Diet dos and don'ts for diabetics!

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Diet dos and don'ts for diabetics!

 

 

 

 

Part I: Diabetics, heed these diet tips!

 

Diabetes mellitus is a chronic metabolic disorder in

which the body fails to convert sugars, starches and

other foods into energy.

 

Many of the foods you eat are normally converted into

a type of sugar called glucose during digestion. The

bloodstream then carries glucose through the body. The

hormone, insulin, then turns glucose into quick energy

or is stored for futher use.

 

In diabetic people, the body either does not make

enough insulin or it cannot use the insulin correctly.

This is why too much glucose builds in the

bloodstream.

 

There are two major types of diabetes:

 

1. Type 1

 

This is popularly known as Juvenile Onset Diabetes.

 

Here, the body produces little or no insulin. It

occurs most often in childhood or in the teens and

could be inherited.

 

People with this type of diabetes need daily

injections of insulin. They must balance their daily

intake of food and activites carefully with their

insulin shots to stay alive.

 

2. Type 2

 

Also known as Adult Onset Diabetes, this occurs around

35 to 40 years. The more common of the two types, it

accounts for about 80 per cent of the diabetics.

 

Here, though the pancreas produce adequate insulin,

body cells show reduced sensitivity towards it.

 

Type 2 diabetes is usually triggered by obesity. The

best way to fight it is by weight loss, exercise and

dietary control.

 

Sometimes, oral medication or insulin injections are

also needed.

 

~ Symptoms of diabetes

 

Here are a few:

 

Extreme thirst and hunger

Frequent urination

Sores or bruises that heal slowly

Dry, itchy skin

Unexplained weight loss

Unusual tiredness or drowsiness

Tingling or numbness in the hands or feet

Whether Type 1 or 2, diabetics need a balance of diet

and exercise.

 

Here are some foods you can eat, and some foods you

must avoid!

 

Foods you must avoid!

 

i. Salt

 

Salt is the greatest culprit for diabetics. You get

enough salt from vegetables in inorganic form, so

reduce the intake of inorganic salt.

 

ii. Sugar

 

Sucrose, a table sugar, provides nothing but calories

and carbohydrates.

 

Also, you need calcium to digest sucrose. Insufficient

sucrose intake might lead to calcium being leached off

the bones.

 

Substitute sucrose with natural sugar, like honey,

jaggery (gur), etc.

 

iii. Fat

 

Excessive fat intake is definitely not a good habit.

 

Try and exclude fried items from your diet totally.

 

But, remember, you must have a small quantity of oil

to absorb fat-soluble vitamins, especially vitamin E.

 

iv. For non-vegetarians

 

Try and stop the intake of red meat completely.

 

Try to go in for a vegetarian diet. If you cannot,

decrease the consumption of eggs and poultry.

 

You can, however, eat lean fish two to three times a

week.

 

v. Whole milk and products

 

Try to switch to low fat milk and its products like

yogurt (curd).

 

Replace high fat cheese with low fat cottage cheese.

 

vi. Tea and coffee

 

Do not have than two cups of the conventional tea or

decaffeinated coffee every day.

 

Try to switch to herbal teas.

 

vii. White flour and its products

 

Replace these with whole grains, wholewheat or soya

breads and unpolished rice.

 

viii. Foods with a high glycemic index

 

Avoid white rice, potatoes, carrots, breads and banana

-- they increase the blood-sugar levels.

 

Special food for diabetics

 

i. Bitter gourd (karela)

 

This vegetable contains a high dosage of 'plant

insulin'. It lowers the blood-sugar levels

effectively.

 

Have the juice of three to four karelas early morning

on an empty stomach.

 

As a vegetable, too, it can be taken on a regular

basis.

 

Powder the seeds of karela (measuring 1 teaspoon), mix

with water and drink it.

 

ii. Fenugreek (methi)

 

It is the most common food used to control diabetes.

 

Gulp a teaspoonful of these seeds with a glass of

water daily.

 

Soak the seeds overnight. Have the water in which the

seeds were soaked.

 

You can make a chutney with methi seeds. You can also

eat them sprouted, dried and powdered, or mix them in

wheat flour to make chapattis.

 

iii. Indian blackberry (jamun)

 

This fruit is very effective in preventing and

controlling diabetes.

 

Powder the stone of the fruit and eat it -- it

contains glucoside, which prevents the conversion of

starch into sugars.

 

iv. Garlic

 

This is used to lower blood-sugar levels.

 

Garlic is rich in potassium and replaces the potassium

which gets lost in urine.

 

It also contains zinc and sulphur, which are

components of insulin.

 

Take about three to four flakes of freshly crushed

garlic daily.

 

v. Onion

 

Because of its diuretic and digestive properties,

onion works against diabetes.

 

Raw onion is more useful.

 

vi. Flaxseed

 

This is the richest source of Omega 3 fatty acids.

 

It helps control diabetes because it maintains the

sensitivity of the cell membrane, facilitates insulin,

and thereby the uptake of glucose by the cells.

 

vii. Fibre

 

Soluble fibre, found in apples, kidney beans, oatmeal,

soyabean, etc, help control diabetes.

 

These aid slow digestion and absorption of nutrients,

resulting in a slow and steady release of glucose.

 

They soak up excess bile acids found in the intestinal

tract, the same acids that are converted to blood

cholesterol.

 

They also help empty the stomach and trigger satiety

that can help Type 2 diabetics to achieve weight loss

goals.

 

viii. Cinnamon solution

 

Water extracts of cinnamon have been found to promote

glucose metabolism and reduce cholesterol.

 

You can boil cinnamon sticks in water and drink this

water.

 

ix. Antioxidants

 

Diabetes is often associated with conditions like

heart disease, diabetic retinopathy, immune deficiency

and kidney disease.

 

Many are caused by free radical damage. Therefore,

make sure you include antioxidants, especially vitamin

C (lemons), E, selenium, zinc and chromium (Brewer's

yeast), in your diet, as they have been shown to

control blood sugar levels.

 

 

 

 

 

 

 

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