DIABETES TOTAL CONTROL- Diabetes under Your own control

TOTAL CARE TOTAL CONTROL-Diabetes Care centre Comprehensive care of Diabetes

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Tips for a healthy Diabetic Diet

Quick Tips

  • Portion Decrease sizes - Take lesser amount of the foods that you had been taking earlier
  • Add Guargum powder to atta mixture; Add fibre like Isabghula to the atta mixture for making dough Add methi ( Fenugreek seeds to your preparations).
  • Methi seeds have been used to treat Diabetes since this diseases is known, it was used by the greeks, offcourse in Ayurved and by the ancient chinese healers. Soak 15- 25 grams of fenugreek seeds in water overnight, grind them into fine paste and add to dough for making roti, paratha, in curries, subzi daal etc.
  • Increase Dietary Fibre- Fibres are poorly absorbed Carbohydrates so they prolong the absorption of sugar and do not cause steep rise in sugar levels (fresh leafy Vegetables, whole grains, bran rich wheat flour).
  • Atta (Wheat Flour) Mixture:-  Its best to make an  mixture of Atta ( coarse wheat flour) 1/2 , and distribute all other ingredients except Isapghula equally -Channa flour ( gram flour), Soya flour and add 1 tbspn of Isapghula powder, make Roti's or parathas from this mixture. This is what missi roti is made of and its quite tasty.
  • Do not overcook your food- parboiled, semi cooked food would have a lower Glycemic index than the same with more processing.Prefer long grain rice like Basmati, it has lower glycemic index due to the type of starch contained in it- to short grained or broken riceSugars, Jaggery, Maida ( fine flour as used in bakery, pancakes etc, Sooji - semolina). They are quickly absorbed and cause immediate rise in blood glucose levels( Gujjiya, Mutthi, Sev, Samosa, Halwa, Upma etc.).Refined Carbohydrates ( Foods with high glycemic index)
  • Most of the damage to different organs in the body is caused by peaks of blood glucose levels happening after meals due to insufficient secretion of insulin. By taking lesser amounts of food the acute rise in blood glucose is prevented and body may still be able to supply sufficient insulin and keep blood glucose levels under control.Do not eat large quantities of food quickly, rather eat slowly.Divide the total amount of food over time, in simpler terms eat slowly.

Breakfast cereals for Diabetics

General Tips: Whole grains Cereals , with lower glycemic index- Wheat, Corn, Oat

Indian Diet

Western Diet

 Dalia ( broken wheat),Oat meal, avoid sooji preparations like upma, halwa.   Breakfast cereals- Corn flakes, Oatmeal , Wheat flakes. Avoid using instant cereals- as they give faster and higher peaks of blood glucose.

rice_600_150

 General Tips: Use Long grain rice  preferably parboiled avoid overcooking rice since it facilitates the absorption of starch and

Indian Diet

Western Diet

Basmati and other long grain rice have lower glycemic index Basmati Rice is rich in amylose which is difficult to digest, while short grain rices contain amylopectin which is absorbed quickly and gives steep rise in blood glucose levels.       

Parboiled long grain rice like Basmati

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 General Tips: Chickpeas, Lentil & green gram ( only whole- not broken), Whole daals / pulses are much more preferable to broken / processed daals, they have lesser calories and high fibre content, as a result they are slowly digested and absorbed so they do not give high peaks of blood sugar after meals. Kidney beans ( Rajma) is also beneficial- it is a legume has high content of soluble fibres, it helps lower Total cholesterol and raise HDL ( protective or good cholesterol)

Indian Diet

Western Diet

 Chole, Sabut moong, Sabut masoor, Arhar, Rajmah Avoid Urad, Moong and Masoor daals ( broken ) Canned chickpeas, kidney beans, lentils

Butter, Bread Spreads, Jelly, Jam

 General Tips: Do not take butter ( increases harmful Cholesterol), jams and fruit preserves with sugar ( high glycemic index- give immediate rise in blood glucose levels), glucose of corn syrups, use only preserves specially made for diabetics without using sugar as preservative.

Indian Diet

Western Diet

 Use only low calory spreads made from vegetable oils instead of butter, Do not use Butter & Margarine. Avoid spreading butter or Desi Ghee( clarified butter) on Indian breads- Rotis and Naans Use low calory bread spreads made from vegetable oils instead of butter, Do not use butter , margarine and clarified butter, jellys with sugar or corn syrup, 

Breads Naan Roti

General Tips: Avoid White breads & buns as they have high glycemic index , prefer brown bread or multiple or whole grain breads

Indian Diet

Western Diet

Roti small without applying butter is the most preferable- on average 2 small rotis/ chapattis are suited for one meal. Avoid Naan, ( If too eager take no more than ¼ of an average naan)  do not spread butter, paratha ( take not more than 1 small paratha), Roomali roti Recommended- Brown bread, whole grains added bread. Avoid White bread ( High glycemic index gives high blood sugar peaks);Pizzas- thin crust- slice recommended- avoid heavy toppings and regular crusts Pitta bread-Small -4(28 gms) recommended Focaccios-1 serving 48 gms -3/4 th size (without cheese)

 

Diet tips- Vegetables good for Diabetics

General Tips: Green leafy vegetables are highly recommended, legumes like beans are also recommended

Indian Diet

Western Diet

Avoid potatoes, practically all other vegetables can be had freely ( Zero Calory foods), Green salad with cucumber, tomato, can be had freely, Bitter gourd- Karel is very helpful in decreasing Blood glucose and Cholesterol. Legumes, French and broad beans Recommended lots of green salads , lettuce, celery leaves, tomato, cucumber, radish. Legumes, French beans, kidney beans, broad beans are highly recommended

Diet tips - Fruits may be consumed even if they are sweet

General Tips: Atleast five servings of fruits are recommended daily, Most of the fruits are good for diabetics and do not raise blood glucose levels significantly, fruits also provide fibre which delays absorption of other foods

Indian Diet

Western Diet

Watermelon, melon, lime, orange may be consumed in unlimited quantities (Zero calory fruits), take peeled Guava, papaya, mango, apple, Do not take more than 1 small banana in a day. Kiwi, orange, lime, muskmelon, watermelon,  (But only 1 small banana)

Diet tips - Meat and Poultry products safe for Diabetics

General Tips: Fish is high in healthy fats and should be consumed atleast twice thrice a week, prefer chicken, avoid red meats

Indian Diet

Western Diet

Avoid mutton, prefer chicken and fish. Take fish and chicken instead of red meats, ( tuna, salmon, mackerel, herring, sardines) 2-3 portions of fish recommended per week)

Diet tips- Cooking methods beneficial for Diabetics

General Tips:Do not overcook, the lesser cooked the better for Diabetics, highly processed food preparations are quickly absorbed and give immediate peaks of blood glucose, deep frying s not recommended- stir fry if absolutely essential. Boiled and parboiled is also preferred. Roasting, grill and baking are also preferred method of preparation as they require less oil.Sprouted pulses are also recommended

Indian Diet

Western Diet

Dalia, Tandoori dishes { but do not marinate in cream ( malai)}, par boiled vegetables with cereals, All subzis prepared with healthy oil avoid potatoes in subzis. Sprouted daals moong, chana either raw or lightly fried . Do not use cream, Desi ghee even for tadka or . Boiled unpeeled potatoes are most preferable- mashed potatoes have high glycemic index as they are quickly absorbed- fried potatoes may have lower glycemic index due to oil contained in them but as a result have higher calories. semolina pastas have high glycemic index. Pastas, noodles should be cooked al-dente to reduce glycemic index. Do not marinate in cream, yolk or unhealthy oils, even while using healthy oil limit their quantity

Diet tips - Salad Dressings for diabetics

General Tips: Avoid salad dressings with plenty of oil like maionnaise, tartar

Indian Diet

Western Diet

Chutnneys are preferable mint ( pudina), Dhaniya, Tomato etc.s. Prefer healthy oils like olive oil, canola oil, peanut oil for salads

Diet tips - Snacks and toppings for diabetics

General Tips: Fried snacks should be absolutely avoided, Biscuits, pastries with vegetable shortening, or hydrogenated vegetable oils should also be avoided. Prefer baked, roasted snacks without transfats or oils

Indian Diet

Western Diet

Bhune chane, murmure, My varieties of roasted cereals are now available. Avoid matthi, samose, pakori, French fries Avoid heavy topping of sandwiches with mayonnaise and cheese ( high calories). Take roasted cereals, low fat pop corns. Avoid cookies,  and pastries

Diabetic diet - Seeds in controlling diabetes

General Tips: Adding fenugreek seeds (soaked in water and then crushed) to virtually all the recipes helps lower blood glucose and cholesterol. Flaxseeds, are helpful in increasing HDL cholesterol.

Indian Diet

Western Diet

Methi ke beej (Fenugreek seeds), Kharbuj & Tarbuj ke beej can be consumed as snacks Flax seeds consumed as snacks or in preparations help increase HDL Cholesterol

Diet tips - Dairy products advised in diabetes

General Tips:Use only fat free, or low fat dairy products including, milk, Yogurts, Do not use / take cream, clarified butter

Indian Diet

Western Diet

Use only toned or double toned milk for consumption and in preparations. Prefer Tofu to cottage cheese ( paneer). Use Dahi made from toned milk only. Do not use cream desi ghee Use only Low fat, yogurt, milk and its products. Do not use cream, clarified butter

Diabetic diet - Cooking medium for diabetics

General Tips:Use oils rich in Monounsaturated Fatty acids like olive oil. Do not use, butter, animal lard, desi ghee ( clarified butter)

Indian Diet

Western Diet

Soya oil, Mixture of Sunflower with mustard oil; Do not use Transfats at all ( Vanaspathi ghee) Olive & canola oils- Avoid transfats- vegetable shortenings, hydrogenated vegetable oils.

Call 9899764447 or 011-2271 0663 to Consult Dr Rajesh Kesari - Consultant Diabetologist

Food Pyramid

Food Pyramid for Diabetics

Top of the Pyramid: is made up of fats , oils, sweets, and confectionary.This food group should form the smallest portion of diet. These supply us with concentrated forms of energy and are required in very small quantities. The foods mentioned in this group should be taken as sparingly as possible.
But Since most of these may have invisible fats as their costituents their quantity should be moderate Meat, Fish, Eggs are rich in protein, which is essential for growth and development of the  body. Low-fat milk and milk products ( like yoghurt) which are rich in calcium but low in saturated fat and cholesterol, also help reduce the risk of osteoporosis.
Middle of the Pyramid: Fruits and Vegetables make up the next layer of the pyramid- these are rich in Vitamins, minerals antioxidants and fibre. Atleast five servings of fruit and vegetables are recommended.
Base of the Pyramid: offers what should be the staple food in the diet of a diabetic: cereals, whole grains, bread, potato, pasta, corn maize and pulses- Maximum carbohydrate requirements should be met by this group. Foods from this group should be included in every meal.The food pyramid is very helpful in understanding and organizing the diet and food intake. It gives the necessary practical information about food, which is easy to understand and follow.
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