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. DON'T MISS! Part I: Diabetics, heed these diet tips!

Diabetes Diet Chart

In India 4.5 million people are victims of diabetes. The main reason is irregular meal, mental stress, lack of exercise. Diabetes disease related to metabolic, in which oxidation of carbohydrates and glucose is not fully detected. The role of diet in diabetes Meal of diabetic patient is depending on calories. Which decides on its age, weight, gender, height, working etc. Depending on each persons different different dietary chart is created. We must take special care of time and amount of food in diabetes. Here we are giving diet chart for general diabetes patient. Diabetes Diet Chart Morning at 6: teaspoon fenugreek powder + water. Morning at 7: 1 cup sugar free tea + 1-2 mary biscuits. Morning at 8.30: 1 plate upma or oatmeal + half bowl sprouted grains + 100ml cream-free milk without sugar Morning at 10.30: 1 small fruit or 1 cup thin and sugar free buttermilk or lemon water

Lunch at 1: 2 roti of mixed flour, 1 bowl rice, 1 bowl pulse, 1 bowl yogurt, half cup soybean or cheese vegetable, half bowl green vegetable, one plate salad 4 pm: 1 cup tea without sugar + 1-2 less sugar biscuits or toast 6 pm: 1 cup soup 8.30 pm: 2 roti of mixed flour, 1 bowl rice, 1 bowl pulse, half bowl green vegetable, one plate salad 10.30 pm: Take 1 cup cream -free milk without sugar. When you feel hungry intake raw vegetables, salad, black tea, soups, thin buttermilk, lemon water. Avoid it: molasses, sugar, honey, sweets, dry fruits. Advice for diabetes patient:

35-40 minute faster walk every day. Diabetic person should eat food between times intervals like take breakfast in morning, lunch, some snakes and dinner. Avoid oily food. Intake more fiber foods in meals. It increases glucose level gradually in blood and keeps control. Do not take fast and also dont go much party. Diabetic person should eat food slowly.

Stay Healthy Healthy tips and some important precautions for diabetic patients:
To Controlling and manage blood sugar it is important to control diet because There is a direct correlation between blood sugar and What, when, and how much you eat.So in order to delay or prevent diabetes u should first consult a dietitian, apart from it, it is also important for a person himself to have a knowledge about what to eat and what to not and what to not and to do exercise in order to bring about a positive difference in health . The following tips for choosing and planning diet will considerably help u to reduce and maintain glucose level.

1-Control Diabetes by Losing Weight:

The most significant thing which can make a big difference and will surely reap the benefits to your health is to lose your extra weight . This will not only lower your blood but also helps lowering your blood pressure cholesterol too. All u need id to bring a little change in your lifestyle, routine and diet.
For woman:

Having waist of 35 inches or more are at risk

For man :

Having waist of 40 inches or more are at risk

2- Constant and regular food timings :

The another very important thing for controlling blood sugar and scheming your diet plan is that the timings at which you have your meals should be set fixed and at regular intervals each day . This will considerably improve your metabolic activity to a great extent and helps redubbing your weight.

3- Split your meals and eating in moderate amount:

Spliting your meals into 6 times per day and eating in fair and consistent amount , not only improves ur metabolic rate as the food u take is not concerted at one time.This will surely help and encouraged you to lose your weight.You will get noticeable results following it.

4- No long Gaps and skipping of meals:

There should be no long gaps between meals. Never miss out breakfast. Keep in check the calorie intake it should be equivalent everyday . Avoiding skimping meals.

5- No overeating:

Never eat in a bulk on one time or a day Try to have moderate amount of food each time u eat.It will help maintain your blood sugar at a healthy level and wont let it to fluctuate. Remember to eat your food slowly, chew well and not to swallow .

6- Proper Exercise and work outs:

Exercise is very important and a first-rate way to trim down calories ,extra weight and controlling or reversing glucose level . Make it a routine. Brisk walking is the simplest matchless and the most easiest way of excersicing. It is suggested to walk for 30 minutes daily or atleast five times a week . You can also try Cycling , swimming, house and yard work and other activities etc While exercise certain precautions and safety measures should be kept in mind. Avoid exercising after insulin injection. Test out your blood-glucose levels before and after exercise. Timings for exercise should be fixed and regular. Avoid heavy exercise. Do not eat right away after a workout . Wear appropriate shoes and socks while exercising. Certain precautions and safety measures while excercise

7-constant and regular timings for medication

Timings for Taking medicines should be fixed and regular. No skipping of dose.

8-Avoid fried foods and meat:

Limit fats and sweets as they can increase your glucose levels. Rather choose a variety of foods including whole grains, fresh vegetables, salads, fruits, low fat dairy products. As amassing of these fats slows the sugar consumption process and can set off greater side effects and complications. But donot cut down fats and sugars completely in diet as it is also required by the body normal amount . Some healthy and unhealthy fats: Unhealthy fats saturated fats

red meat, whole milk dairy products, and eggs. vegetable oils butter

Healthy fats unsaturated fats

olive oil, canola oil, nuts, and avocados. omega-3 fatty acids, nclude salmon, tuna, and flaxseeds.

9- Take high-fiber and complex carbohydrates:

It is suggested to diabetic patients to take high-fiber and carbohydrates complex As they are easily broken down to basic sugars. Add whole grain foods in your diet limit or exclude carbohydrates like white bread, pasta, and rice, candies, and snacks instead include high-fiber carbohydrates. As They supply more durable energy exclude White rice , Include Brown rice Regular pasta Whole-wheat pasta White bread Whole-wheat or whole-grain bread Sugary breakfast High-fiber breakfast cereal

Remove the skin AND any visible fat off of meat Avoid fries and crackers, try nuts or seeds instead Avoid frying, anstead try grilling and broiling .

Add wheat bran ,flaxseed and methi seeds to your wheatflour This will increase fibre in your diet.

10-Drink enough fluids:

Keep your body well hydrated . Drink a lot of water that will help flush the toxins off your system. Fresh veggetables and fruits Taking fresh vegetables and fruits on a regular basis as a part of your meals can help in maintaining glucose levels and gives essential benefits as it contains a lot of vital minerals as well as nutrients . Taking raw onion daily is also helpful. Include sprouts in the diet as they are a source of nutrients.

11- Eat Fish:

Fish is the most excellent meat one can have, So Choose fish instead of red meat as it contains the buck quantity of cholesterol and maximum amounts of fundamental and protective fats.Have it at least two to three times a week.

12- Avoid salt:

You get enough salt from vegetables in inorganic form so, Avoid excess intake as it is the wrong doer for diabetics

13-Avoid sugar:
Try avoid sweet and sugar containing products at all. It provides nothing but calories and carbohydrates. replace with natural sugar, like honey, jaggery (gur), etc.

14-Avoid alcohol consumption:

Alcohols such as beer and wine contains large amount of calories choose sugar-free drink.

15- dairy products :

Dairy products are of course high on fat content such as cheese, curd, milk etc So instead consume skimmed milk products , low fat cheese, yogurt (curd) etc Do not have more than two cups of tea or coffee every day. Try green tea instead.

16- Planned Your diet plan according to age sex body structure and daily routine:
It is very important while planning your diet plan is to keep in your mind, your age, sex, routine and body structure. Never copy someone else diet chart.Make your own diet plan according to your life style, body needs and diabetic stage and type.

17- Consult your doctor :

Remember half knowledge is much worse than ignorance. So donot forget to consult your doctor first, before submit yourself to any plan, he wil suggest you more useful tips and help planning and organizing it more according to your needs. Diet Plan For Diabetes Diet for Diabetes: As with the cure of any disease, any successful method of diabetes treatment should aim at removing the root cause of the disease and strengthening the entire health-level. Diet therapy is the basis of such a treatment. The primary dietary consideration for a diabetic person is that he should be a strict lacto-vegetarian and take a low-caloric, low-fat, alkaline diet of high quality, natural foods. Fruits, nuts and vegetables, whole meal bread and dairy products form a good diet for the diabetics. It is advisable to avoid cooked starchy foods as in the process of cooking the cellulose enveloping the starch granules burst and consequently the starch is far too easily absorbed in the system. The excess starch absorbed has to be eliminated from the system by the kidneys and appears as sugar in the urine. With raw starchy foods, however, the saliva and digestive juices in the small intestine regulate the quantities required to be converted into sugar for the body's needs. The unused and undigested portion of raw starchy foods does not become injurious to the system, as it does not readily ferment. The diabetic person should not keep away from eating fresh fruits and vegetables, which contain sugar and starch. Fresh fruits contain sugar (fructose), which does not need insulin for its metabolism and is well tolerated by diabetics. Fats and oils should be taken sparingly, for they are apt to lower the tolerance for proteins and starches. Emphasis must largely be on raw foods as they stimulate and increase insulin production. For protein, homemade cottage cheese, various forms of soured milk and nuts are best. Here is a simple and easy guide to having an effective diet plan:

Primarily avoid overeating and take four or five small meals a day rather than three large ones. Have a glass of lukewarm water with freshly squeezed lemon juice at the start of the day. Breakfast may include any fresh fruit with the exception of bananas, soaked prunes, a small quantity of whole meal bread with butter and fresh milk. Lunch must comprise of steamed or lightly cooked green vegetables such as cauliflower cabbage, tomatoes, spinach, turnip, asparagus and mushrooms.You may also wish to include two or three whole wheat breads according to appetite and a glass of butter-milk or curd. One can indulge during the mid-afternoon with a glass of fresh fruit or vegetable juice. Follow it up with dinner comprising of a large bowl of salad made up of all the raw vegetables in season. The salad may be followed by a hot course if desired and fresh homemade cottage cheese. If u want to have a bedtime snack go ahead and have a glass of fresh milk.

Here are some important foods that can keep the blood sugar at a healthy level and some foods that may cause harm:

Meat finds no place in this regime for they increase the toxemic condition underlying the diabetic state and reduce the sugar tolerance. On the other hand a non-stimulating vegetarian diet especially one made up of raw foods promotes and increases sugar tolerance. Celery, cucumbers, beans, onion and garlic are do-good foods for diabetics. Cucumbers contain a hormone needed by the cells of the pancreas for producing insulin. Garlic has proved benefits in reducing blood sugar in diabetes. Recent scientific investigations have established that bitter gourd is highly beneficial in the treatment of diabetes. It contains an insulin -like element known as plantinsulin, which has been found effective in lowering the blood and urine sugar levels. The diabetic patient should take the juice of three or four bitter gourds daily in between meals for positive results. It is advisable to avoid tea coffee and cocoa because of their adverse influence on the digestive tract. Other foods, which must be avoided, include white read, white flour products, sugar, tinned fruits, sweets, chocolates, pastries, pies,puddings, refined cereals and alcoholic drinks. The most important nutrient in the treatment of diabetes is manganese, which is vital in the production of natural insulin. It is found in citrus fruits in the outer covering of nuts grains and in the green leaves of edible plants. Other nutrients of special value are zinc S-complex vitamins and poly-unsaturated fatty acids.

TREATMENT CHART FOR DIABETES Step 1: Have bitter gourd juice and a glass of lukewarm water with half a freshly squeezed lime the first thing in the morning to cleanse the system of all impurities. Step 2: Have a light breakfast comprising any fresh fruit (except bananas), a small quantity of whole meal bread with butter and fresh milk. Step 3: Lunch may include a bowl of freshly prepared steamed vegetables, one or two whole-wheat bread with butter and a glass of buttermilk.

Step 4: Have a juice during the mid-afternoon preferably a glass of fresh fruit or vegetable. Step 5: Dinner may comprise of a large bowl of raw vegetable salad, with limejuice dressing, sprouted beans and cottage cheese. Step 6: Avoid spices, condiments, pickles, alcoholic beverages, tobacco, tea and coffee, meat, over boiled milk, as well as white flour and products made from them, refined, processed, stale and tinned foods. Always Remember:

Fresh fruits contain sugar fructose, which does not need insulin for its metabolism and is well tolerated by diabetics. Raw foods should be taken liberally as they stimulate and increase insulin production. Fats and oils should be taken sparingly. Do good foods for diabetics include: cucumbers, string beans, onion and garlic.

Preventive Measures for Diabetes:

Brisk walks. Back lifting exercise. Yogic asanas. Body massage once a week. Hot fomentation to lower back.