Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.
Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.
Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.
Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.
Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.
4 Superfoods You Must Add to Your Daily Diet
Blueberries are rich in fiber, antioxidants, and phytonutrients. According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline.
Apples are an excellent source of antioxidants, which combat free radicals. Researchers at Florida State found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.
3. Dark leafy vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person’s risk of developing Type 2 diabetes. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled.
4. Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.
Foods rich in proteins and their benefits
Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.
One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.
Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.
The Correlation Between Diabetes And Food by Famhealth
As Diabetes is a disorder due to the body’s inability to process sugar, there is a direct and intrinsic relationship between Diabetes and food. In fact, managing food intake is also one of the first steps in managing and living with Diabetes.
Once you have received a positive diagnosis for Diabetes, one of the first things the doctors advise is managing your diet and nutrition. At this point, it’s helpful to become aware of the term “Glycaemic Index” and what that means for your diet plan. Glycaemic Index is a value associated with food items that indicates the food’s effect on an individual’s blood glucose levels.
Selecting the right food items by checking out their Glycaemic Indices is very important in managing Diabetes with diet and nutrition. Choice of low glycaemic value foods can help you come out a winner and stay on top of your condition!
What to eat?
One of the first questions that comes to the mind of people and families living with Diabetes is: “What to eat?” The good news is, people living with Diabetes can, in fact, eat almost anything, as long as it is in small portions, barring selected high processed sugar items, discussed in our food corner of Famhealth,s diabetes community.
The term “diet plan” can be a stress point in itself, as it hints at the need to change established eating patterns. However, if you have been diagnosed with Diabetes, this is one stress you need not take, as the “Diabetes diet plans” are some of the healthiest plans and can easily be followed by anyone, with the possible exception of small children.
In fact, there are no specific, rigid meal plans that are to be followed. People living with Diabetes can eat almost anything –moderately.
Do you want to control fluctuation in your blood glucose levels?
Sometimes you will note your blood sugar levels are fluctuating form high to low. There is a simple reason behind this – chances are there is something that you have been eating that is not fitting in with the management of your condition.
Blood sugars are affected by many things that include the food you ate, how long ago you ate, your physical activity, stress levels, sleep patterns, and your emotional wellbeing. If you use Insulin to address these fluctuations, chances are you may get stuck in a high-low cycle that is bad for your long-term health.
It is a good idea to keep a daily record of your meals and physical activity levels as it has an impact on how stable your blood sugar levels are. People with diabetes need to eat small meals frequently, especially when they are on medications such as Insulin, to watch out for low blood glucose levels. According to the American Diabetes Association, a daily intake of 1400-1500 calories is a must, in accordance with the individual’s BMI and physical activity levels.
Do check with your doctor about how much activity and how many calories your body needs daily as you plan your diet and exercise routine. An ideal diabetes meal includes a variety of low carbohydrates, proteins, fibrous non-starchy fruits and vegetables. However, before we delve into the list of suitable food items, let us take a quick look at the myths and facts surrounding Diabetes-friendly foods.
Smart Eating Strategies
Keep a Food Diary
One of the smartest ways to manage your condition is to record what you are eating throughout the day. Leading dieticians around the world recommend keeping a detailed record of what you are eating so as to better understand how they impact your condition. Studies in United Kingdom confirm that people who maintained food records lose the extra weight, and keep it off better than people who did not record their intake.
Watch your food labels
Want to grab your favourite drink or take a bite of the potato chips? It is a good idea to read the nutritional information given on the package label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests that awareness of the calorie content and sugar levels helps people living with Diabetes keep track of unsuitable food items that may spike their blood glucose levels.
Start with a good breakfast
Starting the day with a good breakfast powers you up with energy and helps you maintain your blood glucose levels throughout the day. There is enough research out there to support this statement. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, and milk.
Eat by the plate method
This is an interesting method advocated by ADA, which subscribes filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins such as grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels under check.
Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with Type 1 or Type 2 Diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrates in the foods that you eat every day. Carbohydrates are one of the main nutrients found in food and drinks. Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace unhealthy carbs with Diabetes-friendly and healthy low-carb foods. According to National Institute of Health, USA, healthy carbohydrates, such as whole grains as well as fruits and vegetables are a vital part of a healthy eating plan as they provide both energy and nutrients such as vitamins & minerals and most importantly fibre. Fibre can help in preventing constipation, lowering cholesterol levels, and controlling your weight. Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.
Eat more small meals
People with diabetes should eat four to five small meals during the day, instead of three large meals according to the American Diabetes Association (ADA). Eating small meals allows the body to replenish itself, while at the same time slower, continuous absorption of food prevents cravings and hunger pangs. Among the benefits associated with this are decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol levels.
Always stock up your refrigerator
Stocking up your refrigerator with healthy food items is all about keeping your supplies ready. This prevents you from eating high calorie and sugary food items when you feel hungry or have any cravings. You can choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make mini-meals and avoid binging.
To read more on Diabetes, click on the link below.
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
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.
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.
Johnny Johnny yes papa … eating sugar no papa, open your mouth ha ha ha. Isn’t this famous old poem “so true” for many of us? Well, sugar cravings can be smartly handled and satisfied by natural effective alternatives, read on to find out.
Indulge in fresh and seasonal fruits:
Eating fruits is not only beneficial for your health, but the natural “fructose” content in fruits satisfy your “sugar cravings” too. Fresh and seasonal fruits like berries, avocado, cherries, pear, apples, grapes, mangoes, bananas, pomegranate, kiwi etc…. are readily available in the market and can be used as fillers/minimeals in diabetes diet plans. Adding fruits to your cornflakes for breakfast can be a great way to replace sugars totally. But remember packed and processed fruits should be avoided as they carry “hidden sugars” which may spike your blood glucose level.
Add Flavour to your meals:
Spices and herbs can do wonders to your diabetes meals. Why stick with the bland and boring taste, spice up your meals. Add a pinch of cardamom, cloves, turmeric, cumin, white pepper, black pepper, red dried chill or chilli flakes etc and have a great tasty meal. This will not only satisfy your taste buds but also keep you away from sugar cravings.
Looking for a drink?
Do you quench your thirst with high sugar aerated drinks? Replace it with low fat milk, fruit juices, coconut water (rich in minerals and antioxidants) or simply water. Quenching your thirst with water is the best way to cut out on sugar and calories. Research hints replacing high sugar drinks and mock tails with non-soda drinks not only help you curb sugar cravings but also helps the extra calories away.
Aroma & beverages
We all love our tea’s and coffees’. Mostly we are recommended by our dieticians to consume it minus the “sugars” but did you know adding aroma to beverages can curb sugar cravings. Scientific studies reveal that adding jasmine leaves or cardamom powder in your tea can curb sugar cravings to a larger extent.
There will be occasions where you will want to pamper yourself, research hints a tiny portion of “dark chocolate” rich with cocoa will not only satisfy your “sugar tooth” but also help you in keeping your sugar cravings under control. Scientific studies also reveal that “Dark chocolate” keeps you away from depression and elevates your mood. You are advised to check with your doctor/dietician about the portion sizes. Exceeding the recommended portion sizes may lead to spiking of blood glucose levels.
American Diabetes Association suggests, eating frequent meals in intervals keeps sugar cravings in control and also helps you in losing the weight. Also eating frequently and keeps your blood glucose levels in control.
To read more on Diabetes, click on the link below,
Diabetes new Zealand magazine