Dos And Don’ts Of A Diabetes Diet
Diabetes has struck millions of people worldwide giving it the status of an epidemic. More than 50 million people are suffering from Type 2 diabetes mellitus. Health experts warn that the problem is growing at an alarming rate mainly due to unhealthy eating habits, lack of physical activity and stress. Another cause of high prevalence of the condition is lack of sleep. Clearly so, the theme of World Health Day this year is 'Beat Diabetes'. According to the International Diabetes Federation, India is home to over 65.1 million diabetics, and this number is set to touch 100 million in less than two decades. Indians on an average get diabetes 10 years earlier than their Western counterparts, Dr. Udaya Kumar Maiya, Medical Director, Portea Medical adds. Neha Sewani, Dietician, Truweight explains, "Diabetes has not suddenly cropped up but it has made its way slowly and steadily through the changing habits of people who now rely more on the app on their mobile to decide if they have eaten enough rather than trusting on the satiety center of their brain." She tells us about foods diabetic patients should include and avoid in order to have a healthy body and to keep diabetes under control. EARLY MORNING : 1tsp of Soaked fenugreek seeds / 1 tsp cinnamon powder +1 glass of water + Almonds/walnuts - 4-5 no. BREAKFAST : 1 Veg sandwich (Brown bread) + 1 glass milk / Mix vegetable oats - 1 cup + curd (Skim milk) - 1 cup / Mix vegetable multigrain upma - 1 cup + curd (Skim milk) - 1 cup / Brown Rice idli - 2 no. + sambhar - 1 bowl / Mix dal dosa/ragi dosa (Low oil) + chutney - 3 tsp (Green/coconut/tomato/ginger) + sprouts - 1 cup or boiled egg white - 2 no. MID MORNING : Fruit - 100gm / tender coconut water - 1 / vegetable juice - 1 glass / green tea - 1 cup / Buttermilk (skim milk cur Continue reading >>
Healthy Eating For Diabetes Adapted For Punjabi Diet
Introduction Eating and Diabetes Diabetes is a life-long condition. It occurs when the pancreas does not make enough insulin and/or the body cannot use the insulin properly. Insulin is a hormone made by the pancreas that helps carry glucose (sugar) from the blood to cells in the body where it is used for energy. When not enough insulin is made or it cannot do its job properly, the body's cells do not receive their source of energy (glucose). This results in a high blood glucose level. Over time, high blood glucose levels can lead to heart, kidney, eye, nerve, and blood vessel problems. Attention to diet and exercise, blood glucose monitoring, and sometimes pills and/or insulin injections are needed to manage diabetes. If you are overweight, losing weight can help improve your diabetes control. The information in this fact sheet will help you balance your diet to help you reach your goal blood glucose level. Steps You Can Take Follow these steps for healthy eating with diabetes: 1. Eat regular meals and snacks. Eat at least three meals every day, at regular times. Space meals 4-6 hours apart. Try to eat meals that are the same size, especially with the same amount of carbohydrate. Snacks may be needed between meals and/or before bedtime. This can be determined for each person based on many factors such as: the amount of time between your meals whether you take insulin and/or pills for diabetes your risk for low blood glucose your exercise level and weight goals 2. Plan balanced meals that have foods from at least three of the four food groups listed below: Vegetables and Fruit Grains and Starches (roti, bread, cereal, rice, pasta, bun, potato), Milk and Alternatives (milk, lassi, yogurt, soy beverage, evaporated canned milk) Meat and Alternatives (fish, poultry, meat, eg Continue reading >>
Flour Power: The Perfect Recipe For Diabetes-friendly Flour (atta)
Home Magazine Diabetes Flour Power: The Perfect Recipe For Diabetes-Friendly Flour (Atta) Flour Power: The Perfect Recipe For Diabetes-Friendly Flour (Atta) Expert-reviewed by Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience. Fact-checked by Aditya Nar, B.Pharm, MSc. Public Health and Health Economics. In diabetes, you indeed are what you eat. This is all the more critical when it comes to choosing to right kind of atta (or flour). As with everything else they eat, diabetics must choose a flour that can be digested slowly, is high in fibre, low in carbs and calories to maintain blood sugar levels. Considering all this topped with the wide variety of diabetes-friendly attas (flours) available in the market today one might think it is easier never to eat anything made with flour again! But wait, help is at hand! Because today, we have the full scoop for you on which varieties and types of flours are best suited for people with diabetes. The perfect recipe for diabetes-friendly flour According to Jyoti Sawant, Dietitian at Delhi-based Obino, The best flour for people with diabetes would be to eat standalone or a good mix of multigrain flour. Mix whole grains, such as finger millets (ragi or nachni), millets (bajra), barley (jau), soya beans, sorghum (jowar), amaranth grains (ramdana/rajgira), and chickpea flour (Bengal gram or kabuli chana) and your perfect diabetes-friendly flour is ready. All of these ingredients have a rich nutritional profile and are high in dietary fibre with complex carbohydrate content. Making multigrain flour an excellent choice for controlling blood sugar spikes and managing weight. How to make diabetes-friendly flour at home Indian bread, chapati, phulkaor rotiis a dish which is made in almost in Continue reading >>
Baisan Roti - Diabetes India | Healthunlocked
Brown bread is not advisable so what about baisan roti Besan ki roti is advisable for diabetics. Is 100% besan roti can not be eaten then a mixed bean and wheat is advisable Whether it is bread or chapathi or jowar roti , any thing should have a right mix of carbs , proteins and fat .That is carbs coupled with proteins , fats , vegetables ,should be in right proportion to give nourishment to the body .When a war was waged against fat , people were told not take ghee saying that would con tribute to high risk of strokes and heart attacks .But nearly 3 spoons of ghee is very good for heart and brain . A normal healthy person should take 30 gms of oil per day on an average . Complete absence or very minimum oil is the cause of many joint pains. If you mix with saya and barla then this is more banificial for all. Food intake should should give satisfaction also . Only carbs and little fat or only fat with no or little carbs is not palatable in the long run . With bang we will come back to our staple food after some time . Too much of any thing is not good for the system .So moderation is the key , not exclusive carbs nor exclusive fats . one third of ragi , one third of wheat , one third of any dal and other grains is the best .You can make a roti with a spoon of ghee and a small spri nkle of nuts . It is tasty , satisfying , keeps you longer with out hunger. Baisan mixed with atta onion pint of zeera baked with little oil is good for diabetic do reply yes . That;s the scientific way of eating . All grains contribute to carbs count . But rice only 80 grams can make one feel starved and always think of food only and nothing else . Of course you would give a counter to this saying that it is a personal variation.. But fact remains , that other grains like zowar , ragi ,wheat Continue reading >>
- World Diabetes 2015: The Eye-opening Reality of Diabetes in India
- Women in India with Gestational Diabetes Mellitus Strategy (WINGS): Methodology and development of model of care for gestational diabetes mellitus (WINGS 4)
- diabetes: Gestational diabetes is a more serious problem in India than in other parts of the world: Dr Nam Han Cho, Health News, ET HealthWorld
Which Is Better For A Diabetic: Chapati Or Rice?
Diabetics need to be especially careful of their dietary choices because they are unable to naturally control blood sugar levels. Type 1 diabetics don’t produce enough insulin, which is needed to shuttle glucose from the bloodstream into cells. In contrast, type 2 diabetics produce enough insulin but their cells are resistant to its affect. Common Indian foods such as chapati and rice can be eaten by diabetics in moderation, but different varieties are better suited to diabetic diets because they have lower glycemic indexes. Consult your doctor about the importance of choosing foods with a low glycemic index. Video of the Day Carbohydrates such as fruits, vegetables and grains are not metabolized into glucose at the same rate. Some are quickly digested, causing spikes in blood glucose and insulin release, while others are broken down more slowly, which impacts blood sugar and insulin levels to a much lesser degree. The glycemic index is a comparative measure of how quickly a carbohydrate is reduced into glucose. In general, foods with index values of 55 or less have low impact on blood sugar levels and are considered most appropriate for diabetics. Index values between 56 and 69 are considered to have a moderate impact on blood glucose and insulin, whereas values of 70 or greater represent significant impact. The glycemic index of rice depends on whether the grain is polished or not, whereas the index of chapati depends on the type of flour used. Rice for Diabetics Diabetics can safely eat all types of rice, although their portions should be moderated. In the production of brown rice, only the outermost hull is removed from the rice kernel. White rice is further milled, processed and polished, which reduces the nutritional value of the grain. In addition to containing Continue reading >>
Flour Power: 5 Options That Are Good For Baking And Diabetes
From whole wheat, to spelt, to almond flour, coconut flour, and even flour made from chickpeas, it's hard to know where to start and easy to become confused about which variety is best for your individual needs. With diabetes, you want to select flour that is slow digested, high in fiber, lower in carbohydrate all without a high level of calories to help maintain blood sugar levels as well as promote a healthy body weight. With all that considered, it may seem easy to just throw your hands up in the air, give up, and resign yourself to never baking again. But don’t worry; I am here to help you sort it out and remove the stress from your next grocery store outing. #1. Whole Wheat Pastry Flour If most of your recipes call for all-purpose flour, refined flour that may elevate blood sugar levels more rapidly than whole grains, you may reach for 100% whole wheat flour as an alternative. Although this switch will certainly boost the fiber and whole grain content of your recipe, the taste and texture may not always remain exactly the same. Whole wheat flour (100%) can have a denser, more course texture than all-purpose flour. As a substitute in breads, it can often work out well, but in baked goods such as cookies and muffins, the final product may not taste as close to the original as you had hoped. Enter whole-wheat pastry flour. This flour, which gives graham crackers their sweet taste, is milled from low-protein soft wheat allowing it to provide a flavorful taste to pastries without the density or coarseness of a standard whole-wheat flour. It is best to use for cookies, piecrusts, and baked goods. A 1/3 cup serving size provides 100 calories, 22 grams of carbohydrate, and 4 grams of fiber. #2. Spelt Flour Another alternative to 100% whole-wheat flour is spelt flour. Spe Continue reading >>
Can Chickpeas And Lentils Help Control Diabetes?
They’re a common part of traditional diets in India and Latin America, but in western repasts, legumes or pulses — that’s lentils, dried beans, and chick peas — have generally been a culinary afterthought. That may soon change, however, thanks to new research suggesting legumes alone can improve the health of diabetics. The study, published in the Archives of Internal Medicines, was funded in part by an association of legume farmers and confirms that simply changing what they eat can help diabetics reduce some of their symptoms, as well as lower their risk of heart disease — in as little as a few months. MORE: Guide: The 31 Healthiest Foods of All Time (With Recipes) Starting in 2010, researchers in Toronto, Canada, enrolled 121 patients with Type II diabetes and tested their blood sugar, blood pressure, cholesterol levels, and more. Roughly half of the study participants were randomly selected to add a cup of legumes per day to their diet. The other half were told to try to eat more whole-wheat products. After three months, the patients were tested again on the same measures. Both the legume-eaters and the whole-wheat-eaters saw a reduction in their hemoglobin A1c values — a marker of average blood sugar, for a period of several weeks. But that reduction was slightly larger among the legume group than among the whole-what group: 0.5% compared to 0.3%. And while those changes may seem small, the study authors say that drops of this magnitude are “therapeutically meaningful,” and can lead to fewer diabetic symptoms as well as lower doses of medication to control blood sugar levels. The legume-eaters also achieved modest reductions in body weight relative to the wheat group, losing an average of 5.9 lbs compared to 4.4 lbs, as well as drops in total choles Continue reading >>
Are Peanuts Good For Diabetes? Effect On Disease Risk
Peanuts are common in the average American diet in the form of peanut butter, candy bars, and roasted and salted peanuts. But how may eating peanuts affect people with diabetes? People with diabetes have to carefully consider their diet. As a result, many of those with the disease wonder if peanuts are fine to eat. This article explores a few things that people with diabetes should be aware of before making the decision to eat peanuts. Are nuts good for people with diabetes? There is a lot of evidence that suggests nuts, on the whole, are good for the health. According to a study posted in Nutrients, nuts and peanuts are full of nutrients. They are often also rich in healthful substances such as: Studies have linked eating nuts to a lower risk of certain heart diseases and gallstones. They may even help with high blood pressure, cholesterol, and inflammation. While nuts are high in fat and calories, the research suggests that they may even help with weight loss. From this point of view, they are a much healthier option than other snacks, such as a bag of chips. There are some other factors to consider as well, with peanuts specifically. Glycemic index of peanuts The glycemic index (GI) is used to rate foods based on how slow or fast they cause an increase in blood sugar. Foods lower on the GI scale tend to be converted to sugar slowly and steadily. High GI foods release glucose quickly into the bloodstream. People with diabetes are usually more aware of these numbers. They can inform the person if and when they need to take insulin, and what and when they can eat. The GI scale goes from 0-100. Something with a score of 0 would be anything which has no effect on blood sugar, such as water. A score of 100 is pure glucose. The other common measurement is the glycemic load, Continue reading >>
Diet Plan For Diabetes
The word diabetes is misunderstood by most people, because when we hear the word, we immediately think about High blood sugar levels, Poor insulin production, No sweets, carbs etc. While all of this is true, one can still go on to live a healthy, fulfilling life by simply following these guidelines. There is only one thing that the cells in our body look for, and that is good nutrition, derived from wholesome, fresh foods. But, when we suffer fromdiabetesthis basic requirement from our cells is not fulfilled i.e., they are not able to receive the adequate nutrients from the blood. This is because there is no adequate insulin in the blood, hence there is no good transportation of nutrients from the blood to the cells. Note: Insulin is produced in response to blood sugar levels. Also, our blood sugar is high just after we eat something. Insulin is generally produced in proportionate quantity of blood sugar (glucose). Also, insulin transports the nutrients from our blood stream to the cells of our body. We have underlined the two problems that most diabetics suffer from. 1) A diabetic might be eating very nutritious food, but since the body does not produce enough insulin, the nutrition from the food is not easily transported to the cells, which weakens the body. 2) A diabetic is prescribed insulin to enhance nutrition absorption, but if he/she does not follow a healthy balanced diet, the insulin will not be properly absorbed into the blood stream and may be prevented from doing its job. 1) Do not keep a long gap in between meals. Fasting for long hours will make the insulin production uneven. 2) Eat food that helps in natural insulin production i.e., eat food that is rich in selenium, zinc and chromium. You can also include supplements in your diet, (but consult your doc Continue reading >>
20 Best Dishes For Diabetics
Diet plays a important role in keeping a tab on Diabetes. A diabetic diet should consist of a good combination of nutrients i.e. carbohydrates, protein, fat, vitamins and minerals to stay fit and fine and to keep the blood sugar levels in check. But that doesn’t mean that all your all low-carb, low-sugar meals have to be tasteless and boring. Interestingly, our traditional Indian diets, with slight modifications can be turned into diabetic friendly food. rnrnWe give you a list of 20 dishes including all courses so you can jazz up your dinner table with healthy yet tasty dishes. Continue reading >>
How Healthy Is Besan (gram-flour)?
Gram flour, more popularly known as besan is a highly nutritions food which provides us with lots of health benefits. Owing to its high protein content it can be easily be consumed by vegetarians to fulfil their protein needs. It not only is useful inside but also outside the body. From time immemorial besan has been used as a home made face pack to remove tan and to lighten the skin. Being such a versatile item, besan has found a permanent place in our kitchens. All of us have had the pleasure of tasting the different yummy dishes made with besan as it is a favourite ingredient for indian home made healthy snacks option. Now if we were to tell you that eating besan not only supplies you with a truckload of health benefits but also helps you lose weight along the way? Yes, that is correct. Besan has lesser calories than whole wheat flour . Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. According to various studies adding protein & fiber to your diet may help control cravings, as they take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, which could help you lose weight. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. 1 bowl of cooked chickpeas can fulfil approximately 20 % of your daily protein requirement. The health benefits of gram flour/besan are as follows: 1.Helps Lower Cholesterol: Gram flour contains healthy unsaturated fats which help in lowering the cholesterol level of the body. 2.Controls Diabetes: Owing to its low glycemic index, it is a great food for diabetics. Use it in your rotis, paranthas as a replacement for flour. Glycemic index Continue reading >>
Health Benefits Of Besan: 5 Amazing Benefits Of Using Gram Flour
Here's why you should include besan in your diet. Health benefits of besan: 5 amazing benefits of using gram flour Rich in fiber and nutrients, besan is gram flour or chickpea powder. It is found in almost all the Indian household and is used to prepare delicious pakoras. The chick pea flour can also be used instead of wheat flour in some sauces and gravies as it blends well and imparts a nutty flavor to the dish. This versatile product has many health benefits and is the main ingredients in many of the skin lightening home remedies. It is used to exfoliate and cleanse the skin. It is also used as hair pack. It helps in losing weight and control Diabetes. Here are some of the health benefits of besan.(ALSO READ How to get rid of blackheads: 9 homemade remedies to effectively remove blackheads from your face ). Besan contains soluble fiber, which keeps your heart healthy. The fiber content of the besan flour keeps the cholesterol levels under control and this helps in proper functioning of the heart and healthy blood circulation. Besan is one of the best home remedies to control Diabetes. The lower level of glycemic index keeps Diabetes in check. You can replace wheat flour with the gram flour for making breads and rotis.(ALSO READ: Home remedies for hair loss: 6 effective tips to stop hair fall and boost hair growth ). This is the flour you should use if your are allergic to gluten. This gluten free product ccan be used instead of wheat, which contains gluten. It also contains less calories and is highly nutritious. Besan helps you to fight off many allergic reactions. Besan helps in faster calorie burn because of the lower levels of glycemic index. Consuming besan, will help you to eat lesser calories during the day. Include besan in your daily diet to boost fat burni Continue reading >>
Best Flour To Use If You’re Diabetic?
When it comes to flours, making the right choice is very important to blood sugar control. So we've gathered some great info here for you to use in your kitchen and menu preparations. Are Grains & Flour Really Good For Fiber? We've often been told that eating whole grains is a great source of fiber. And while ‘whole grains' do provide some fiber they are not the only thing that provide us with our daily fiber needs, vegetables do too. For example: 1 slice of wholewheat bread has 1.9 g of fiber, while a carrot has 2.3 g. All grains and vegetables do range in fiber content, but vegetables are a great source of daily fiber and are also higher in vitamins, minerals, and antioxidants than grains. So we don't have to eat grains in order to get adequate fiber. Changing A Grain Into A Flour Changes The Way It Affects Blood Sugar Often when we take a grain and make it into flour, it changes the carb and fiber content. So what tends to happen for you as a diabetic is that most types of flours will make your blood sugar spike like wild fire. At least that's what most people experience, which is why our meal plans contain virtually no grain flours at all. An example of this is buckwheat. Eaten whole it has a glycemic index (GI) of around 49, which is a low GI. But take it and turn it into bread and it changes to a GI of 67, meaning it affects your blood sugar more rapidly and more intensely than eating the whole grain itself. Here is another example using wheat. Whole wheat kernals are a very low GI of 30, but we don't tend to eat whole wheat kernals, we eat whole wheat flour and it has an average GI of around 74. Whole Grain Flours Are A Better Option It's true that whole grains are better as far as nutrition goes. As the Minnesota Department of Health explains, the whole grain Continue reading >>
How Good Is Besan For Diabetes? - Quora
Answered Oct 4, 2017 Author has 570 answers and 128.7k answer views Besan has lesser calories than whole wheat flour. Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine. Besan is good especially in obese diabetics,because 1 it has low glycemic index in comparison to whole wheat flour. 3 Demand for body protein is met without incresing weight. Several studies have proved that increase in protein rich diet lowers the HbA1c Ideally In obese diabetics protein share should be 50% while Carbohydrates and Fat 40% and 10% respectively.If one has normal weight then it hardly matters you take wheat flour or Besan. 1.3k Views View Upvoters Not for Reproduction Answered Feb 8, 2017 Author has 2.9k answers and 938.5k answer views See all flours such as Maida and Besan are refined category of flours. Hence besan has very high glycemic index. This can cause a sugar spike in the body. To match up with the sugar spike, pancreas has to over work to release insulin in sufficient quantity to match up with sugar levels this food might cause. Once in a while pancreas can manage but if you are using besan frequently then the insulin production will gradually reduce, finally making you with uncontrollable diabetic situation. wish the answer helps. 2.5k Views View Upvoters Not for Reproduction Answer requested by Lini Nair Subra Velu , Controlled HbA1c 5.9 to 5.5 by Low Carb High Fat diet & Intermittent Fasting Answered Jan 20, 2016 Author has 3.5k answers and 2.1m answer views Besan is a good source of protein and fiber. However, it also has two third of its weight as carbohy Continue reading >>
Health Benefits Of Gram Flour/besan
Alternative Medicine Specialist, Delhi 3 years experience Gram flour contains healthy unsaturated fats which help in lowering the cholesterol level of the body. It is a great food for diabetics. Use it in your rotis, paranthas as a replacement for flour. Besan has high soluble fiber content which is beneficial for the health of the heart. It is also endorsed by the heart care foundation. 4. Helps getting rid of iron deficiency: Being rich in iron, consumption of besan on a daily basis can help your body recover from iron deficiencies like anaemia. Gram flour is rich in folate, a vitamin which takes care of the foetus brain and spinal cord development and ensures a healthy well developed baby. 6. Helps during fatigue: gram flour is a good source of the vitamin thiamin which helps the body in converting food into energy. 7. Helps regulate mood and appetite: besan is rich in vitamin b6. Vitamin b6 is an important component involved in the synthesis of the neurotransmitter serotonin. Serotonin plays an important in mood and appetite regulation. The magnesium content of besan helps in maintaining vascular health and it also helps in the regulation of blood pressure. The phosphorous in gram flour combines with calcium in the body to help in the formation of bones. 10. Very. Effective for skin care and hair care. Continue reading >>