Diabetes diet is a condition, in which medicine & diet are vital in the management of the disease. Why do you sacrifice your favorite foods? You all know, food is the best medicine in the world. An integrated approach of a diabetes diet that contains nutrients as well as one which decreases the body glucose levels is recommended.
Common myths pertaining to diabetic diet
The diabetic adult population in India is estimated to be around 72.96million. These figures indicate the shooting incidence rates. The diet of a diabetic person is not something very odd or distasteful. Most of us have a belief that a diabetic diet is something that is less flavored or not delicious. But these are all wrong notions.
Real scenario, Know your body
Nowadays we have accessibility to all types of fruits, veggies, meat or fish. Creating a tasty disease-specific menu is always challenging. These are very simple things that do not need any professional interventions. Hospitals have dieticians or nutritionists to design a menu for such patients.
In other words, hospitals provide professional advice through dieticians. That is perfect, but remember you can also do it for yourselves. Because you know your body requirements than anyone else. You can observe or identify the minute changes of your body. Hence you can design your diet depending on your immediate needs of the body.
The only thing to be aware is to have knowledge about the indicated foods & the contraindicated ones. The dietary requirements also vary according to age, disease condition, sex, etc.
Most of the diabetes persons are on medications & the disease is in the controllable range. The dietary changes can bring miraculous changes in the body. Diabetic diet and Food is the best medicine that can manage all body dysfunctions. Hence deciding on your food is very crucial.
What to eat? How much? & what not to?
The main issue faced by diabetic patients is following the same diabetic diet for years or decades. Isn’t it very primitive? Yes, of course, when you have a wide range of food options available. The main rule to be followed is to include food that has a low glycemic index or in other words, choose foods that do not increase your blood glucose levels. How simple is that? Diabetes as everyone sees, it’s avoiding all your favorites. Not exactly, but this is being commonly practiced for years.
Let’s discuss some of the simple dietary changes that anyone can follow.
A common myth is to avoid sugar of any kind, most importantly the white sugar, but with the proper diet plan you can enjoy your desserts too
Stop consuming Fruit sauces or jams, they contain sweetening agents, harmful preservatives too.
Refrain from Bottled fruit juices, canned fruits like pineapple, strawberries. They contain artificial sweeteners.
Sweet pickles or sweet chutneys are to be avoided. Look for the labels & spot any unwanted sugars that may enter into your body.
Avoid eating large portions, instead, eat consistently in small quantities
Goodbye to high-calorie foods like Pizza, burgers, hotdogs, etc. Make your customized burgers with whole grain or lean meat with enough lettuce. Likewise, make your pizza & hot dogs with homemade sausages. The sausages in the market contain high sodium which is bad for cardiac health
Never skip breakfast or meals. This is very necessary as it can lead to fatality in all persons irrespective of diabetes or any disorders. Skipping food is not a solution to diabetes as it’s a common practice among young diabetic friends. This will make your body more vulnerable to other metabolic dysfunctions. It adds weight to your body rapidly. So it is wise to avoid this practice.
Diet & Lifestyle changes for Diabetes
As per researches, self-awareness, medicines, a balanced nutritional low glycemic menu, lifestyle changes, counseling or supportive therapies, etc. are very essential in managing diabetes. This method of approach is very ideal & less complicated. Recent years show vast researches in the field of diabetic nutrition. It is high time to incorporate all the thoughts for a perfect diabetic diet.
Also, lifestyle changes are inevitable as food. The habit of eating out is a common culture nowadays. The changing food culture greatly influences the body’s metabolism & invites many lifestyle disorders in the future. Food taken in small quantities intermittently is best in managing diabetes. This reduces body fatigue & keeps your stomach full.
If consumed wisely food is more effective than medicine. The same food causes diabetic diet if consumed in the wrong way. But if taken in needed proportions it acts an elixir to your body. The power of a balanced diet is just amazing.
Control your cravings- how?
To follow a specific diet, you should have a controlled & balanced mind too. Yoga & meditation can help to overcome any psychological fluctuations. Yoga also helps to burn the excess fat in the body. It synchronizes the body’s metabolic functions like digestion, hormonal secretions, excretion, etc. Some of the yogasanas if practiced daily can control the unwanted food cravings. Yoga can ease the digestion & helps to regulate the appetite.
We cannot simply just talk about the only diet when it comes to diabetes. Not only a balanced low glycemic diet is essential, but also a good level of physical activity is mandatory. Physical activity can be of any kind as long as your body is capable of doing it. It can be short walks, light jogging, small warming up exercises, etc. are of great benefit to the body.
Planning a tasty diabetic menu
Planning a diet requires great care because it should be nutritional & should not elevate the blood sugar levels. Everyone long for tasty foods, no matter even if the food is full of nutrients & not tasty, then it is very difficult to continue the plan. There is no need to compromise on taste.
Focus on a high fiber diet with healthy carbohydrates which are slow releasing like full-grain products. Fat should be monitored, preferably it is good to rely on healthy fats like unsaturated fats. Peanut butter or olive oil is a good choice.
Diet chart consisting of the South, North, East & West Indian foods
A glass of plain Boiled water, Amla or Indian gooseberry water, bitter gourd water, Fenugreek water, etc.
2Toasted whole grain bread with a spread made with Avocado & egg, with green tea
Or 2 Gobi/ palak/carrot parathas or 2 Roti plain or chapattis with mixed vegetable khurma with zero oil
2 idli/wheat or ragi dosas/steamed whole grain cakes or wheat puttu with Sāmbhar/egg curry/coconut or tomato chutney, half bowl boiled pulses sprouts
1 cup oats upma with stir-fried vegetables with skimmed milk flavored with grounded cinnamon
1 small bowl of mixed fruit salad made with apple, guava, papaya, pear or any of these. No added sugar
The homemade fruit pulp of guava/pear
1-2 Egg paratha without oil/1palak or spinach roti/ methi roti with homemade bitter gourd/beetroot pickle
Half bowl brown rice pulao made with carrot, tomato, broccoli & cauliflower with cucumber- avocado- lemon salad,
warm coriander/ dry ginger drink
Half bowl brown rice with baked chicken/pan-grilled sardines/ lean meat with onions & garlic, salad with tomato & lettuce
Seafood salad with grilled anchovies, sardines, tuna & onions- optional with meal
2 plain roti /half bowl rice with chicken or fish curry, homemade pickled amla which is oil-free with less salt
Drinks- buttermilk with lemon leaves or mint/ jeera water
Special salads- yogurt with tomato & onion or boiled sprouts with grated coconut
Pan grilled nuggets/pakodas made with sprouts & chopped onion
Steamed whole grain flour cakes stuffed with grounded nuts or coconut
Khichdi with veggies or semolina boiled with vegetables, onion, ginger, etc.
Pancakes made with millet flour/whole grain with honey spread
Mixed Chana/corn/ peanut/ green pea chat- spice level low
Drinks- coffee/tea/green tea/ oat-apple drink
Soup with chicken & broccoli/cabbage/carrot/mushroom
The sandwich made from whole grain bread with tuna or sardines- no mayonnaise or dips
1 roti/chapatti stuffed with vegetables, chicken or mushroom, Salad with cucumber& apple
Porridge made with oats/broken wheat, fenugreek leaves, honey
2Wheat dosa with tomato –bitter gourd chutney
Drinks- warm boiled water, ginger tea
1Almond nut/ 2 walnuts with warm water
1 glass unsweetened warm low-fat milk
How does the diabetic diet influence your body?
Drinking plain water or amla water is the best way to detoxify your body. All the waste materials or toxins accumulated in the body or various metabolic bi-products are washed off. This is very important to start your day.
Breakfast is brain food as per the experts. So a good nutritious breakfast is necessary to maintain blood glucose levels. This energizes your remaining day hours. If breakfast is proper, then you get the appetite timely during lunch & dinner. For diabetic persons, the above chart gives an extensive menu. It includes a fiber-rich nutritious diet.
You can pick your favorite veggies or fish or meat of your choice provided they no longer interfere with your blood glucose levels. It is always good to avoid any type of processed food. For example cornflakes or cereal bars available in the market. They are never a safe option. Most importantly never skip breakfast as it is your first food of the day.
Just before lunch, it is advisable to eat some fruits or boiled veggies. You can also opt for fruit juices. This cools your body & prepares you for your lunch.
Lunch should include either brown rice or rotis made from millet flour/wheat flour. You can have curries with sardines, tuna or anchovies. Just make sure that you are eating the right quantity of food & not in excess. Eat according to your appetite.
Don’t eat too much if you are not hungry. Drinks like buttermilk can provide minerals, vitamins, & other nutrients to replenish your body. Chicken is a good source of protein. So include in your menu as a curry option with fewer spices & oil. You can also make non-vegetarian salads. Avoid all types of fried foods especially fish fry, fried meats, heavy oiled pickles. The best option is to rely on homemade foods.
You are not restricted from snacking. Here we have covered some of the snacks which are tasty & nutritious. The snacks you choose should always complement your body health. Snacks for diabetes are different from normal crisps & chips. You can have nuggets of your choice but oil-free, use pan-grilled ones for your body.
Oil-free pancakes made from whole grain flour with shredded chicken, veggies of your choice are tasty options. You can also make salads with sprouts & grounded nuts. It is healthier to drink herbal drinks such as cumin water, ginger tea rather than regular coffee or tea. Occasionally you can enjoy your coffee or tea.
During dinner, eat freshly prepared foods. You can include vegetables of your choice along with chicken or fish. Fish are a source of good fat for your body. It is healthy to consume a small piece of fish with your regular dosa or roti. You can consume drinks made from cooked fruits along with oats. Apple or guava can be cooked then blend to a pulp. The pulp is then added to the cooked oats. This is an excellent drink with rich flavor.
Before going to bed, avoid heavy foods or leftovers from your lunch /dinner. You can drink warm low-fat milk or amla water.
Diabetes diet chart contains a wide range of options to choose for your daily menu. You can always prefer to eat your favorite foods in a healthy as well as tasty way. Diet Changes are focused on maintaining your blood sugar levels & nutrient balance of the body. All these depend upon the severity of your disease condition. It is recommended to consult with your doctor for expert advice. This food options listed mainly redesigns traditional diabetic food practice. You can always make your own healthy choices. Live happily with diabetes by enjoying your favorite foods.
Healthful eating is a cornerstone of diabetes management. In fact, it is so important that your doctor will probably refer you to a registered dietitian (a health professional who is an expert in diet and nutrition) or a diabetes educator (a health professional who is certified to teach people with diabetes how to manage it). The dietitian or diabetes educator will develop a meal plan adapted to your specific needs that also takes into consideration your lifestyle and the kinds of foods you like to eat. He or she will probably also consider your ethnic and cultural background when developing your meal plan.
One of the most important things you will learn is when and how to eat the right kinds of carbohydrates, because carbohydrates have the biggest effect on blood sugar levels. Your meal plan will also focus on controlling calories to help you lose weight if you are overweight. For many people with type 2 diabetes, weight loss and increased physical activity are the most effective ways to bring their glucose down to a healthy level and keep it there.
Your Meal Plan
When you have type 2 diabetes, the type and amount of food you eat and when you eat each affects your blood sugar levels. Blood sugar levels go up after eating. You should try to eat about the same amount of food at about the same time each day to keep your blood glucose near normal levels. If you eat a big dinner one day and a small dinner the next, your blood glucose levels may fluctuate too much. The following general eating guidelines can help you keep your blood glucose at a healthy level:
• Eat about the same amount of food every day. • Consume your meals and snacks at about the same times each day. • Don’t skip meals (or snacks if they have been recommended). • If you take diabetes medication, take it at the same time every day. • Exercise the same amount at about the same time each day.
There is no single diet that is right for everyone. Your doctor and dietitian or diabetes educator will develop a meal plan that is right for you. Consistent timing of your meals and snacks may not be as important as it is for someone with type 1 diabetes who is taking insulin, but keeping blood sugar levels near normal is just as important.
Carbohydrates are especially important because they have the biggest influence on blood glucose. Eat about the same amount of carbohydraterich foods at about the same time each day. Starches (such as wholegrain bread, cereal, rice, and pasta), fruits, milk, and starchy vegetables such as corn and potatoes are all good sources of carbohydrates. Make sure your starches come from whole grains because they contain fiber and many other nutrients and are digested and absorbed by the body more slowly than refined starches, helping to keep blood glucose steady.
While carbohydrates are an important focus of your meal plan, protein and healthy fats are also important. Your dietitian or diabetes educator will carefully calculate the correct ratio of these nutrients. The typical recommendations are 45 to 65 percent of total calories from carbohydrates, 12 to 20 percent from protein, and less than 30 percent from fat (including healthy fats). Depending on your circumstances, your doctor may recommend slightly different percentages for you.
How much of each type of food you need depends on how many calories you need each day to lose weight or maintain a healthy weight
Avoid high-fat foods and sweets because they provide a lot of calories but few nutrients. To make sure your food servings are the right size, use measuring cups and spoons and a food scale. Keeping track of your calorie intake can help you keep your blood sugar at a steady level and can help you make adjustments for reaching weight goals.
To develop a meal plan that fits your needs, your dietitian or diabetes educator will ask you questions about your lifestyle and your personal food preferences. He or she can help you plan meals that include foods that are not only good for you but that are also familiar foods that you and your family like to eat. The biggest dangers for people with type 2 diabetes are cardiovascular (heart and blood vessel) problems, which can lead to heart attack or stroke.
Circulation problems also cause poor blood flow to the legs and feet. To prevent these problems, your dietitian or diabetes educator will teach you about hearthealthy eating that can help you reduce your risk for or avoid heart and blood vessel disease. Your meal plan will probably include the following recommendations:
Eat foods that are low in saturated fat and have no trans fats; no more than 7 to 10 percent of your total daily calorie intake should come from saturated fat. Buy prepared foods with less than 1 gram of saturated fat per serving.
Limit your intake of foods that are high in cholesterol, such as egg yolks. Consume no more than 300 milligrams of cholesterol a day, or 200 milligrams if you have heart disease.
Don’t eat too much salt; buy reducedsodium or “no salt added”
prepared foods. Look for prepared foods with less than 140 milligrams of sodium per serving or 5 percent of the “daily value” for sodium on the food label.
Consume 9 to 13 servings of fruits and vegetables each day; whole fruits and vegetables are more nutritious and less calorie-dense than juices and dried fruit.
Boost your fiber intake by eating whole grains, dried beans (legumes), fruits, and vegetables.
Limit added sugars to less than 25 percent of your total daily calories. These sugars, which are added to foods (such as pastries, candy, and other sweets) and beverages (such as soft drinks and fruit drinks) during production, usually provide few nutrients but lots of calories.
Carbohydrates Are Key
The goal of your meal plan is to keep your blood sugar level as close to normal as possible after and between meals. It is important to be aware of how much carbohydrate you are eating, because carbohydrates have the greatest effect on blood sugar levels. Careful carbohydrate planning to keep blood sugar balanced, combined with eating foods that are low in total, saturated, and trans fats, can help lower your heart disease risk and your risk of complications from diabetes.
Carbohydrates are supplied primarily by grains, starchy foods such corn and potatoes, fruit, and milk. Vegetables also have some carbohydrate content, but protein foods, oils, and fats contain very little carbohydrate. Always try to consume carbohydrates that are high in fiber because they are digested slowly and therefore tend to keep blood sugar levels more stable.
How much carbohydrate should you eat? The amount needed varies from person to person. Also important is the distribution of your carbohydrate intake throughout the day in both meals and snacks. Your doctor, dietitian, or diabetes educator will decide how much carbohydrate you should have at each meal or snack depending on your weight and height, activity level, age, and any medications you are taking. The results of tests for blood sugar and cholesterol and triglycerides will also influence your daily carbohydrate count recommendation.
To keep good control of your blood sugar levels, you will have to learn how to be consistent in the type, amount, and timing of the carbohydrates you eat throughout the day and from day to day. The two methods that people with diabetes use to keep track of their daily intake of carbohydrates and other nutrients are dietary exchanges and carbohydrate counting (see page 114).
Fiber and Blood Sugar Control
You should definitely consume a lot more highfiber foods. Fiber is especially beneficial for people with type 2 diabetes because it can help keep blood glucose levels steady. There are two types of fiber in the food you eat: water soluble and water insoluble. Neither type of fiber is digestible, but they both play an important role in your diet. Of the two types, soluble fiber has the strongest effect on blood sugar. Foods rich in soluble fiber are digested gradually, slowing down the absorption of glucose into the blood. The result is smaller increases in blood sugar after eating.
Soluble fiber has another possible health benefit: reducing your risk of heart disease. It lowers total blood cholesterol as well as harmful LDL cholesterol by absorbing cholesterol from the bloodstream and excreting it as waste. Soluble fiber may also reduce the amount of cholesterol your liver produces.
Foods that contain high amounts of soluble fiber include grains such as oat bran, oatmeal, barley, and rye; fruits such as blackberries, oranges, apples, and pears; beans and legumes (including kidney beans, black-eyed peas, lentils, split peas, and soybeans); flaxseed; and psyllium (a grass found in some cereal products and breads, some dietary supplements, and some over-the-counter stool softeners and laxatives).
Doctors recommend that most people-including those without diabetes-get 20 to 40 grams of fiber every day. Up to age 50, the recommendation is up to 40 grams a day for men and 25 grams a day for women. After age 50, men are advised to consume 30 grams and women 20 grams daily (because people usually eat less as they get older). Children should have a daily fiber intake equal to their age plus 5 grams per day; for example, an 8-year-old child should eat 8 plus 5 grams, or 13 grams.
These figures may seem daunting, but you’ll find that it’s not so difficult if you add fiber to your diet gradually. Start by buying some highfiber breakfast cereals that contain whole grains or flaxseed. Prepare more fiber-rich dishes such as bean soups, stews, and casseroles. Toss some chickpeas or other beans into your salads. For a side dish, serve black-eyed peas instead of a starch such as potatoes or rice. And, of course, eat lots of fruits and vegetables.
The same foods that contain soluble fiber also supply insoluble fiber in varying amounts. Insoluble fiber increases stool bulk, speeds up the time it takes stool to travel through the intestines, and improves bowel regularity. At the same time, fiber may also reduce your risk of colon cancer, hemorrhoids, and digestive disorders.
You should be aware, however, that dietary fiber can influence the effect of some common medications. For example, a high fiber intake can lower the body’s absorption of cholesterol reducing medications called HMG-CoA reductase inhibitors, the heart medication digoxin, and lithium (prescribed for bipolar disorder). If you take any of these prescription medications, talk to your doctor before increasing your fiber intake.
The dietary exchange system was developed by the American Diabetes Association and the American Dietetic Association to help people with diabetes plan their meals to gain better control over their blood glucose levels. The system divides food into three main groups: carbohydrates, meat and meat substitutes, and fats. Each group contains a subgroup of foods that are similar in calorie, carbohydrate, protein, and fat content to make the same foods in a list virtually interchangeable. For example, under carbohydrates, you’ll find that one fruit exchange supplies 15 grams of carbohydrates and about 60 calories. Fruits corresponding to one fruit exchange include 1 cup of blueberries, 1 small apple, or 1 medium peach. Under the meat exchanges category, one very lean meat exchange equals 7 grams of protein, 0 to 3 grams of fat, and 35 calories. For the very lean meat exchange, you can choose 1 ounce of chicken or turkey white meat with no skin, 1 cup of low-fat cottage cheese, or 2 egg whites.
A dietitian or diabetes educator develops a meal plan that contains a certain number of exchanges for each day depending on a person’s weight, height, age, medical history, and whether weight loss is part of the plan. Forty-five to 65 percent of total calorie intake each day should come from carbohydrates, your body’s main source of fuel.
Following is a chart showing the dietary exchanges that you can use to help you follow your meal plan and manage your diabetes. As you can see, choosing fat-free milk or very lean poultry instead of whole-fat milk and beef or pork cuts a lot of calories that you can save up for another meal or apply toward your weight-loss plan.
An alternative to the food exchanges method for managing food intake to regulate blood sugar is known as carbohydrate counting, which computes the grams of carbohydrates you consume throughout the day. The logic behind carb counting is that all carbohydrates-whether they’re nutritious foods such as whole grains and fruit or nonnutritious foods such as sugary soft drinks and candy-have a similar effect on blood sugar levels. For this reason, the total amount of carbohydrates is the most important factor, not the particular food.
With carb counting, you don’t have to figure out how each food corresponds to the traditional exchange meal plan; you just need to know how much carbohydrate it contains. Purchase a good pocket reference book or pamphlet that shows how many carbohydrates are in a serving of fresh or unpackaged foods such as produce. Using a food scale and measuring cups and spoons to measure food servings can help you learn to eyeball serving sizes (see page 119).
Counting carbohydrates can help make your carbohydrate intake more precise, leading to greater control of your blood glucose.
Counting the grams of carbohydrates you need each day makes it easy to plan meals because all you have to do is look at the nutrition label on a packaged food or the nutrient analysis box on a recipe to see how many grams of carbohydrates it contains. (Watch serving sizes so you don’t inadvertently consume more than one serving and miscalculate your carb count.) To simplify the task even more, many people count the carbohydrate content of one serving of starch, fruit, or milk as 15 grams.
Three servings of nonstarchy vegetables are also counted as 15 grams, and you don’t need to count one or two servings of nonstarchy vegetablesthey’re considered free carbs. Each meal or snack should supply a certain number of carbohydrate grams, according to your meal plan. Let’s say your meal-plan breakfast is supposed to have four servings of carbohydrates, which translates into 60 total grams of carbohydrates for that meal. Looking at your box of shredded wheat, you see that one serving contains 30 grams of carbohydrates (make sure you don’t exceed one serving).
One cup of milk adds another 15 grams, bringing your carb count to 45 grams. A small apple or pear adds another 15 grams, for a total of 60 grams. If you also eat a 2-ounce serving of cheese at breakfast, it will not add to your carbohydrate count because cheese contains little carbohydrate.
Another school of thought says that all carbohydrates are not created equal and that some that break down quickly in the intestine raise blood sugar too fast.
This ranking of carbohydrates is called the glycemic index, a system that rates carbohydrate foods by their effects on blood sugar. Carbohydrates that break down rapidly in the bloodstream have a high glycemic index; those that break down more slowly have a lower glycemic index. Eating lower-glycemic-index foods can result in a smaller rise in blood sugar after meals, the theory goes.
The following are examples of foods that are high on the glycemic index and, therefore, are thought to raise blood sugar levels quickly: • White rice
Pastas made from white flour
Examples of low-glycemic-index foods include:
Wholegrain breads and cereals
Oatmeal (not instant)
Cooked dried beans, peas, and lentils
Many doctors don’t consider the glycemic index an essential tool for helping people regulate their blood sugar because the body’s response to eating is much more complicated than the glycemic index suggests. For example, different people digest food at different rates, so a given food can make one person’s blood sugar level go up faster than that of another person. Also, your body’s blood sugar response to eating a food depends on such factors as the type of food, how much you consumed, how it was cooked or processed, and whether you ate fat or protein with it. Age and activity level also influence how a certain food can affect blood sugar.
Dietary Guidelines for Americans
Much chronic illness in the United States, including type 2 diabetes, is linked to a poor diet and a sedentary lifestyle. The Dietary Guidelines for Americans, published jointly by the US Department of Health and Human Services and the US Department of Agriculture, are designed to provide common-sense recommendations to promote good health and reduce the risk of disease through a balanced, varied diet and regular physical activity.
A basic premise of the Dietary Guidelines is that nutrients should be consumed primarily through food. Healthful foods contain a variety of nutrients that have beneficial effects on health. Fortified foods and dietary supplements may be useful in providing nutrients that might otherwise be consumed in insufficient amounts, but dietary supplements can never replace a healthy diet.
The Dietary Guidelines advise taking action to improve your health by following these nine recommendations:
Get adequate nutrients within your calorie needs. Choose a variety of high-nutrient foods and beverages. Limit your intake of foods containing saturated and trans fats, cholesterol, added sugar, salt, and alcohol.
Manage your weight. To keep your weight within a healthy range, don’t regularly consume more calories than you expend each day. To prevent gradual weight gain as you age, increase your level of physical activity.
Get 30 to 90 minutes of physical activity each day. Perform 30 minutes of exercise to lower your risk of chronic disease, 60 minutes to prevent weight gain in adulthood, and 90 minutes to lose weight.
Include aerobic exercise to strengthen your heart, stretching exercises to increase flexibility, and resistance exercises for muscle strength.
Boost your intake of certain food groups. Each day, consume the equivalent of 2 cups of fruit and 2’/2 cups of vegetables for a 2,000calorie diet. Include plant foods from the dark green, orange, starch, and legume groups each week. At least half of your grain foods should come from whole grains. Consume 3 cups of fat-free or low-fat milk or other dairy products a day.
Know your fats.
Maintain your saturated fat intake below 10 percent of total calories, and consume less than 300 mg of cholesterol each day. Keep trans fat consumption as low as possible.
Your total fat intake should range between 20 and 35 percent of calories, with most fats coming from the polyunsaturated and monounsaturated varieties.
Select lean meats and poultry and fat-free dairy products.
Be smart about carbohydrates. Boost your intake of fiber from whole grains, fruits, and vegetables. Don’t add sugar to foods and beverages. Consume sugar-containing foods and beverages infrequently.
Restrict sodium intake and get sufficient potassium. Limit your intake of salt to 1 teaspoon (2,300 mg) per day; 1,500 mg if you are middle aged or older, have high blood pressure, or are African American. Increase your consumption of potassium-rich fruits and vegetables (such as bananas, oranges, greens, peas, and tomatoes).
Drink alcohol in moderation, if at all. Limit alcohol consumption to two drinks a day for men and one drink a day for women. Don’t drink alcohol at all if you are alcoholic, pregnant, trying to become pregnant, breastfeeding, or a minor, or if you take medications that can interact with alcohol or you have certain medical conditions, such as liver disease.
Prepare and store food safely.
Wash your hands before and after preparing food. Wash all fruits and vegetables before preparing.
Keep raw foods separate from other foods while shopping for, preparing, or storing them.
Cook food thoroughly to kill dangerous microorganisms.
Avoid unpasteurized milk and juices; raw eggs; undercooked meat, poultry, fish, and shellfish; and raw sprouts.
Special Recommendations for Older Adults
Because older adults tend to eat less than younger people, many do not get sufficient amounts of some key vitamins, especially vitamin D (which maintains bone strength) and vitamin B12 (which maintains nerve function and oxygencarrying red blood cells). Some signs of vitamin 1312 deficiency include fatigue, weakness, loss of appetite, and weight loss, and neurological changes such as numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, and poor memory. To prevent these problems and maintain bone strength, which tends to decrease with age, the FDA recommends that older people do the following:
Consume extra vitamin D from fortified foods (such as milk) or supplements.
Get enough vitamin B12 from fortified foods (such as breakfast cereals) or supplements.
Get regular exercise to reduce the decline in function that can come with age.
Special Recommendations for Pregnant Women
Pregnancy puts extra nutritional demands on a woman because her body is providing nutrients for the developing fetus. The following recommendations can help you stay healthy during your pregnancy and help ensure that your baby is born healthy:
Consume enough folic acid (a B vitamin) to prevent birth defects.
Get 30 minutes of moderate physical activity but avoid activities with a high risk for falls or abdominal injury.
Make sure you gain enough weight, as recommended by your doctor.
Special Recommendations for Children
Because lifestyle factors contribute to common chronic disorders, including type 2 diabetes and heart disease, the FDA is recommending that parents help children adopt healthy habits with the following recommendations. The focus is on helping children avoid becoming overweight, the most important step in preventing type 2 diabetes.
Get at least 1 hour of physical activity every day.
Avoid weight-loss diets (unless recommended by a doctor).
Instead, increase physical activity and limit highcalorie foods.
Don’t limit fat consumption until 2 years of age. Keep fat consumption between 30 and 35 percent for children between ages 2 and 3.
Give children ages 2 to 8 two cups per day of fat-free milk or dairy products; children over the age of 9 years should consume 3 cups.
Because carbohydrates, both simple and complex, have the biggest influence on blood sugar levels, it is important to keep track of the grams of carbohydrates you eat each day. But the type of carbohydrate you eat matters for a different reason. You should try to eat primarily nutrient-dense (“lowglycemic”) carbohydrates such as whole grains, fruits, vegetables, and fat-free dairy products. Limit refined and processed (“high-glycemic”) carbohydratecontaining foods such as white bread, white rice, pasta made with white flour, and cookies and other sweets primarily because they pack a lot of calories but provide few other nutrients.
How Many Calories Do You Need?
It may be hard to figure out exactly how much you need to eat each day to maintain a healthy weight or to lose weight. The number of calories you need each day depends on your gender, your body frame, how much you weigh, and how physically active you are. Your doctor, dietitian, or diabetes educator will tell you how many calories you need to consume each day, but as a general rule the following guidelines can be helpful.
Controlling Portion Sizes
Weighing and measuring foods with a food scale, measuring cups, and measuring spoons will help you eat just the right amount at each meal. The following tips can teach you how to eyeball serving sizes once you become familiar with a typical meal-plan serving:
Measure a serving of cooked pasta or rice or dry cereal into a bowl or plate. The next time you eat the same food, use the same bowl or plate and fill it to the same level.
Measure one serving of milk into a glass and see how high it fills the glass. Always drink milk out of the same size glass, filled to the same level.
One 3-ounce serving of meat or other protein is about the size of a deck of cards.
One ounce of meat or cheese is equivalent to the size of your thumb.
One teaspoon is about the size of the tip of your thumb.
One serving of starch is 1 slice of bread, 1 small potato, ‘/2 cup cooked breakfast cereal or 3/4 cup dry cereal, or 1 small (6-inch) tortilla.
The DASH Eating Plan
Developed by scientists from the National Heart, Lung, and Blood Institute, the Dietary Approaches to Stop Hypertension (DASH) eating plan is a sensible and proven way to lower blood pressure. Yes, you can actually reduce your blood pressure by following this diet, which is low in total fat, saturated fat, trans fats, and cholesterol; low in salt; and rich in fruits, vegetables, and fat-free dairy products.
At first, doctors could see that the DASH eating plan worked, but they did not understand how. Then researchers found that the diet appears to have the same effect on the body as diuretic medications (water pills) that help remove excess water the body retains. Diuretics are routinely prescribed for treating high blood pressure. Because sodium (salt) in foods tends to make the body retain water, the lowsodium component of the DASH diet may be a key factor in lowering blood pressure.
Blood pressure reductions often begin to appear two weeks after starting the DASH eating plan. Even people with normal blood pressure can reduce their blood pressure further under the plan.
The DASH diet is based on a 2,000calorie-a-day eating plan, so it is not strictly a weight-loss diet. But to reduce your calorie intake you can easily substitute lower-calorie foods for some that are recommended on the DASH diet.
This tactic, combined with a boost in your physical activity, can be enough to help you shed some of those unwanted pounds over time. For example, eating a medium apple instead of four shortbread cookies for dessert will augment your fruit intake while significantly reducing your calorie intake. The chart below shows the daily recommendations for a typical 2,000calorie DASH diet plan.
Adjust your servings per day according to your calorie intake.
The DASH diet provides evidence for the strong influence that dietary sodium can have on blood pressure. Most of the salt in your diet comes not from the salt shaker but from the sodium that food manufacturers add during processing. Most packaged and processed foods are laden with sodium. One cup of packaged rice pilaf or macaroni and cheese, for example, can contain about 600 milligrams of sodium, which is 25 percent of the 2,300-milligram recommended daily allowance. One tablespoon of reducedsodium soy sauce contains about 550 milligrams of sodium, or 23 percent of the daily allowance, while the same amount of regular soy sauce with twice the amount of sodium (1,100 milligrams) provides 46 percent of the daily sodium allowance.
Following are some processed foods that contain high amounts of sodium: • Canned vegetables
Frozen vegetables with sauce
Soy sauce and other condiments, such as ketchup and mustard • Processed cheese
Canned beans (rinsing the beans removes a lot of the salt) • Canned soups and broths
Ham and other smoked meats
Bologna and other sandwich meats
Some breakfast cereals
Reading Food Labels: A Healthy Habit
Reading food labels can help you choose foods that are better for you.
Labels on packaged food contain a section titled “Nutrition Facts,” which lists important information, such as:
Fat and cholesterol content
Sodium (salt) content
Total carbohydrate content and the amounts of fiber and sugar • Protein content
Some vitamins and minerals
The serving size and the number of servings in the package are the keys to the nutrient breakdown for that food. The size of the serving determines the number of calories and the content of all the other nutrients on the label. In other words, if the label says a food has 12 grams of total fat, it means 12 grams in one serving. If the package contains three servings and you consume them all in one sitting, you will have eaten 3 x 12 grams, or 36 grams of fat.
It’s especially important to check the fat, cholesterol, sugar, and sodium content. These are the nutrients that people often consume in excess. Make sure that foods you are thinking about buying contain minimal amounts of these nutrients. If the label says that the food contains trans fats, don’t buy it. Trans fats have been found to be the most harmful kind of dietary fat.
Now look at the fiber (which is part of the “total carbohydrate” count) and vitamin and mineral contents. These are nutrients you need to eat more of. On the right side of the label, you will see a column called “% Daily Value.” This column tells you whether a food is high or low in a particular nutrient so you can tell which nutrients contribute a lot or a little to your daily recommended allowance. For example, if you look at the label on a carton of milk, you will see that one serving supplies 30 percent of your daily recommended intake of calcium. Keep in mind that the percent daily values are based on recommendations for a 2,000calorie diet, so if your calorie allotment is higher or lower, you will need to adjust the percentage the given nutrient represents in your diet. For more about how to read food labels, see page 66.
Instead of always relying on convenience foods, buy fresh foods whenever you can, or buy reducedsodium or “no salt added” canned and processed foods.
Cook foods without adding salt. Instead, use herbs and spices to add flavor to the dishes you serve. You can find out exactly how much salt is contained in packaged foods by learning to read food labels. Look for foods with less than 140 milligrams per serving, or 5 percent of the “daily value” for sodium.
When it comes to diabetes management, reducing sugar intake is definitely the priority for every diabetic person. Diabetes requires life-long medication along with a rightful diet for strict monitoring of blood sugar levels.
Ever wondered what factors led to such a broad prevalence of this disease. The cause lie hidden in our own lifestyle – the food we eat, the habits we inculcate, the measures we take, and so on. Our diet contains the majority of carbohydrates with much low quantities of proteins and fibers. Now, this is something that tremendously favors diabetes-related crisis to occur.
India is the largest producer as well as consumer of rice all over the world. Our staple diet, that is, rice is itself higher in terms of glycemic index then how we can be so ignoring towards our blood glucose levels.
Each and every food comes with its own nutritional properties. Some of the properties fairly favor diabetic health while others might deteriorate it. For instance, a particular food may come loaded with abundant health benefits for various ailments but still can be unfit for diabetes.
Amidst many confusion that occurs regarding the preference of perfect food choice for diabetes, one such arises with Jaggery too. Is Jaggery good for diabetes? Why or why not? Is it as bad as table sugar or somewhere more worthwhile than it?
The queries are many but the answers can be unveiled by analyzing the nutritional profile of Jaggery. This article is all about making you familiar with the exact health impacts of Jaggery, also speculating its role during diabetes.
Nutritional composition of Jaggery
To conclude the health benefits of any food, we need to emphasize its nutritional data. Apart from carbohydrates, Jaggery is also loaded with multiple minerals crucial for several body functions. Some amount of vitamins are also present, particularly vitamin B6 and folates.
Below is the synopsis of nutritional evaluation of jaggery per 10 gram;
Calories – 38g
Carbohydrates – 9.8g
Proteins – 0.01g
Water – 0.4g
Niacin – 0.011g
Vitamin B6 – 0.004mg
Folates – 0.1mg
Calcium – 8mg
Iron – 0.3mg
Magnesium – 16 mg
Potassium – 13mg
Sodium – 3mg
Manganese – 0.01mg
Selenium – 0.12mcg
After the thorough analysis of nutritional information, researchers have listed some prominent efficacies of jaggery for better health.
How Is Jaggery Produced
Before pondering over the health-related influences of jaggery, we must get an insight into the process of jaggery production.
Jaggery is most commonly made from sugarcane sap. India is the largest producer of Jaggery in the world accounting for 70% of the total production across the globe. There are four basic steps involved in the manufacture of jaggery from sugarcane in large-scale factories;
1. Extraction –
Firstly, sugarcane is crushed between the rollers of the machine to obtain a substantial amount of juice.
2. Clarification –
Next, this freshly extracted juice is allowed to stand in large shallow vessels so that sediments are settled at the bottom leaving behind the clear liquid which is further filtered to get more clear and purified juice.
3. Concentration –
The clear juice is now placed in massive containers with a flat base. The juice is boiled for a couple of hours with constant stirring. This allows impurities to skim off leaving the yellow thickened mass in the containers.
4. Final –
finally, thickened mass or paste is transported to huge molds in which it is allowed to be cooled till it gets hardened forming a dark brown solid which is supplied to markets worldwide. The final product can be light brown sometimes pertaining to the quality of juice or a variety of harvested sugarcane.
Date palm jaggery
Jaggery made from date palm is also equally effective and sweet as the one made from sugarcane. For this, a freshly concentrated sap is tossed from a date palm tree in the early morning hours. This tree sap is laden with many health enriching vitamins and minerals.
How Is Jaggery better than Sugar
Even though the production of jaggery is subjected to intense boiling for a quite long time, yet it is enfolded with numerous minerals and some vitamins yielding countless benefits for health.
The residual molasses left in those large containers are poured into molds while the remaining sugar is further processed, crushed, ground into finer particles and crystallized to get a finishing spec. Certain other chemicals are added to make it more edible.
It is due to this further processing which sugar is made to go through, it loses all the healthy characteristics and does no good to the body except for providing lots of calories.
Jaggery As A Nourishing Wholesome Food
Jaggery, commonly called ‘gur’ in the Hindi language is a traditional sweetener and food supplement in Asian countries. From heartwarming gur ki roti to delightful gur halwa, every delicacy made with this nutritious Jaggery is just mouth-watering.
How can we forget famous Til Laddoo made in Indian households during the Lohri festival specifically in Punjab and Uttar Pradesh. ‘Til’ here refers to sesame seeds which when mixed with dry fruits and jaggery make a tongue melting recipe one would crave for, restlessly to eat. Nevertheless, jaggery or ‘gur’ can be eaten raw as such.
Our ancestors knew the unparalleled benefits of eating jaggery during winters for long times. It aids in keeping the body warm. For the same reason, many people prefer adding jaggery in place of sugar while making tea during winters to save themselves from the strikes of chilling cold weather.
Health Benefits Of Jaggery
This wonderful naturally made sweetener offers multifarious health privileges. Despite undergoing through the boiling process for long hours, it tends to retain all the essential nutrients to a pretty appreciable extent.
Antioxidants present in it detoxifies the liver and boost up the immunity. Blood purification is another extended perk we receive. Being rich in iron, it enhances hemoglobin levels of our blood, thereby preventing anemia and other such diseases linked with iron deficiency.
It is the best natural medicine for winters to curb the problem of flu and cold. Zinc and Selenium help the body to fight infections. Surprisingly, jaggery is known to control body weight due to an apparent amount of potassium which is responsible for maintaining the electrolytic balance of the body and also reduces water retention in body cells.
It is a good source of energy for people who had recently recovered from a disease or encountered an accident. Properties like prevention of fatigue, weakness, and pain as well as increased metabolic efficiency are also exhibited.
Women must consume it during periods as it significantly reduces pain and menstrual cramps. In the case of irregular bowel movement, the condition termed as constipation, jaggery consumption is recommended. It leads to the activation of certain necessary digestive enzymes and being diuretic, it assists the regulation of water levels in the body.
It further aids digestion and relieves oxidative stress. Ayurvedic has unleashed and applied the intricate potential of Jaggery in the treatment of lung infections, sores, and bad throat, asthma, and migraines. It is also a good choice for people having high blood pressure as both key minerals – sodium and potassium, which influence blood pressure to enormous range are found in jaggery.
Some Disadvantages Of Eating Jaggery
Everything had two sides – a positive one and a negative one. Similarly, jaggery also brings undesired results when consumed excessively or under inappropriate health conditions. Eating a lot of jaggery is linked to weight gain and obesity.
This is contrary to the former fact that jaggery can result in weight loss. If taken in a considerable amount, it helps to keep the body weight under check. But as we know, going beyond the limits is always disastrous. The outcomes can be another way also.
Obviously, jaggery is mainly carbohydrate and contains plentiful calories which may lead to weight gain. In summers, eating jaggery can result in unusual nasal bleeding. This is probably due to the extreme heat generated in the body.
People with rheumatoid arthritis should strictly avoid taking jaggery in any form. It increases swelling even more under such conditions. Jaggery is completely the worst food to eat in case of ulcerative colitis. This disease affects bowel movement and causes infection of the digestive tract.
The large intestine is badly affected, particularly, colon and rectum. Jaggery consumption during this time can invoke the risk of developing colon cancer. The reasons for this are not so apparent.
Is Jaggery A Good Choice For Diabetes
There is a common misconception among diabetic people that jaggery can be safely replaced with table sugar. However, this is completely a wrong assertion. In spite of the fact that jaggery is more nutritious than sugar, it still fails to become a healthy choice for diabetes. The reason being that jaggery is also a food with a high glycemic index, having the same amount of carbohydrates as that of table sugar.
The jaggery contains about 65-75% sucrose and affects the physiological functions of the body in the same way as table sugar does. Continuous involvement of jaggery in a diet for a prolonged time can increase the risk of acquiring type 2 diabetes. Even jaggery is rapidly absorbed and released into the bloodstream causing blood sugar spikes.
Therefore, jaggery is strongly prohibited to induce in your diabetic diet. You can definitely use jaggery as a sugar substitute if you are not suffering from diabetes or you are not at the risk of developing diabetes. But in case of ongoing diabetes, it is no less than a toxin. All other health benefits will fade way in front of those elevated blood sugar levels.
Some Safe Alternatives For Table Sugar
Don’t worry if you are diabetic and often have a craving for tasting sweet dishes. There are some reliable sweeteners that you can securely add to your meals.
Raw Organic Honey
Organic honey is indeed a very good sugar substitute for diabetes as it is nurtured with goodness of iron, zinc, potassium, calcium, vitamins along with fewer calories. All this makes it desirable for the consumption by diabetic people.
You can satiate your craving by turning in to coconut sugar instead of table sugar. This has a low glycemic index and contains powerful antioxidants as a bonus benefit.
It is a common household spice found in almost every kitchen of India. It time to unlock its true latency and fight diabetes in a healthy way. Cinnamon can apparently bring down blood sugar levels and ensure long term control over the same.
Natural sweetening agents
Natural sweeteners like Stevia are really a blessing for diabetic people. Extracted from the plant, Stevia rebaudiana, this sweetening agent is 30 times sweeter than sugar but with no carbohydrates and zero calories. Besides, it regulates blood pressure and exemplifies anti-inflammatory effects on the body.
Artificial sweetening agents
Although, natural sweeteners are mostly given the first preference some safe widely renowned artificial sweeteners are also available at stores worldwide. Among the most popular ones is sucralose, which is 600 times sweeter than sugar but extremely low in calories.
This is marketed under the name of Splenda. Another widely known product is Sugar Twin which is nothing but saccharin. This too contains zero calories and is 500 times sweeter than common sugar.
One of the most effective and nourishing solution to eradicate the deprivation of sugar in your life is by eating more of diabetes-friendly fruits. Nothing can be more refreshing and energizing than fresh fruits. Apples and strawberries are perfect choices for diabetes. You can also eat up to two servings of mangoes a day. Eating mangoes in higher quantities can prove risky.
As we have seen, jaggery is a boon for the treatment of a wide array of diseases but this doesn’t mean that it cannot be a bain. It is entirely wrong to assume that jaggery can be a good substitute for sugar during diabetes.
There is no positive influence of jaggery over blood sugar levels. Their effects will be resembling those of table sugar. Rather, you must opt for natural sweeteners or if affordable, then artificial sweeteners can also work well. Moreover, jaggery does have some side effects too like any other substance.
It is better than before switching on to anything new, you must either consult a doctor or must take the help of authentic books and guides. In the case of confusion, never leap without having a second thought as most of the perceptions of yours can probably be just a myth.
If you are incapable of consulting a doctor at a moment or do not have any good book with you, always prefer keeping top-rated Android apps that contain appropriate diet charts for diabetes with proper and reliable information.
These are handy to keep and convenient to use. These applications designed specifically for you people can save you from unnecessary hassles by giving you accurate knowledge of particular food at the right time. When you will have the correct knowledge of the facts which will be exact and not just the busted myths, you will definitely able to get a good hold over the disease.
Not to forget, knowledge is power. The power is with you, utilize it at its best and you will be doing pretty fine at building up a successful diabetes management strategy.
Diseases are the bi-product of our lifestyle changes. There is an alarming sign that we see a lot of Diabetic patients around us, likewise other disease conditions also. Talking about diabetes, we cannot exclude the term, Glycemic Index.
In simple words, the Glycemic index can be explained as the measurement of glucose release after the intake of carbohydrate-containing food. In other words, it is a carbohydrate ranking based on its impact on blood glucose levels. This is necessary to determine the type of food taken on a daily basis.
The GI helps the health consultants, doctors, nutritionists to design a specialized menu for persons with diabetes or other specific illnesses. This allows them to include the necessary nutrients & also limiting disease-causing dietary factors.
As flours form the basic ingredients of breakfasts like pancakes, different breads, cakes, wraps, pizza & what not?
GI is a very efficient tool in understanding the safe intake of our favorite foods. In India, the southern part is more known to use rice flour & white flour-based or Maida recipes. This includes white rice flour or brown rice flour. Most of the traditional or authentic foods are flour-based like chapatti, rotis, naan, etc.
What about the rest of the world population? Pasta, noodles, spaghetti etc are members of the same flour family. In different parts of the world, people rely mostly on flour-based staple foods. For this reason, it is relevant to estimate the GI of food items more on a preventive basis. More & more studies are done as the food culture is changing day by day. People are interested in exploring the variety of foods, unlike olden days.
The food chains are also creating a great market for rising demands & to attract more & more customers. Health is always compromised for pleasure.
According to the Glycemic Index Foundation, there are roughly three classes:
For a full day diet, the glycemic indices are as follows;
Above 60 onwards, it is high. Range value of 46-59 is medium & last but not least, below 45 is low. According to other experts, 70-100, it’s categorized under high GI, 1-55 as low, 56-69 as middle range.
This makes the topic of discussion more clear. Let’s discuss some of the commonest flours. It is very important to know the uses of the flour when analyzing the glycemic index. The flour when undergone processing or when transformed into various food items, the glycemic indices also varies. So we have to be more aware of the processing or the end food product that finally goes to our stomach.
The ground soya beans are a rich source of plant protein. It also contains dietary fiber, minerals as well as vitamins. This flour is used to thicken curries, & in baking to a wide extend. So many delicious dishes are prepared from the same. The Glycemic index is around 25 which falls in the low category, but there are possibilities for raising sugar levels.
This greatly depends upon the product we make out of the flour. This is very important for female health also. Soya is found to have phytoestrogens, which has cardiac protective properties. Usually for women, after menopause, it’s a good choice to include in their diet. As per the South African glycemic index foundation, the GI of soy flour is <20 for the I cup unit. The total carbohydrate is 16 grams. The net content is 10grams, this is for a half cup flour.
Common flour we use daily. This is an abundant source of protein & plant fiber. The consistency itself defines the nutrient contents. It forms the main ingredient in snacks. Pizza crusts, nuggets or pakodas taste rich if made using chickpea flour. The flour is used in sauces & soups to thicken.
The glycemic index is around 44. As per SA GI Foundation, GI for 1 cup unit is <40 precisely. The total carbohydrate content is 34.1grams. The net content is 30.1grams for a half cup flour
Whole wheat flour–
It contains GI around 69, medium value. This contains fiber. It’s the main ingredient in cookies, pastries exclusively for diabetic persons.
It’s also the best substitute when making bread or rotis of any kind. This can be used as per your choice when planning your menu. It can give whole grain to your body, total carbohydrate is 54grams, and net content is 44grams for a half cup.
It contains whole grain with a lot of protein & fiber content. The GI is relatively very high up to 85. It is white & used widely in baking muffins, cupcakes. It also contains a good amount of vitamins & minerals. It is always healthy to substitute some portion of whole wheat flour with all-purpose flour during baking or making Rotis.
White rice flour–
This flour is a common ingredient in South Indian cuisines. The breakfast menu mostly comprises of rice flour dishes. The GI is around 72, which is high. It contains carbohydrates mainly. Most commonly dosas or pancakes are the main recipes. There are also steamed rice cakes made with this flour. The GI for 1 cup unit is<40. The total carbohydrate is 63.3grams, net content being 62grams for a half cup.
Tapioca or cassava flour-
This is mainly used for thickening sauces & gravies. It’s also widely used as a coating in fried snacks because of its crunchiness. In South American cuisine, it’s used in preparing juices to enhance thick rich consistency.
The GI is around 67- in mid-range to high. It is used in baking to enhance softness. The total carbohydrate content is 56.4grams; net content is 54.2 grams for half cup flour. This can be a healthy choice when making steam cakes instead of using rice flour. We can make our favorite drinks by adding fresh fruits. Puddings are also another delicacy.
Brown rice flour–
It contains vitamins & minerals. The GI is in range of 62, middle range. For 1 cup unit contains GI <40. The total carbohydrate content is 60.4grams; net carbohydrate content is 56.8grams for half cup flour.
The golden brown color of the flour can be utilized effectively if used as baking flour for cupcakes along with the common flours. It contains an abundant amount of B vitamins & minerals. Rice cakes can be made by mixing more brown flour with less white flour. It gives a healthy & rich flavor.
Jowar or Sorghum flour–
The Glycemic index of Jowar is scientifically calculated as 62 for the whole sorghum floor & 64 for pearled sorghum. The burgundy sorghum flour is found to have GI – 66, & Whole grain White sorghum flour is found to have GI to a range of 70. It is free of gluten & contains large amounts of protein & fiber. This is used in baking in preparing crusts for pies, cakes, bread, etc.
Ragi /finger millet flour–
This is commonly known by the name millet flour. For 1 cup unit, the GI is <40. It is a powerhouse of vitamins & minerals with fiber. While other millets such as foxtail, little, finger & pearl fall in the range of 54- 68. It falls in the mid to high range.
Ragi flour when transformed or processed into different foods can elevate blood sugar. So it has to be taken with caution.
Factors affecting GI
The biological constitution of the person is a major factor. Every person’s biological responses differ to same foods. The consumption rate is another important parameter. The amount of food consumed at a particular time varies. The composition of nutrients in the food. The processing has undergone also has a great impact on GI. The glycemic index is directly related to the net carbohydrate content & fiber content. Higher carb- low fiber-high GI.
Can you believe this?
Now let’s see something very interesting. GI value Zero is something that we look forward. Introducing some flours with GI, zero. They are Flaxseed, Walnut flour, and Almond flour
Flours like walnut & almond flour are high in plant fiber & recommended when you initiate a meal menu for weight management or diabetes. These can be used in baking, pancakes, or in salads to add crunchiness without fear. They have good lipids or fats. They are expensive though.
Flaxseed flour is a reservoir of good fat. They enhance the beauty in a person by strengthening nails, complexion to the skin enhances hair growth too.
These are made by crushing oats in a blender. Its mainly used in cookies, oats dosa, pancakes, oat nuggets with veggies, or minced (ground) meat. Normally it’s taken in a grain form as a drink or as porridge.
But you can also make these delicious items with oat flour. Substituting oat flour is yet another choice for baking making it double crunchy. It has a safe GI of 44 with total carb- 34grams & net carb-30grams- half cup. It is highly recommended flour as a meal planner & also for the disease-specific menu.
It has become common nowadays, due to the availability in local stores & markets. It has a low GI of 51 with total carb being 38grams& net carb 28grams. Researches prove that it is ideal for diabetes.
Once in a while try coconut flour for some amazing recipes, you won’t regret it. The flavor is so unique as well as delicious. Unlike other flours, it possesses a good aroma & economical also. Don’t forget to add to your healthy menu from today!
This is the fine ground corn with bran & endosperms, containing good fiber in flours. They contain GI 70; can be categorized under the middle range, closer to higher. A lot of healthy recipes are made by adding other ingredients.
In Latin American countries, they make snacks out of it. They are steamed to make delicious cakes wrapped in corn leaves known as humitas flavored with raisins & nuts. They blend corn & make a batter to make healthy pancakes also. Sometimes they stuff vegetables or meat within the steamed cakes. These are unique delicacies that we can try out & treat others.
Barley whole grain is a common cereal. Flour is made by grinding the grain. The GI lies between 53-66- middle range. It contains 55grams total carb & 48grams net carb. This can be used as base flour for making rolls, cakes, and sheets.
This also can be an alternative to the common flours we use today for baking our favorite foods. This is very effective to increase urinary output & hence to remove fluid retention in our body. In short, it clears the channels of the body by enhancing waste removal. So if you love to be healthy, add this to your menu from today.
The GI value is 44, which is in low range. It has a total carb 61 grams & net carb of 57grams. The yellow color of the flour itself makes it attractive. It can be used as pizza crusts or crusts for pies. Healthy desserts can also be made by adding your favorite fruits & nuts. Pancakes are also healthy choices.
Crunch bars topped with dried apricots or nuts are the best breakfast choices. These are some of the practical ways in which you can include such healthy ingredients to your daily menu.
Flours when transformed into sourdough reduce the Glycemic index. This method is more reliable for healthy baking
All these flour with the glycemic index values gives us better know-how of how much sugar goes into our body. This analysis has to be made to adjust or tailor our food habits & reduce the chance of any forthcoming diseases. All these flours form the common ingredient of our daily foods either in the form of breakfast or lunch or snacks. The Glycemic index is very relevant when talking about Diabetes. Most of us wish to prevent or arrest the further progression of the existing disease. This simple information can give good insights for your healthy life.
Breakfast is the kick start of our day. Breakfast is very much essential for all the metabolic activities and normal functioning of the body.
Breakfast is the main food of the day and a great chance for a diabetic to control the blood sugar regulation in the body. A proper breakfast with fiber and protein in it eliminates any sudden rise in blood sugar. Dietary strategy is a key to healthy diet.
One should know what should be consumed in what quantity to maintain proper blood sugar levels. The secret to a healthy living for a diabetic patient is diet. Food plays the most crucial role In the life of a diabetic patient. Following a food with low carb content and a good amount of fiber and protein is beneficial.
A healthy lifestyle not only controls diabetes but also eliminates the risks linked with diabetes. Diet and exercise are the two main keys for a healthy lifestyle. Lack of knowledge about food habits when it comes diabetes can turn out to be harmful and can have a negative impact on the diabetic.
It is necessary to choose food with low glycaemic index as they release the glucose into the bloodstream at a very slow pace, thereby regulating the blood sugar in the body .
20 to 30grams of protein intake at breakfast 28 to 30g of carbohydrates intake, and Approximately 3 to 4grams of fiber intake is recommended for a diabetic patient, To ensure proper blood sugar regulation without any sudden spikes in blood sugar level. Healthy food which do not spike the blood glucose level in the body should be the main dietary aim for a diabetic patient.
Here is the list of Indian breakfast for a diabetic patient:
1. Besan ka chilla
Besan is rich In protein and fiber content which is highly beneficial for a diabetic patient. Besan ka chilla has low glycaemic index . The glycaemic index of besan ka chilla is nearly 10. Besan ka chilla contains soluble fiber, soluble fiber slows down the absorption of sugar this property of soluble fiber ensures there is no sudden rise in blood sugar also soluble fiber reduces the risks of heart related diseases linked with diabetes. Besan ka chilla contains nearly 18grams of protein and 4grams of fiber. Making it a great breakfast for a diabetic.
Eggs are a brilliant source of protein, and proteins are very much essential for the normal functioning of the body, proteins are much slowly broken down into sugar when compared to carbohydrates.
Thus, intake of protein rich food ensures slower absorption of sugar and do not cause any spikes of glucose level in the body, it also helps in the regulation of blood sugar in the body. It is necessary to consume a whole rather than just the white as the yolk holds more nutritional value. One egg contains nearly 6grams of protein. But limiting the intake of 4 to 5 eggs a week is recommended
Oats turns out be one of the great option for people with diabetes. Oats has low glycaemic index and are digested and absorbed slowly by the body. Instant oats are broken down quickly and are digested much faster than unprocessed oats.
Thus unprocessed oats do not cause any spikes in blood sugar level, they regulate the blood sugar in the body and reduce the risks of heart related diseases linked with diabetes due to its soluble fibre content.
One cup of oatmeal contains nearly 6grams of protein and 4grams of fiber.
Oatmeal served with some almond toppings is also a great option because of the nutritional value of both oats and almonds. Almonds alone turns out to have a great nutritional value and helps to reduce the rise in sugar levels.
Rather almonds alone are a great snack to munch on. Oats idlis and oats dosa are also great ways of serving oats to a diabetic patient.
Sprouted grains are nutrient rich in comparison to other grains. Sprouts are protein and fiber rich with a low carb content. One cup of sprouts contains nearly 3 to 4 grams of protein and nearly 4 to 5% of fiber .i.e. nearly 1g.
The carbohydrate content in them decreases by 9 to 10% on sprouting. This additional property of sprouts makes it a greater option for a diabetic patient. To make it more tastier to consume, sprouts can be served in may ways without decreasing its nutritional value. They can be served in many ways such as:
Sprouts dhokla, cucumber mixed sprouts, cucumbers mixed bean sprouts etc.
2. Sprouted bread is also a great substitute over wheat breads.
Methi is again a great option for people with diabetes. Methi is rich In soluble fiber .Soluble fiber slows down the digestion and absorption of glucose in the body.
One cup of methi contains nearly 41grams of protein and 44grams of fiber. Methi can be served in various ways without reducing its nutritional value rather can be made more nutritious in the form of methi poha it can be served as paranthas as well.
Milk in itself Is known for its nutritional value. Milk when consumed with cereals nourishes the body with all the required nutrients essential for its functioning, also milk makes the person feel full for a longer time and reduces unhealthy cravings.
Drinking milk in the morning ensures slower digestion of carbohydrates thereby maintains low blood sugar levels in the body. Skimmed milk contains nearly 8 to 9grams of protein. Consumption of milk as a part of breakfast Is a great choice for a diabetic.
7. Ragi malt
Ragi is known to be a great source of good carbohydrates. Complete cut down of carbohydrates is not recommended to any diabetic patient rather the intake of carbs need to be limited but carbs are a important part of the diet to ensure the normal functioning of the body.
Ragi is a good substitute over rice and wheat . Ragi is rich in fiber which helps In weight loss management also the fiber content slows down the process of digestion and absorption which in turn maintains the blood sugar level in the body. Ragi contains nearly 5 to 8% of protein and, 15 to 20% of fiber. Thus, sugarless ragi malt is also a good option for a diabetic.
Skipping breakfast leads to unhealthy rise in blood sugar levels which in turn increases the risks linked with diabetes such as heart diseases, stroke and obesity. Therefore a healthy breakfast is very much essential to ensure a healthy lifestyle, which in turn is beneficial for a diabetic.
According to a recent research conducted during 2015 to 2019 nearly 30 million of the population in India have been diagnosed with diabetes. In rural areas it’s about 3% of the total population and about 9% of the total population in urban areas.
India is known to have the highest death rates with respect to diabetes. Diabetes is a leading health issue in India.When it comes to diabetes no single food can help control diabetes or risk factors linked with diabetes. Diabetes can affect any age group and there are various risk factors linked with diabetes such as heart diseases stroke and obesity.
Having diabetes need not stop you from consuming foods of your choice rather the food of your choice should be enriched with fibers, proteins and nitrates that can help you maintain ideal blood sugar level, An ideal meal for a diabetic patient should be low on glycaemic index . The glycaemic index of the food measures the degree of rise in blood sugar level due to the carb content it has In it .
Foods with glycaemic index less than 55 are as low glycaemic index. Such foods are ideal for a diabetic patient as they do not cause any spikes in blood sugar levels. Foods with high glycemic index must be replaced with foods on low glycemic index.
Foods with low glycemic index ensure a slower digestion and absorption of blood sugar which in turn does not lead to any sudden spike in blood sugar levels. The goal of a diabetic should be to achieve stable glucose level in the body. Vegetables holds the highest nutritional value and benefits . This article mainly focuses of vegetables that are best for a diabetic patient .
Here are some of the diabetic friendly veggies:
Carrot is a non starchy vegetable . Non starchy vegetables have a lesser impact on blood sugar levels in the body. Raw carrots have lesser effect on glucose levels than cooked.
The glycaemic index of raw carrot is lesser than glycaemic index of cooked carrot. The glycaemic index of raw carrot is 16 and that of a cooked carrot is 41. Carrots contain nearly 2.8% of fiber, and rich in vitamin C. The soluble fiber enables slower digestion and absorption which lowers blood sugar levels in the body .
2. Green peas
Green peas are rich in protein and fiber content. The glycaemic index of green peas is 22 and that of frozen green peas is 39. Green peas again have a low calorie content, overweight being a risk factor linked with diabetes, low calorie foods help lose weight which prevent overweight.
For a diabetic overweight can lead to irregular blood sugar levels. Half to one cup of green peas contains nearly 4grams of fiber and 4grams of proteins. Fiber slows down digestion and absorption of carbohydrates in the body which in turn enables a stable blood sugar regulation in the body. Also the mineral content of green peas such as potassium, calcium, and magnesium lowers the risk of heart diseases linked with diabetes.
For a diabetic monitoring daily carb intake is the key . Tomatoes are non starchy and have a low carb content. Adding to its nutritional value, tomatoes are low on glycemic index. The glycaemic index of tomatoes is Nearly 15. One cup of freshly chopped tomatoes contain nearly 1.59grams of protein, and 2.2 grams of fiber.
The fiber content ensures stable blood sugar regulation without any sudden spikes in the glucose level. Also tomatoes have low calorie content which is beneficial for weight loss. A recent research showed that people who consumed tomatoes on regular basis helped them reduce the risks of cardiovascular diseases linked with type2 diabetes.
Spinach again is a non starchy veggie. One cup of spinach contains nearly 4grams of fiber, and 0.9grams of protein. Spinach has a low carbohydrate content, one cup of spinach has nearly 7grams of carbohydrates. Due to its low carb content spinach stabilizes the blood sugar levels in the body.
The fiber content slows down the absorption of glucose In the body preventing sudden spikes in blood sugar level. Alpha lipid acid- the antioxidant content if spinach is knows to increase insulin sensitivity, this proves to be a boon for people with diabetes.
Broccoli is low on glycemic index. The glycaemic index of broccoli is nearly 10. One cup of raw broccoli contains nearly 2.5grams of protein and 2.4grams of fiber. The fiber content ensures slower glucose absorption without sudden spikes in glucose levels in the body and keeps the person feeling full for longer time. The nutritional content of brocolli help lower insulin levels in the body .
Cucumber is a low carb veggie. Cucumber is rich in water content. The water content keeps the body hydrated and drains excess glucose from the body and maintains stable glucose level in the body, without causing any sudden spikes in glucose level.
One cup of cauliflower contains nearly: 2grams of protein and 2.1grams of fiber. Cauliflower is rich in fiber and has a good amount of water content. A diet with high fiber intake reduces risk of heart diseases and obesity linked with diabetes also enhances insulin sensitivity in the body. Cauliflower is low on glycemic index The glycemic index of cauliflower is nearly 10.
Cabbage has a good amount of antioxidants which is beneficial for a diabetic. Cabbage is low on glycemic index. The glycaemic index of cabbage is nearly 10. Cabbage is low on calories and is beneficial for weight loss
One cup of freshly chopped cabbage contains nearly 1.1grams of protein and and 2.2grams of fiber. Fiber enables a slower absorption of glucose in the body preventing any sudden spikes in glucose level after consumption. The protein content is necessary to meet the daily needs of the body for its normal functioning.
Yes you read it right!!! Onions are rich in antioxidants. Consuming onions on regular basis help control blood sugar levels in the body. Sulphur and quercetin compounds found in onion have anti diabetic effect on the body. Inflammation contributes to diabetes. The quercetin has anti-inflammatory properties which reduces inflammation.
One cup of chopped onion contains nearly 1.76grams of protein and 2.72grams of fiber. Again, soluble fibers decreases the rate of absorption of glucose from the bloodstreams preventing sudden spikes in blood sugar levels after meals.
Therefore including theses veggies in diet benefits the diabetic in various ways and helps to maintain stable glucose level in the body .
Poly cystic Ovarian Disease is a common disorder found in women of reproductive age characterized by irregular menstrual cycle, to be more precise the gap between menstrual periods are prolonged or in extreme cases there is absence of menstruation. Formation of multiple cysts in ovary is another peculiar feature.
It is associated with many other symptoms like acne, dark patches around neck, voice resembling males, weight gain etc. It affects 6-8% of the world female population. Infertility is the commonest outcome & treatment is time consuming in later stages.
As the disease is followed by symptom complexes, it can be greatly managed if timely intervened. Apart from medicines, there are powerful herbal remedies which can be used in form of either diet or as a part of drinks. Now let’s introduce some of the common remedies.
Herbal remedies for PCOS
Various easy remedies are available using Cinnamon. This is a well-known kitchen herb. We use daily in our cuisines or in making flavored tea or other drinks. The aroma itself is cool & refreshing. For women’s reproductive health, Cinnamon plays a major role.
It can control most of the menstrual pain, nausea & prolonged bleeding. It controls hormonal imbalances. It also decreases the testosterone, the male hormone production in women.
Fenugreek seeds are very effective in stabilizing insulin levels. It has good action in decreasing the ovarian volume. In PCOS, there is insulin resistance that is there is no insulin utilization by tissues. The person become obese with allied metabolic abnormalities.
We all know fenugreek forms an important part of our cuisine. Mainly used for tempering the dishes. Now onwards, this potent drug can be better utilized for the sake of our body. Fenugreek seeds can be mixed with hot boiled water. Next day the drink can be taken in empty stomach
This is a magical yet simple remedy. Honey is mainly used in reducing weight or in cravings of food. It is best to use along with other herbs.
In PCOS, there are problems associated with bodyweight, in such cases honey can be taken with lemon juice & water early morning. Once the weight is brought under control automatically all functions are restored normally in PCOS.
Flax seeds –
They contain phyto estrogen & they also have the ability to reduce testosterone, the male hormones. It is detoxifying, cuts the fat down due to high in dietary fiber. This can be included in the diet as a substitute for egg.
It destroys the bad cholesterol & protects your cardiac health. In PCOS, it can reduce the excess androgen in the body & get rid of unwanted body hairs. It can be used as a topping for your favorite drinks or soups. May your body utilize this wonder herb
Indian ginseng is highly recommended as a nervine tonic. It can be a one stop solution to most of the nervous disorders like stress, anxiety, sleep problems etc. In PCOS, mood swings are caused by stress or anxiety as there is hormonal imbalances.
Ashwagandha controls the cortisol secretion by adrenaline. Fatigue is very remarkable in PCOS. It is a general tonic for the overall wellbeing of the body. It stimulates fertility as well as ovulation in females. Normally root powder is administered with milk or honey.
Tulsi or holy basil –
Tulsi is well known for its antioxidant or detoxifying effect. It controls the androgens & cortisol in the body thereby maintains a hormonal balances. Additionally it is a stress buster & nervine tonic. In PCOS, hair fall is not an odd symptom. Tulsi oil can relieve hair fall & hormonal associated scalp dryness etc.
Gokshura or Tribulus terrestris –
This removes fluid retention from the body. In PCOS, it reduces the cyst volume by removing excess fluids. It is a purificatory herb. It can treat urinary & kidney related disorders. It relieves body swellings & reduces body weight.
It induces ovulation, thereby improves fertility in women. The spiny fruit is usually used in preparing medicated water.
It is well known herb for all female health problems. It improves growth of ovarian follicles, rupture & ovulation process. It boosts fertility. The menstrual symptoms like pain, cramps, nausea, and headache can be managed by this wonder herb.
It restores the normal periods in females. It is regarded as vital tonic for the wellbeing of the body. Root powder is consumed with honey. Stalks are used in preparation of salads as well as for stir frying.
It is widely used as an immune booster & decreases the insulin resistance in PCOS. It relieves anxiety, stress& depression. It has a power to combat inflammations. It is anti-bacterial, antifungal & effective in uterine infections. It is a blood purifier.
It forms a part of most cuisines either in the form of powder or in the dried form. Mostly it is taken along with milk to enhance immunity.
Coconut oil –
It lowers the blood glucose levels in the body. It controls food cravings, thereby play a major role in management of weight. Unlike other oils it decreases cholesterol.
In PCOS, thyroid abnormalities coexist sometimes, so in such cases coconut oil is very beneficial. Daily a small tea spoon of pure coconut oil is good for body metabolism & overall wellbeing.
Karavellaka or bitter gourd –
This vegetable is indicated in lowering insulin resistance & also controlling blood glucose levels. The leaves & fruit can be included daily in your diet.
It can regulate hormonal levels hence widely used in the treatment of infertility. It is beneficial for the symptoms associated with PCOS namely weight gain, skin problems etc. The bitter gourd juice is a well-known blood purifier.
It is a general skin tonic as you all know. It is very much used in treatment of acne breakouts. It also fights all sorts of infections occurring in the body. The oil prepared from neem leaves are greatly used in treatment of skin ailments like fungal infections or acne. It reduces the excess fat accumulated in the body. It also regulates the insulin levels.
it is yet another powerful remedy in PCOS. It maintains the regularity in menstrual cycle. It controls abnormal bleeding. It also enhances the insulin activities. The fruit juice with honey is advised in female gynecological disorders. It controls body weight by removing toxins from the body.
Green tea –
Green tea has so many anti-oxidant properties. It is very much recommended in burning your unwanted fat. It regulates the hormonal levels which in turn minimizes the ovarian cysts formation. It can be used for controlling insulin levels.
Weight management is added benefit. This is a powerful drink if taken 3 to 4 times in week. It can be flavored with honey for more benefits. In PCOS, it is a good choice as it can correct the hormonal imbalances, weight management & also it stabilizes the mind by avoiding mood swings.
It is indicated in nausea, menstrual cramps, loss of appetite etc. It yields good results in circulatory disorders. It boosts metabolism & hormonal actions.
Various drinks can be prepared from ginger. Ginger juice with honey is very effective in menstrual cramps. It clears the skin by removing pigmentations. It has a strong penetrative power to open up the blocked channels of the body.
Above we closely analyzed the possible herbal remedies pertaining to PCOS. Either of them can be beneficial for you. You can choose the suitable remedy with respect to your health condition.
Can I use these remedies?
Yes, it is a common dilemma among public. Most of them listed are common vegetables. So even if you have concerns regarding taking it as a medicine. Opt for including the suitable herbs in your diet as soups, salads or in juice forms.
If you are on other medications, it is not wise to stop them & start using only remedies. It depends upon the severity of your disease condition & body constitution. Always it is advisable to take an expert opinion if you feel the need to stick on to any herbal remedies.
Apart from doing all these, something important have to be followed when considering PCOS.
Importance of diet
Mostly obesity is a leading problem with associated menstrual irregularities. In such cases, strict diet should be followed. Focus on high fiber containing diet. Good amount of fluid intake is inevitable for expulsion of body wastes. Avoid all type of junk foods. Processed meats, red meats increase the severity of the conditions. Plan a disease specific menu for fast results.
A suitable diet plan can bring your body in the equilibrium state. Then all the functions are restored subsequently. An integrated approach can be followed in such conditions. Exercise along with good amount of physical activity is very crucial.
Ayurveda gives extensive treatment options in PCOS management
The treatment differs from person to person. Ayurveda methodology focusses on body constitution of a person. As we all know we are all with diverse constitutions. In general some common strategies are put into practice
Weight management, correcting the irregularities in menstrual cycle & stabilizing body metabolism. Specific therapies like emesis, purgation are also done depending upon the disease severity. The detoxifying therapies are meant to eliminate the accumulated body waste.
Then disease specific Kashaya or medicated drinks like varanadi kashayam, sukumaram kashayam etc. are advised. The treatment success greatly relies on how early you get treated. Because most of the times, the symptoms are unidentified. After long period, when the weight has uncontrollably increased or when the menstruation is prolonged treatment is opted.
It is always said “better late than never”. Take the medical advice at the earliest even if it is a small symptom. PCOS, gradually becomes complex affecting multi systems of the body. So it is better to get treated at the earliest. External therapies like udwarthana- weight reduction by massaging herbal powders & Fomentation are also done.
Mostly, infertility is the main cause of seeking treatment nowadays. The underlying cause may be PCOS which has started manifesting very early itself. And the body might have showed symptoms relating to the condition which is normally ignored.
Awareness at the early stage
Proper awareness is equally important as the treatment it selves. If you are a female belonging to the reproductive age group. Observe your body for something unnatural.
For example abnormal weight gain or irregular menstrual cycles. There are the commonest manifestations of early stage of PCOS. There are also skin signs like patchy pigmentation around the neck or acne problems. These are to be carefully counted on.
Once early stage is identified treatment can be initiated to arrests the other systemic manifestations. The failure in doing so results in infertility or other complex issues.
Mental problems like stress, anxiety, depression always coexist. The reason is that being infertile the society raises a lot of concerns. Owing to this the person feels mentally low & stressed. Sleep disorders are also common.
An integrated approach, Mind-body
A well planned diet devoid of unwanted fats is very important to bring back the body metabolism to a normal pattern. Then the additional herbal therapies are chosen according to the doshic constitution of the patient with due consideration of doshic predominance of the disease.
Physical activity like yoga or exercise is practiced to burn the excess fats & to boosts metabolism. As a result of all these combined interventions, the weight gets reduced & subsequently the menstrual cycle attains regularity. Mind should be calm for the efficacy of the treatments.
Yoga or meditation is a very good choice. It can be done as supportive therapies with other treatments. Yogasanas like dhanurasana, chakrasana are very effective in maintaining hormonal balances. It also aids in weight reduction & removes stress related problems.
In the management of PCOS, we have discussed some powerful remedies. These are intended to include in your diet or administered as a medicine. The Ayurveda treatment involves using the herbs like shatavari, amla, turmeric etc. Purificatory therapies, yoga, meditation, Kashaya therapy are all employed depending upon the chronicity of the disease & type of the individual.
People with ongoing diabetes or pre-diabetes need to be ultra conscious regarding their diet and healthcare. Before eating anything whose nutritional value is unknown, a diabetic person usually has a second thought about whether to go forward and eat it or avoid it for the sake of their good health.
Similarly, one of the most common dilemmas of diabetic people is that “is brown rice good for diabetes?“. If yes, then in what sense is brown rice superior to common white rice and in what ways it can prove beneficial to people suffering from diabetes. This is exactly going to be the center of today’s article.
How Brown rice is different from white rice
Literally, every white rice kernel we see today was once a brown rice before it had undergone some industrial process. Although both brown rice, as well as white rice, have nearly similar calorific values and carbohydrate amounts but yet brown rice surpasses the white rice in terms of more enriched nutritional composition. Brown rice is the whole grain rice with only outermost husk layer removed from it keeping the inner bran and germ layers intact. Among all three, the germ layer is innermost and the most nutritious of all.
On the other hand, white rice loses all three layers – husk, bran and germ while undergoing through a process of polishing. This is the reason white rice is termed as refined grain and not whole grain. Further, polishing detaches the protein-rich aleurone layer which contains essential fats and nutrients. So, in a way white rice is just brown rice with bran and germ layer detached making it less favorable for a healthy diet. White rice eventually loses all the health benefits after going through the series of processing but these remarkable benefits are however are retained in healthier brown rice.
Brown rice as a healthy meal enveloped with vast nutrients
Every 100 gram of long-grained brown rice contains varied nutritional constituents;
Calories – 111
Fats – 0.9 g
Cholesterol – 0 mg
Carbohydrates – 23 g
Fibres – 1.8 g
Proteins – 2.6 g
Sodium – 5 mg
Potassium – 43 mg
Calcium – 1%
Iron – 2%
Vitamin B6 – 0.3 mg
Magnesium – 78.8 mg
Thiamin – 0.4 mg
Niacin – 5.2 mg
Folates – 18 mcg
Phosphorus – 208 mg
Zinc – 1.4 mg
Selenium – 12 mcg
Copper – 0.2 mg
Manganese – 2 mg
Ample researches were performed on men and women between the age of 26-87 years to interpret the effects of brown rice on health in a long term basis. The execution of the experiment began when no one among the chosen people had diabetes. Careful continuous monitoring was done at regular intervals of two years to four to five years. The results conveyed that people who ate white rice increased the chances of developing type 2 diabetes. While the whole ate brown rice daily or thrice a week were found to curtail the risk of developing type 2 diabetes.
Many pieces of research were performed by Harvard and Japanese research institutes arriving at the same conclusion.
How good is brown rice for diabetes
The most important thing to cherish about brown rice is that it has a low glycemic index with high fiber input and this makes the most beneficial combination ever for any and every diabetic person.
The glycemic index is the measure of how fast food is digested and released in the bloodstream. The faster the food is absorbed, the more will be the rise in blood glucose levels. Therefore, to maintain blood sugar levels within safe limits, foods with low glycemic index are a must and worth eating.
Fibers present in brown rice slow down the digestion and absorption process making the release of food into bloodstream less readily to stabilize blood sugar levels. Always add a food rich in fibers along with your meals to ensure no blood sugar spikes after meals. Not only this, fibers avoid the chances of obesity by keeping the check over bodyweight as well.
The low glycemic value will support you with controlled blood sugar and fibers will not let you turn obese serving you with wonderful dual benefits. Not to forget, obesity increases the complexities of the disease and strict measures must be taken to manage body weight sufficiently.
Vitamin B found in brown rice enhances carbohydrate metabolism. Excess of glucose in the bloodstream can pave the way for digestion related disorders but fortunately, frequent consumption of brown rice can significantly prevent constipation, acidity and help the body to increase the efficacy of the excretory process.
Magnesium, a mineral present in a potent amount in brown rice increases the efficiency of enzymes involved in the utilization of glucose by the body. It activates certain enzymes required for insulin secretion and promotes optimal uptake of glucose by the cells.
What else to know about
Diabetes can be the root cause of acquiring many other diseases. Likewise, several other diseases, if not managed properly, can lead to diabetes. To illustrate a bit, high cholesterol and high blood pressure can be in close proximity to diabetes. A person with high blood pressure has greater chances of falling prone to diabetes in the long term. A person with prolonged diabetes is most likely to develop various cardiovascular disorders.
Brown rice comes with multifarious properties that can help in the successful prevention and monitoring of a wide array of diseases. Selenium present in it aids to thyroid glands and boost up the immunity. Powerful phytochemicals reduce the risk of cancer. Manganese possess antioxidants and support the functions of mitochondria in the generation of energy-rich ATP molecules.
Our body needs iron for better blood circulation which is too provided through this rice. Those natural oils present in the bran of brown rice lessen their shelf life but they also impart a cholesterol-lowering ability to it, metabolizing both glucose and lipids optimally. Apart from this, considerable amounts of niacin and folates are reviving solutions to cardiovascular malfunctioning and keeps away the circumstances for heart strokes.
The only threat imposed on our health linked with the eating of brown rice is due to arsenic contamination in its grains. Although the amount is quite low but the situation can become fatal if arsenic gets accumulated in the brain. More researches are required at this point in time to reveal the complete truth about this fact and find suitable alternatives to cope up with the problem.
Brown rice vs White rice
Brown rice is richer in fibers than white rice. As a result, they contribute towards well – maintained blood sugar and body weight.
Vitamin B6 found in brown rice is known to have supplementary effects on carbohydrate metabolism but vitamins are absent in white rice.
White rice has a higher glycemic index than brown rice and therefore not suitable for diabetes.
Brown rice is gluten-free. Gluten is a protein that causes allergic responses in the majority of people. These can be stomach pains, nausea, vomiting, diarrhea and bloating. White rice is sticky mainly due to the presence of gluten protein.
It takes a longer time to cook brown rice.
White rice has a greater shelf life than brown rice. This is prominently due to the presence of natural oil in bran which cut short shelf life of brown rice.
White rice lacks thiamin and folates needed as a part of a healthy diabetes routine.
White rice comes with plenty of starch which causes a rapid rise in your blood sugar levels but this is not the case with brown rice.
How to incorporate brown rice to your diet
Brown rice is a very flexible food that will easily become compatible with every dish. In fact, you can replace white rice entirely with brown one in all your preferred dishes and meals.
Rice is the staple diet of people worldwide and is cooked in varied forms. It can be any form upma, poha, string hoppers (sevai), idli, dosa, biryani and much more. You can have it with salad or eat with vegetables and pulses. Not to forget the popular pulav which delights everyone.
A pulav is generally a complete meal in itself when garnished with veggies like carrots, cauliflower, potatoes, onion, peas, tomatoes and all that suits your taste. Use brown rice to make pulav and even toss it into your soups for a healthy turnover. Even a simple khichdi made with brown rice proves to be wholesome food. Switch from unhealthy white pasta to nourishing brown rice pasta.
There are myriad exotic recipes to try with brown rice especially the fried brown rice for diabetes which is the most loved recipe by every diabetic person. This recipe was curated by Diabetes Nutrition specialist Tami Ross with an emphasis on the good health of diabetic people. A yet another fascinating delicacy is spicy cabbage fry with brown rice. The oil recommended for frying purposes is olive oil keeping in mind the additional perks it offers to your health. Combining all three, it becomes a new delicious and healthy meal for your diabetic menu. A blend of beans, avocados stuffed with brown rice can do a lot of wonders to your health in alignment with good taste.
Brown rice takes a little longer time to cook, up to 40-45 minutes in open pan or other similar utensils and takes 10-15 minutes when cooked in pressure cookers. It is probably due to fibrous nature if it’s bran layer which is rigid and stronger. The process is more or less similar to the one used for cooking white rice. For cooking simple Brown rice, take a pan filled with two parts of water. Then add one part of soaked flakes of rice to the boiling water. Now turn the flame to medium and cover the lid for 40 minutes. Your healthy rice will be ready.
Diabetes is taking its possession at an alarming rate with 69 million people fighting with the disease in India. The number of people diagnosed with prediabetes accounts for an average of 72 million. It is justifiably said that ” prevention is better than cure.” A complete awareness regarding lifestyle and food for the prevention of diabetes is a must.
As we have seen, brown rice is indeed a good option to choose for diabetes routine. Brown rice is rightfully included in the list of world’s healthiest foods. It can fairly help the people who are just on the verge of developing diabetes and also benefit the people fighting with the disease from years. The rice is very convenient to be included in the nutriment and can be taken with other regular meals. Being loaded with minerals, fibers, vitamins, and natural oils they help you a long way in getting control over your elevated blood sugar levels with no apparent side effects. Unlike white rice, they sustain initial bran and germ layers which is dominantly responsible for innumerable advantages they infer.
Arsenic contamination remains the topic of concern but no substantial cases of such kind have been reported to date and brown rice is considered safe to a highly appreciable extent. The advantages are not only limited to diabetes but also expanded to other prevalent diseases such as hypertension, high cholesterol, heart strokes, and cancer. All these attributes make it an extremely considerable food for diabetes management and other critical health issues.
Yes, being a low GI food, Diabetics can eat Oranges safely, without the risk of blood sugar spikes!
The moment a person is diagnosed with diabetes, health consciousness begins right there. People often get unsecured about what to eat, what to limit and what to completely avoid in order to maintain good health. A lot of things will keep boggling in your mind too as you make your way through a thriving diabetes management routine. Remember, the sole motives of any diabetes control therapy include balancing the amount of carbohydrate intake by the body so that blood sugar levels do not rise much and eliminating the chances of obesity as conditions become more adverse if either of the two is allowed to come into play.
As far as the diabetic diet menu is to be concerned, you need to acquire complete information on every type of food you can eat and vice versa as the results will be highly variable for each kind of food. There will be foods you can eat without any risk as well as there will be several fruits and factors you need to limit in your diet and some foods need to be completely removed from your plates.
What kind of fruits you must consider eating during diabetes
Any fruit is considered beneficial for diabetes if it fulfills two basic checkpoints –
The reason that citrus fruits like oranges, grapefruits (not grapes), lemon and pomelo are considered as superfoods for diabetes is that it perfectly suits the above-mentioned factors. Not only this, they are immensely rich in vitamin C, folates, potassium along with excellent amounts of calcium and vitamin D.
Glycemic Index (GI) is a rating allotted to various foods in a range of 1 to 100 on the basis of how fast the carbohydrates from the particular food causes a spike in blood sugar levels. Accordingly, the fruits are judged and the beneficial ones are chosen out of a crowd mainly if they are low in glycemic index and high in fibers.
Although some naturally sweet fruits are loaded with carbohydrates, they might be still low in terms of glycemic index. In the majority of fruits that are considered diabetes-friendly, high amounts of fibers compensate for the high amounts of carbohydrates making it healthy and desirable for diabetics. Therefore, you must never judge the fruit just by its sweetness, it may still help you to cope up with your healthcare enrichment during increased blood sugar.
Have a look at the list of fruits with low GI value you should definitely consume during diabetes with no risk at all
These are assigned a glycemic index score between 40-43 making them a healthy choice for diabetics.
Also, know about fruits with medium GI value you can eat during diabetes but in less amounts
These fruits are assigned the glycemic index score in the range of 59-69, therefore, consume them in lesser amounts keeping in mind the target for safe blood sugar levels.
The fruits which have very high GI value and need to be ceased from consuming during diabetes are
These fruits are assigned the glycemic index score of 70-92 and are dangerous to eat in case of hyperglycemia.
How good are oranges for diabetics
To begin with, oranges being a member of the citrus fruits family is regarded as ideal food to be a part of the diabetic diet chart by American Diabetes Association (ADA). This gives the diabetic patients a green signal for eating oranges with no significant risk of shooting up blood sugar levels.
Oranges come in wide varieties – Valencia, Navel, Blood orange, Mandarin, Caracara and Seville all are loaded with powerful antioxidants and are nutritious enough to enhance your overall health management causing no harm to your blood glucose levels. Oranges contain carbohydrates with low GI, less than 55. This means that they will be digested, absorbed and metabolized by the body gradually stabilizing the blood sugar levels.
Numerous benefits of eating oranges during diabetes
There is no doubt in the remarkable properties of oranges to boost up natural immunity of the body. Now, it’s time to recognize their plentiful positive contributions to diabetic care.
Oranges are the wholesome food nurtured with more than 80 nutrients enclosing thiamin, riboflavin, niacin folates, phosphorus, magnesium, manganese, copper, selenium and vitamin B-6. The most fascinating thing to emphasize is that this fantastic fruit satiates 100% need of vitamin C your body requires for a day. Whether it is about increasing innate immunity or protection of skin from tanning as a result of sunlight, all of us are known to have essential requirements for vitamin C to be taken by our bodies.
Moreover, powerful antioxidants present in it fight against free radicals which reduce the threat of developing oxidative stress during diabetes. To elaborate more, every variety of orange is enveloped with about 170 different phytochemicals which play a key role in lessening the increased blood sugar levels and approximately 60 flavonoids that have anti-inflammatory effects. Being low in calories and enormous in fibers, they safeguard your body against elevated blood sugar levels. All these factors are convincing enough to include oranges in your daily diet for a healthier lifestyle.
How many oranges should you eat on a daily basis
A medium-sized orange confers a minimal amount of carbohydrates to your body ranging anywhere between 15-18 grams. Besides this, a single 15 gram orange provides you with 250 milligrams of potassium and 1 gram of protein. Not to forget, you are going to obtain fairly adequate amounts of fibers too.
According to the counting system laid down by National Diabetes Information Clearinghouse, 15 grams are equivalent to one serving, this, in turn, corresponds to a single orange as one orange also weighs 15 grams on an average. So, plan your calorie intake keeping the same in mind. If your permissible levels are up to 2000 calories per day, you can eat 2 to 3 servings of fruit daily but you need to balance this along with the measurements of other meals you take. Just to give a basic idea, a single chapati made with all-purpose flour contains 200 calories. 2000 calories account for 500 grams of carbohydrates which means 45 to 60 grams per meal.
You need to be careful with this amount and make sure that the total calorie intake level does not exceed beyond your allowable calories per day. You will considerably receive a guide from your doctor regarding the guidance for your permitted calorie levels or you can yourself consult your doctor about this.
In general, people with type 2 diabetes are advised to limit their calorie intake from 1500-1800 grams per day for women and 1400-2000 grams per day for men.
What is the ideal time to eat fruits
Is there really any best time to eat fruits? Have you heard about some lame assertions like “best time to eat fruits is during afternoons” or “fruits should be eaten only during the morning hours when the stomach is empty otherwise they will make digestion difficult if taken along with regular meals“. Surprisingly, if you infer properly then all such myths contrast each other because neither of them makes any logical sense nor they have any scientific basis hence, we termed them as lame. In fact, when fruit with high fiber content coupled with food rich in proteins is eaten in the form of regular basic meals, it will cause your stomach to release food in small intestine more slowly thereby preventing postprandial diabetes and subsequent rise of blood sugar levels.
Fibers are excellent at speeding down the absorption of food. The sugars will enter the blood at retarded rates having no negative impact on blood glucose levels. The only exception is the case of gestational diabetes as a person undergoing this problem must avoid eating fruits in morning hours to get rid of any possible complications. This is because some specific hormones are secreted during pregnancy which attain their peak levels during the morning and are probably linked with causing a hike in blood sugar levels.
Hence, there is no such preferred time which can be considered best or ideal for eating fruits, all the popular sayings you heard till date are merely a myth. There is no evidence to support the fact that you should avoid taking fruits with meals or consider taking them in the afternoon.
Extra stroke tips
Remember, you have to eat oranges as a whole and not in the form of juice. If you buy ready-made orange juice or any other packaged fruit juice from the market, they will contain added preservatives and high sugar content for sure. Hereafter, all the nutritional perks are lost and you are left with just a harmful drink which will be heightening the diabetes-related health problems.
If you still have the craving for juice, choose to make your own juice without adding table sugar, just go naturally by squeezing the juicy orange liquid after alienating the seeds and stir with water.
Make a healthy fruit salad containing nourishing fresh fruits. Agglomerate the oranges, apples, pears, grapes, strawberries, and other similar worthwhile fruits together, cut it into pieces and sprinkle black salt over it. Enjoy your healthy snack with no stress and burden of securing your blood glucose levels.
There are innumerable refreshing recipes you can try out with oranges. If you explore the internet, you will find a vast collection of mouth-watering recipes that are specifically created for diabetes. Nutty orange cakes made with Splenda brown sugar (which is a low-calorie artificial sweetener) are worth mentioning here. Cakes are a source of delight for everyone and they make up your day amusing. From orange muffins to creamy orange smoothies, there is a lot more to try your hands on. Also, if you are a non-veg lover, then you must try out grilled orange – mustard chicken recipe to cheer up your cravings without any guilt. You will be free from the tension of inflation in blood sugar as all of them are entirely in compliance with diabetes. These wonderful recipes have no definite end!
Buy a suitable guide or book containing all the necessary authentic information one needs to know for governing the disease with ease.
If you are a novice at diabetes management, then having a courteous diet planner app “Beat Diabetes” is a high recommendation for you. This best-rated app comprising of a perfect menu chart for diabetic patients giving a complete array of foods to eat as well as foods to avoid.
The question that was put forward at the beginning of the article was “can diabetics eat oranges?”. We made persistent efforts to elaborate it in the most comprehensive manner throughout the article making you familiar with the top-notch information at our best.
Well, the crystal clear answer to this question is yes, you can definitely eat about 3 to 4 oranges a day despite being diabetic causing no additional harm to your health irrespective of the type of diabetes you are diagnosed with. Citrus fruits are no less than an angel food for someone fighting with diabetes and feeling the lack of natural refreshment addons for the body. You can eat oranges at any time of the day either solitary or tie up them with your other meals. Obviously, you need to eat fruits within the limits to monitor your blood sugar levels and keep them to a safe extent and so is the condition in case of oranges as well.
To be sure regarding other fruits and foods, reading standard books and diabetes guides is a favorable method. Surf the internet or take the help of apps available for Android as well as iPhones. Don’t be anxious to eat any food without being aware of its nutritious composition instead try to avoid unnecessary complications and dilemmas.
A well maintained and balanced diet is the most important strategy to follow for successful monitoring of diabetes. If you really want to grab the control over this ever-increasing disease and want to defeat it triumphantly, you have to switch on to a strictly disciplined lifestyle consisting only of a healthy diet and health-enhancing habits. There can be no room for careless unhealthy activities and stuff.
Health management during diabetes is a bit daunting task but all your troubles can be simplified with accurate knowledge. Once you rectify what all your body needs to fight the disease, you can speed up your recovery process and tackle your health issues with great ease.
Nearly, 1 million cases of deaths are reported as a result of diabetes worldwide. The most prominent factors responsible for this are lack of awareness and subsequent inheritance of appropriate measures within the right time to deal with the problem. As a result, the situation slips out of the fist.
Diabetes requires long term medication, regular diagnosis, and maintenance of a perfectly balanced diet. It is extremely beneficial to switch on to some natural supplements which will boost up your diabetes management strategy. Apart from your regular basic medicines, you must acquire the advantages that some of the natural herbs and leaves offer you.
Why you need to know about ‘leaves that are good for Diabetes’ and their unparalleled benefits
Any natural product avoids the chances of side effects and other undesired outcomes. Further, they enhance up your body’s ability towards the remedial process.
If you are also looking out for some potent natural supplements to add up to your remediation, then today is a lucky day for you. We will get you covered up with the best information.
Let’s explore the complete array of leaves that prove to be a boon when it comes to lowering blood sugar and the prevention of diabetes, naturally.
1. Banaba leaves
The leaves of Banaba are loaded with triterpenoid glucose and other phytochemicals. These phytochemicals are primely responsible for healing up damaged insulin receptors of the body thereby lessening insulin resistance.
The efficacy of this plant is further improved due to the presence of corosolic acid and ellagitannins found in its leaf extracts which are known for having hyperglycemic effects and lower blood sugar. Besides, leaves also contain dietary fibers along with magnesium and zinc preventing obesity and weight gain.
2. Holy Basil leaves (Tulsi leaves)
Holy Basil, commonly called Tulsi is a tropical annual herb that grows up to 18 inches. Apart from its religious significance, it also acts as prodigious ayurvedic medicine and finds application in the treatment of several diseases.
Juice of tulsi leaf extracts reliably helps in bringing down increased blood sugar levels. You can add it to your tea and other healthy juices to obtain remarkable benefits.
3. Leaves of Shatterstone
You may be knowing this plant more commonly by the name of Bahupatra or gulf leaf flower. Shatterstone is literally a weed belonging to the genus Phyllanthus. It is about 1½ feet tall with small yellow flowers. The leaf extracts of this plant decrease insulin resistance, prevent the rise of blood glucose after meals and diminish hemoglobin glycation.
It also helps to abolish all the excess glucose from the bloodstream by transporting it to the liver and increases the glycogen content in the liver. The leaves of Shatterstone contain essential chemicals that have liver-protecting, anti-inflammatory, antibacterial and hypoglycemic effects. It finds its most common application in terms of weight loss remedy.
4. Dandelion leaves
Dandelion is actually a weed but still it’s leaves have the potential of controlling blood sugar levels during diabetes by stimulating the pancreas to produce more insulin.
Data interpretations of the tests performed on diabetic mice unleash that dandelion leaves can successfully regulate blood sugar levels to the optimum range and keep a check on cholesterol levels too.
Chemical composition of leaves includes lactones, taraxacum, triterpenoids, pectins, potassium, tannins and beta carotene which are powerful enough to keep blood sugar within safe limits.
5. Curry leaves
Curry leaves are commonly used as garnishing ingredients for dishes in India and neighboring countries. People call it Kari Patta in the Hindi language.
Consuming curry leaves in case of diabetes has proven beneficial for the purpose of curtailing blood sugar levels. Not only this, extracts of the leaf are effective in regulating biochemical indices allied with diabetes as well as lowers oxidative stress developed during diabetes.
Oxidative stress is developed when there is an imbalance between the production of free radicals in the body and the body’s ability to detoxify those radicals. These radicals are reactive oxygen species that are produced as a result of excessive glucose. This means more is the level of glucose in your body, more are the chances for the generation of free radicals, hence more likely you become prone to oxidative stress.
6. Gumar leaves
Gumar leaves play a role similar to that of “sugar destroyer” and therefore is a must-have herb to include in your lifestyle if you are diabetic.
The magnificent properties of Gumar leaves enhance insulin activity and promote better utilization of glucose by body cells thereby diluting its amount in the bloodstream.
7. Collards leaves
Popular known as collard greens among Americans and kale in the Indian subcontinent. The leaves of collards are an edible and exhaustively rich source of vitamin C, vitamin A, and vitamin E.
The presence of niacin in leaves is even more advantageous as it eliminates the threat of elevated blood sugar levels. Also, collards have a low glycemic index, particularly containing antioxidant “alpha-lipoic acid” which is enormously good at lowering blood glucose, increasing insulin sensitivity and keeps you off from the risk of developing numbness in case of chronic diabetes.
8. Ivy gourd leaves
This is known by several names – Kovai, little gourd, baby watermelon, Tela Kucha and Tindola. These tropical plants are broadly used both as vegetable and household remedies. These leaves have the latency to cure miscellaneous diseases including diabetes, asthma, jaundice, leprosy, constipation and even sexually transmitted diseases such as gonorrhea. Moreover, the leaves contain substances that are anti-inflammatory, antiulcer, antimutagenic, hepatoprotective, analgesic and what not.
9. Aloe Vera leaves
Although Aloe vera is popularly used as a skincare gel, many people might not be aware of its astonishing benefits for diabetes.
The leaves of Aloe vera contain a sticky substance called “aloe”.The Aloe gel extracted from the inner portion of leaves contains a number of phytosterol compounds that have been isolated by researchers and these compounds are found to ameliorate blood sugar and glycosylate hemoglobin levels as observed by the experts.
So, from now onwards if you have got this amazing plant potted in house, you can exceed its use towards managing your diabetic health too besides your skincare.
10. Blueberry leaves
Blueberry is a medium-sized shrub belonging to the genus “Vaccinium” and bears edible berries. The leaves of this plant naturally monitor and lower blood sugar. Further, they help to minimize the eye-related disorders that arise due to diabetes and can tackle diabetic angiopathy.
Leaves are also found to be loaded with high chromium content but still a lot more research is needed to unlock the complete potential of this miraculous plant.
11. Mango leaves
You need to take precautions while eating mangoes during diabetes but mango leaves are going to behold you with unparalleled health benefits during elevated blood sugar levels. Mango leaves are found to be helpful in managing diabetes. Tannins present in leaves have the efficacy to treat pre-diabetes, cardiovascular and eye-related ailments.
Remember, its raw leaves are to be consumed and not the ripen ones. Either tear it in pieces and directly eat them or grind the plucked leaves into a fine powder after drying in sunlight to drink along with water.
12. Guava leaves
You will probably not throw guava leaves away next time after knowing their tremendous benefits for diabetes. The leaves contain a good amount of antioxidants, vitamin C, flavonoids, and Quercetin. Drinking tea made with soaked guava leaves will bring down you’re raised up blood sugar levels.
You can purchase readymade guava leaf tea wrapped in tea bags from the local stores and online sites, whichever you find more convenient.
13. Neem leaves
Neem is a tropical plant that grows immensely across India. It is an integral part of Indian Ayurvedic culture and used for curing several diseases and blights for long times. Leaves of this valuable plant have an abundance of flavonoids, glycosides and antiviral compounds.
Studies find that neem is able to curb diabetic symptoms in non-insulin depends on diabetic patients too. As for the people with high blood sugar, it is a highly recommended herb which can definitely relieve you from the problem of a spike in blood sugar. Either chew the leaves or drink it with water and other juices you prefer for your diabetes routine.
14. Insulin leaves
Insulin leaves come with an eloquent amount of corosolic acid in them which has been reported to bring down blood sugar levels at rapid rates within 1 hour of its entry in body. It is the most preferred leaf to adopt during diabetes for this eminent reason.
Insulin leaves are scientifically termed as Costus igneus and are especially active in type 2 diabetes. It increases the activity of the pancreas making it produce more insulin to counterbalance the excessive glucose in the blood.
15. Green leafy vegetables
All green leafy vegetables are greatly favorable considerations for better diabetes management because they provide our body with plenty of vitamin C which reduces inflammatory effects and rising blood sugar levels or high blood pressure. The best recommendations are spinach, kale, broccoli, cabbage, and lettuce.
Nature has blessed us with a variety of resources to a massive extent with the help of which we can triumphantly overcome all our hurdles. No matter how monstrous a particular disease may seem to be, we have got enough abilities and asses around us. One such asset is in the form of natural leaves which are going to boost up your healing process and treatment therapy for sure.
It’s always up to us how well we utilize those powerful resources of nature for our healthy well being. Therefore you must implement and involve these astounding leaves in your diabetic menu and get the essence of the countless benefits they bring. It is quite easy and simple to include these leaves in your diet as many if they are edible as such, you just need the courage to bear the awful bitter taste for a while but you can willing to do that for the sake of your good health, right?
The most convincing fact is that you can manage fabulous diabetic health without many efforts and there is no need of spending much money as well, that is something to think of! Natural products will never deceive you rather they are only going to lift up your health and ramp down your blood sugar.