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- A common enemy of humans, which is as much due to today's sedentery habits
and culture, as it is a Hereditary phenomen, diabetes requires strict and
stringent rules for one own lifestyle and eating habits.
- It is only you and
yourself which can help this problem, no amount of recommendations from
doctors Can help if you are not honest with the food that you consume, since
this disease is nutrition related.
- Some samples been charted for the
diabetics, keeping in mind daily routine and habits, rather than treating him
as a patient and giving a clinically designed menu. However, diet is only a
part (an important part) of a diabetic's recovery routine, it has to be
supplemented with suitable exercise (regular walking itself works wonders and
is safe), proper habits of sleep, relaxation, activity and work, and a
low-stress lifestyle.
- Exercise should be done as per each individual's
personal requirements and abilities, taking professional advice regarding the
same if necessary. Some exercise daily is a must, like breathing, but its
importance Is lost on most of us.
- Sugar in its complex forms, should be
avoided as much as possible, since their metabolism requires The hormone
insulin, which if unavailable will not metabolise the carbohydrates.
Therefore blood and Urine sugar levels will shoot up.
- Alternative sweeteners
like saccharin, sorbitol, aspartame, fructose, etc. are much less damaging
than sugar. But the problem comes where those products high in saturated fat
and cholestrol are sweetened by Artificial sweeteners, and considered
diabetic diet.
- Therefore diabetic candy, pastry, biscuits, have a Very high
calorific value, which is as damaging. Sweets are a no-no, but if there total
absence is tormenting, fix up 2 or 3 days in the month when you will Allow
yourself a sweetdish or dessert (in moderate helpings!!) making this by
adding sweeteners or natural Sugars where possible. ¼ tsp. of sweetex
solution is equivalent to 2 small tablets or 2 tsp. sugar.
- Many diabetic
friendly dishes have already been covered, and if you go through the list in
the index you will find many to suit you individual needs, like khichidis,
many south indian dishes, hasslefree veggies, Porridges, dishes for them who
want to watch weight, and many many more which can easily be altered to The
specifications required for a diabetic.
- So browse through, and I'm sure you
won't regret. Refer also the note on diabetic diet in the section 'selecting
the right menu' Some diabetic friendly options: Clear soups, light sugarless
tea, salads, monounsaturated fats (in limitation) Fibre contained in outer
covering of vegetables, fruits and seeds like bran of wheat and rice.
- Indian
gooseberry, bittergourd, tomatoes,lettuce and other leafy greens,carrots,
onions, garlic, etc. Bengal gram, peanuts, soyabean, greengram, (all soaked,
or sprouted - not fried) Plenty of fruit (they contain simple sugar like
fructose), esp. grapefruit, jambul fruit. Others like methi (fenugreek
seeds) turmeric powder, infusions from tender mango leaves, shilajit, are
Wonderful friends of a diabetic.
- Brans, porridges, etc. Fruits, etc. which
contain sugar in fructose form (which requires low insulin levels for
metabolism).
- Those to be avoided: Saturated and polysaturated fats Roots and
tubers rich in carbohydrates Sweet foods, pickles, desserts, chocolates,
biscuits, etc. Sucrose containing foods (which requires higher levels of
insulin for metabolism).
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