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Tag: Diabetes & Eggs

Diabetes food myths and facts

Myth: People with diabetes should never have sweets! 

Truth: Good news folks! People with diabetes can have sweets occasionally. American Diabetes Association advocates that desserts and sweets are  to be relished and consumed on special occasions and festivals albeit, your blood glucose level are under control and you are taking prescribed medicines regularly.

Myth: People with diabetes cannot have juices.

Truth: People with diabetes can very much enjoy fresh juices, but they definitely need to avoid canned and packed juices because of its added sugar content and high glycaemic values.

Myth: People with diabetes cannot have fruits.

Truth: People with diabetes should offcourse have fruits keeping in mind the glycaemic indexes.  According to National Institute of health, USA fruits are a very good source of fibres and vitamin C “ascorbic acid”. All citrus fruits are rich source of vitamin C which boosts our immune system to fight against common diseases.

Myth: A big NO-NO to potatoes

Truth: People with diabetes may have potatoes (baked, grilled or steamed) in meals. Potatoes are to be ideally consumed, along with non-starchy vegetables and salads.

Myth: Diabetes diet is a very strict diet

Truth: A Diabetes diet is one of the healthiest diets, and has no hard and fast rule. Diabetes diet can be even followed by people without diabetes. You may select from a variety of options like the Mediterranean, flexitarian, vegan, Ornish to know more refer to Diet options in Famhealth.

Myth: Say no to all carbohydrates and yes to proteins

Truth: Yes carbohydrates do turn into sugars, but having overload of proteins and no carbs may lead to fatigue and cardiovascular diseases. Having more of proteins eventually leads to accumulation of fats in the body leading to cardiovascular diseases. ADA suggests, making a smart choice of having low carbohydrates will keep you energetic and prevent you from feeling low and tired.

Myth: Diabetes diet does not contain eggs, as they contribute to high cholesterol levels in the body

Truth: People with diabetes may have eggs, as eggs are a good source of protein and vitamin D. ADA says, “What really matters is the way it is cooked”. Boiled eggs with yolks removed can be consumed, to ensure that it does not aid to cardiovascular complications.

Myth: You can eat whatever you want if you are taking medications

Truth: This is one of the major myths associated with diabetes. Medications only help you to convert sugar to energy, but if you supplement your body with more than required amount of food then, it will lead to spiking of blood glucose levels and poor diabetes management.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms

Diabetes Recipe – Tropical Banana Freeze

Diabetes: Tropical banana freeze by Famhealth

Serves: 4, Time taken: 10 minutes plus 1-hour freezing

Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)189.8
Protein (g)2.3
Carbohydrates (g)33.6
Total Sugars (g)17.4
Dietary Fibre (g)3.8
Fat (g)7.2
Saturated Fat (g)5.2

1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled

1 tbsp Sesame seeds

100ml/3 fl oz Coconut milk

1 tbsp Honey

1 Lime, juice only

Steps:

  1. Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
  2. Dry fry the coconut and sesame seeds, stirring frequently, until browned
  3. Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.

Note

The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.

For more related recipes, click the link below.

Diabetes

Diabetes Recipe – Chiang Mai Chicken Curry

Diabetes: Chiang Mai Chicken Curry by Famhealth
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (kcal)                                                       518.8                  
Protein (g)                                         48.9
Carbohydrates (g)26.9
Total Sugars (g)4.4
Dietary Fibre (g)3.1
Fat (g)24.9
Saturated Fat (g)10.1

For the curry paste: 2 tsp Coriander seeds

1 tsp Cumin seeds

3 Cloves

2 Cardamom pods

1 Star anise

5 Dried long red chillies, deseeded, soaked and drained

Pinch of salt

3 tbsp Lemongrass, chopped

5cm/2” piece fresh root ginger’ chopped

1 tsp Turmeric

4 Shallots, chopped

6 Garlic cloves, peeled and chopped

For the curry: 1 Organic, free-range chicken, about 1.6 kg/3½ lbs

2 Garlic cloves, peeled

2 cm/1” piece Fresh ginger root, peeled

2 tbsp Coconut oil

12 Shallots, peeled

2 tbsp Cashew nuts

2 tbsp Fish sauce

Water or chicken stock to cover

Steps:

  1. First, dry the coriander seeds, star anise, cumin seeds, whole cloves and cardamom pods in a small dry pan until fragrant. When cooled, remove the cardamom seeds and discard the pods. Grind the spices in pestle and mortar. Combine these with the other curry paste ingredients and mix to a paste either in a mortar or in a food processor.
  2. Wash the chicken, joint into 8 pieces and remove the skin. Mash the garlic cloves and ginger to make a paste. In a large pan, heat the coconut oil and fry the garlic and ginger paste until golden. Add the curry paste and chicken and simmer for several minutes, turning frequently. Add the whole shallots and cashew nuts. Season with fish sauce. Cover with stock or water and simmer for at least 30 minutes, or until the chicken is tender.

Note: The combination of chicken and nuts gives this dish a very high magnesium content (125g per serving). Magnesium is key mineral for diabetics: and it has been shown that people with low magnesium are at higher risk of type 2 diabetes.

For more related recipes, click o the link below.

Diabetes