• What you eat is related to carbohydrate, protein, or fat. In some foods, such as milk, all three are present.
• A balanced diet for the common man is also right for the patient of diabetes.
• It is not the scenario that diabetic patients should eat monotonous, tasteless food. You can eat delicious food by manipulating it according to your wish.
You can eat rice.
The new belief is that it doesn’t matter whether you eat rice, eat wheat, eat corn, eat barley or ragi. There is a whole group of people in the world who refuse rice or potatoes in diabetes. These things are useless. The main thing is that how much grain should be consumed, not which grain should be consumed.
It is important to understand the calorie value of food to avoid monotony. You can exchange one item with another.
• You can eat three spoons (75 grams) of rice instead of one roti (20 grams), or one idli or one bread or 75 grams of potatoes or 75 grams of noodles.
• Instead of one egg, you can eat 30 grams of chicken or 30 grams of meat or 30 grams of cheese.
• Instead of a glass of milk, you can eat 2 bowls of curd or 60 grams of cheese or 30 grams of khoya.
• Right diet has a major role in the treatment of diabetes. Do not manipulate food so much.
• To keep the right amount of protein, take gram, chicken, pulses etc.
• Fish is very useful for you due to the omega-3 fatty acid in the fish.for cooking mustard oil is the best. Kardi oil, sunflower oil etc. are now considered dangerous for heart and diabetes. Use ghee, butter, coconut oil, palm oil etc. sparingly.
• Fiber-rich food is very important. It also lowers cholesterol, protects against cancer. It also prevents fat and sugar from going into the blood immediately. Must eat 25 to 35 grams of fiber (fiber-rich) substance daily.
• All types of grains, pulses (gram, urad, mung), vegetables and green leafy vegetables, isabgol etc. are natural fibrous sources.
• If you fast then take care in taking medicines or insulin otherwise blood sugar may decrease.
• Between meals, take buttermilk, tomato juice, lemon water, soup, salad etc.
Sugar, honey, jaggery, glucose, sweets, pistachios, dates, raisins. Pastry cakes, syrup, ice cream, softdrink, candy, horlicks, , chocolate, jelly, jam, fried cheese.
In fruits – berries, ripe papaya 100 grams, green guava – 1,100 grams of watermelon, 1 mausammi or 1 apple can be eaten.
Which carbohydrate to eat : glycemic index will give ideas.
Glycemic index: When a carbohydrate is eaten, glucose is absorbed into the blood after digestion. The glucose which slowly enters the blood after eating carbohydrate is helpful in controlling diabetes. The scale of glycemic index is from 1 to 100. If the index of a substance is 100, it means that it will get into the blood very fast and if it is 1 then it will be very slowly. Glucose’s glycemic index is 100, so it gets into the blood faster, Barley’s is 22, it slowly goes into the blood.
Glycemic index of some food items:
• Bread – 69
• Barley – 22
• Arva rice – 723
• Ice Cream – 38
• Curd – 38
• Save – 38
• Banana – 61
• Orange Juice – 49
• Antara – 43
• Allu – 58
• Corn chips – 72
• Fructose – 22
• Refined Sugar – 64
• Bread – 72
• Usna Rice – 66
• Soybeans – 14
• Milk – 34
• Cornflake – 38
• Strawberry – 32
• Allu ka bharta – 86
• Allu chips – 56
• Madhu – 91
Eating foods with low glycemic index are helpful in reducing weight and maintaining insulin sensitivity. The glycemic index of gram is 49, 20 for soybean and 135 for roasted potato. If the glycemic index of any substance is more than 70, sugar increases rapidly in the blood.
Artificial substances for dessert:
A. Saccharin – It is used in tea etc. Do not use more than 3 tablets a day.
B. Aspartame – It is used for sweetening. But its excessive use can be harmful.
C. Sucralose (Zero) – It is safe in recommended dose. It is 600 times sweeter than sucrose.
Must eat fiber products.
This is called fiber. Fiber does not digest after eating. It absorbs water in the intestines and helps in excretion of feces. High fiber food also prevents diabetes and heart disease. If you eat up to 55 grams of fiber in your diet, it will reduce blood cholesterol, help in weight control, and control blood sugar will also be good. To lose weight, eat more insoluble fiber, which is found in bran, fruits and vegetable peels, seeds etc. Foods with soluble fiber are found in dried bins, barley, apple, potato, citrus fruits etc. and are beneficial for the heart. Drink more water if you eat soluble fiber. The husk of isabgol comes in a group of soluble fibers and its use is very beneficial.
Green, red and yellow fruits and vegetables contain some substances that protect against heart disease, cancer and infectious diseases.3
• Lycopene is found in tomatoes and it strengthens the body’s defensive system.
• Berries – It has very high anti-oxidant properties.
• Onion and garlic are beneficial for the heart. Garlic has many other properties.
• Green tea / black tea, onion, red wine, apple contains substances that do not allow blood to clot.
• Soybean – It has been found useful in reducing cholesterol in the blood.
(Antioxidants are substances that capture bad chemicals in the body and release them out of the body. Nowadays, the use of vitamin C and vitamin E is considered to be very important as an antioxidant.
Diabetic patients must eat less salt.
Eating too much salt causes blood pressure to rise. Diabetic patients are prone to increase blood pressure due to excessive salt and there is also a fear of worsening of kidneys. Eating less salt means not using salted things like lentils, pickles, papads, chips etc. Do not add extra salt to the salad. The salt used in lentils and vegetables is fine.
Take right food to:
• Keep diabetes under control.
• Avoid other complications arising from diabetes.
• Drug dose can be reduced.
• Body weight can be maintained accurately.
Eat as much as you like:
Beans, ladyfinger, tinda, flowers, cabbage, ginger, mustard, leaf, capsicum, chilli, luffa, brinjal, garlic, green, vegetables, radish, tomato, gourd, raw, papaya, green, coriander, cucumber, spinach, bitter gourd, Onion, Mint, Leaf, Cabbage, Fenugreek, Leaf, Drumstick.
To eat mango or not?
There is a perception among patients that mango in diabetes is similar to poison. But this assumption is wrong. Yes, do not eat more mangoes in one day. A mango has about 60 to 70 calories. The same calorie is found in a large size banana. Mango contains nutrients such as carotene, amino acids, vitamin C, glutanic acid, glycine, and methionine. It contains important nutrients like potassium, iron, phosphorus, magnesium, zinc, and selenium which are beneficial in diabetes. There is also a lot of fiber in it that speeds up the intestines. So eat mangoes instead of mango juice. Diabetes patients can eat a ripe mango. But remember, carbide-infested mangoes are harmful to health.
Nothing like almonds! – Eat a handful of almond nuts daily.
It has good quality protein. It is quickly digested.
It reduces cholesterol, good intestinal health.
Its phosphorus and calcium keep the bone fine. It is full of nutrients like magnesium, vitamin-six, iron, zinc, copper, manganese, selenium, thiamine, riboflavin, niacin, folate, vitamin-A. Eating a handful of nuts protects a diabetic patient and prevents a healthy person from developing diabetes. It drives away heart disease. Chew it raw and eat a handful each day. This will also help in reducing weight. Apart from diabetes and heart disease, it also protects against cancer and degenerative diseases.
What to do with potatoes?
The American Diabetes Association and the American Heart Association have lauded the potato as healthy food. they have placed potatoes in the category of vegetable and vegetable is good for health. If the glycemic index of any substance is more than 70, sugar increases rapidly in the blood. In this sense, the glycemic index of potato is bad. But if the potato is eaten naturally it does not spoil your health.
This meal table is for you (1800 calories menu):
In the morning:
• Tea – without sugar (one cup)
• Milk – a glass (240 mL or 6 grams of chhena
• Roti – two (big) or twisted two big spoons or oatmeal e-bowl (115 gms) or sliced bread-4 or idli-4 or churda 50 grams, egg-one
In the noon:
• Roti – (100 grams of flour), four medium size or paratha (50 grams of flour) – two
• Rice – 4 tablespoons (300 grams cooked)
• Dal – a bowl
• Curd – a bowl (125 grams) or fish (3 pieces medium)
• Green vegetables (125 grams). Salad complete
• Fruit – One
• Oil used in cooking 10 grams (two teaspoons) / a papad
• Tea – A Cup
• Chuda – one tablespoon (75 grams) or upma 30grams or biscuits 2 or 3
• Roti – Three medium sized (75 grams) or rice 275 grams cooked (3 tablespoons)
• Dal – 25 grams (one bowl)
• Fish – 100 grams (3 pieces) or meat / chicken 3 pieces medium size (90 grams) or cheese 60 grams or milk 1 glass
• Green vegetables / salad complete
• 10 grams (2 teaspoons) of oil used in cooking (mustard oil is the best)
For breakfast, you can take 1 dosa or 2 idlis or 120 grams of upma instead of roti. You can take 125 grams or 2 bowls of rasam instead of pulses.
(This is a simple menu. Appropriate menu can be made by determining calories according to your habit.)