recipes > 31 This section will surely come as a surprise to those who have always considered rotis to be boring and parathas to be too rich for diabetics. This exquisite range of rotis and parathas is extremely innovative. They are made using diabetic-friendly ingredients, which will help control blood sugar levels. The tasty and sumptuous recipes inside this section, such as Stuffed Parathas, plain parathas, toothsome rotis and theplas are also low in calories, which helps prevent other diabetes-related complications in the body. Enjoy these tasty bites to your heart's content! Recipe# 3496 20 Aug 11 Recipe# 4208 05 Nov 15 Recipe# 39640 10 Oct 14 Recipe# 33776 11 Aug 16 Recipe# 5695 10 Oct 14 Recipe# 4660 02 May 15 Recipe# 22275 18 Mar 16 Recipe# 7466 12 Apr 15 Recipe# 7472 12 Apr 15 Recipe# 39958 12 Apr 15 Radish Nachni Roti by Tarla Dalal An unusual but extremely nutritious roti made with a combination of ragi and wheat flours reinforced with low carbohydrate radish and its greens. The sharp and slightly bitter taste of the radish greens adds great value to the Radish Nachni Roti, further enhanced with sesame and roasted cumin seeds, .... Recipe# 7467 12 Apr 15 Recipe# 1380 23 Nov 15 Recipe# 22276 14 Mar 16 Recipe# 22285 26 Jul 16 Recipe# 22280 15 Mar 16 Recipe# 3589 26 Nov 12 Recipe# 3592 26 Nov 12 Recipe# 3590 26 Nov 12 Recipe# 22406 26 Nov 07 Recipe# 22399 26 Nov 07 Recipe# 22407 26 Nov 07 Stir-Fried Vegetable Parathas by Tarla Dalal Ever thought Chinese and Indian cuisine would meet in a Paratha? That is precisely what makes this recipe very unique! The horde of well-chosen ingredients makes this recipe tasty and healthy. Bean sprouts and vegetables impart crunch to these Parathas; hence take ca Continue reading >>
Benefits Of Eating Wheat Chapati
Eating rice in the night for dinner was a habit in south India .Now a days people stooped to eat rice in the night and started to eat wheat chapati.Before chapati was a favorite food for north Indians only ,but now chapati has become favorite for south Indians also .Eating wheat chapati has many health benefits .Chapati is good for the people who do dieting ,people who wants to loose weight and for the patients who suffer from various disease conditions.The flowing are some of the health benefits of eating wheat chapati. Wheat is rich with protein so eating wheat chapati will help to control anemia . Wheat has the ability to prevent chances of kidney stone in kidney .It also has the ability to remove kidney stone from kidney. Wheat is rich with fiber so eating wheat chapati is good for the patients who suffer from constipation. Eating wheat will make the bones and muscles strong . Wheat chapati is good for diabetic patients to make control on there glucose level and also it helps to prevent the chances of getting diabetic . Eating wheat chapati is good to control hypertension. Eating wheat chapati regularly will help to clean blood and also removes toxins from blood. Selenium and vitamin C that is present in wheat will help to prevent chances of cancer. As because wheat is free from all harmful things for heart eating wheat chapati is good for the health of heart. Video Filed Under: Diseases, Fitness, Health, Health Talk, Weight Loss, Wellness Continue reading >>
Diabetes Diet Chart | Healthy Indian Food Chart For Diabetic Patient
Diet and lifestyle habits are the major cause for the onset of diabetes and its after effect. It is rather estimated by WHO that 69 millions Indians are diabetic and the condition is going to become worse by 2025. [If you are a diabetic, have a look at our diabetes reversal program as well.] The indian diet plan is one of the big reason for obesity and further to obesity as it is low in fibre and protein. Lean proteins like chicken and fish should also be included in the diet along with high-fiber foods. The protein intake should have all the 9 essentials amino acids and less saturated fats which might risk your heart. Apart from protein, diabetes diet chart should be rich in fibre since it slows down the digestion of food thus controlling the spikes in the blood sugar level. Carbohydrates in our food are broken down to sugar (glucose) in the bloodstream. A proper diet routine needs to be followed. Eating wise, healthy and at regular intervals is a must for diabetic patients. Vegetables especially green leafy vegetables should form a major part of the diet plan as they are a rich source of nutrients required by the body. The whole idea is to eat optimum amount with necessary ingredients to make sure the sugar levels in the blood are maintained. One important factor to be kept in mind while deciding on a food chart is the glycemic index (GI) of the food item. GI indicates the rise in blood sugar a particular food item causes. Foods with low GI are recommended. Sugary drinks, dairy products, and alcohol should be avoided. 5 Myths About Diabetes Diet Plan 1) Diabetes drug can be adjusted for the amount sugar intake. If you are on insulin or any other diabetes drug, don't try to adjust the level of dosage intake based on the extra carbohydrate taken. This should be done onl Continue reading >>
Glycaemic Index Of Pakistani Staple Foods In Mixed Meals For Diabetics
March, 1992 >> Pages with reference to book, From 60 To 62 Muteeur Rahman, M.A. Malik, Saad Al Mubarak ( Department of Medicine, Mayo Hospital, Lahore. ) Read PDF ABSTRACT Glycaemic index of local staple foods was determined. In first phase, the post prandial blood glucose response of isocaloric portion of wheat chapati and gram flour (baisen) chapati, were compared in 11 type ii diabetic patients as a part of mixed meal in fasting state, alternately. The glycaemic index of baisen chapati was 39 as compared with wheat chapati. In second phase of the study, 22 type II diabetic patients were given isocaloric portions of wheat chapati and boiled rice as a part of mixed meal alternately. The glycaemic index of rice was 98 as compared with wheat chapati. This study favours the belief that baisen chapati is better and refutes that rice is bad for diabetics. It also upholds that glycaemic index is useful for planning a diabetic diet (JPMA 42: 60, 1992). INTRODUCTION The same weight of carbohydrates in different foods can produce widely different blood glucose response. From this emerged the concept of glycaemic index. Tables showing glycaemic index of different foods are now available which can be used for planning diabetic meals1. The Nutrition Committees of American and Canadian Diabetic Associations recommended that diets for diabetic people be planned according to glycaemic index2,3. Most of the work on glycaemic index has been carried out in western countries1,4-8 where wheat flour is consumed in the form of baked bread. Seventy to eighty percent of the people in the subcontinent use wheat flour in the form of chapati and about 20% eat rice as staple food while some use baisen (gram seed flour) as a substitute. There is a general belief that rice aggravates diabetes while Continue reading >>
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What To Eat For Dinner To Keep My Morning Blood Sugar Low?
What do you take in dinner ? Are you crazy about having a mouth watering dinner because you cannot enjoy food in the morning and afternoon due to your busy schedule, if you say YES !! then it's the time to break your habit of eating a luxurious dinner because what you eat for dinner can keep your blood sugar level high or low in the morning. Do you know the digestion gets slow after sunset ? yes Sunlight can stimulate the body to produce certain enzymes which can help in digestion, So eating as less as possible after sunlight is very good, because whatever excess you eat converts into fat and more fat means more insulin resistance. A healthy diet is quite important to keep the blood sugar levels under control. The dinner that a person eats is very important because it can either control the blood sugar levels in the morning or spike the blood sugar levels. This article will inform you about the foods which you need to eat at night to keep your morning blood sugar levels under control. you can see how dinner controls morning blood sugar levels What to Eat for dinner to keep your blood sugars under control? You need to understand one thing here and it is that when a person has diabetes then it doesn’t mean that a person can’t eat the foods he enjoys. All a person has to do is to eat healthy and nutritious food. You should make sure that your diet includes plenty of legumes, grains, vegetables, lean meat, fruit and low-fat dairy . These foods have high amount of minerals, fibers and vitamins in them and they are low in saturated fats, refined sugar and cholesterol. Dinner Foods for Diabetic patients: The following is a list of foods which the diabetic patients need to eat to keep morning blood sugar levels under control: Oatmeal: Oatmeal can help to keep the blood suga Continue reading >>
Best Diet For Diabetes: Vegetarian And Non Vegetarian
Don’t you denounce sugar and rice as soon as your sugar levels shoot up? However, diet for diabetes is much more than restricting sugar and rice. You may still crave for ice creams, chocolates, pizza or burger, but diabetes must be making you think that all this food items are completely taken away from your list for life long, am I right? However, if you are following a proper well balanced diet for 6 days a week, you can easily treat yourself for 1 day. Yes, you heard it right; you can eat one meal of your choice. The same follows even for the non-vegetarians In this article, I’ll be sharing 2 sample menus with you, one for vegetarians and the other for non-vegetarians. These are the generalized balanced diet for diabetes, sugar peasant, which will help you maintain the diabetes normal range without fearing of any side effects. We will help to prepare a diet chart for sugar control. Best Diet for Diabetes – Vegetarian Menu(Non-veg for diabetes) Consuming non veg for diabetes is considered harmful, but minimal amounts can be eaten as shown in the following diabetic diet chart. 1. Early Morning 1 tsp. of methi seeds (soaked overnight, gulp the seeds with water) (You can take one fenugreek capsule per day as an alternative) 2. Breakfast 1 glass buttermilk + 1 bowl Oats/Broken wheat (daliya) 3. Mid-morning 1 fruit (As per the list given below). Make sure you are eating fruits properly. 4. Lunch 1 whole cucumber + 1 onion + 1 Chapatti (No ghee) + 1 cup vegetables (As per the list given) + 1 cup dal (less oil) + ½ cup brown rice 5.Afternoon (2 hours post lunch) 1 cup green tea + 1 tsp. flaxseeds roasted and grinded (Omega 3, 6, 9 veg capsules can be used as an alternative) 6. Evening snack 4 almonds + 2 walnuts + 1 bowl of boiled sprouts 7.Dinner (Before 8pm) 1 cup b Continue reading >>