South Indian Diabetic Diet
Type 2 diabetes mellitus, is fast gaining the status of a potential epidemic in India. Per the figures quoted by the Director General of Health Services (2013), the urban slums, particularly Chennai (1 out of every 3 tested) have shown an alarming increase in the incidences of diabetes. Sedentary lifestyle, poor hygiene, poor eating habits, etc. have been factors in this alarming trend. South Indians are at a bigger risk because of their overdependence on rice (staple food), tubers, choice of cooking oil, genetic predisposition, etc.
Given the preference of South Indians for rice, diabetics in this geography need to be cautious about their diet. A diabetic patient needs to restrict his or her calorie consumption to 1500 to 1800 calories per day. This calorie consumption should come primarily from high fibre, low sugar, low-fat foods.
Thumb rules for diabetes diet
Completely and strictly avoid sweets that contain artificial sweeteners, chocolates, ice-creams, jellies, etc.
Stay away from fatty foods such as ghee, butter, red meat, etc.
Eat smaller portions at frequent intervals during the day instead of large meals with long breaks in between.
Indulge in some form physical exercise routine such as cycling, walking, jogging, etc.
Avoid smoking or excessive alcohol consumption.
South Indian diet – Do’s and Don’ts
Before you decide what you should and should not eat, it is always better to consult your doctor or your dietician. You should get a list of food items that have a high glycemic index so that you can avoid them. Usage of low fat and whole grains should be on you Continue reading