Diabetes Diet For Indians
Today I am going to be writing on a very interesting topic and a very common disease among Indians, DIABETES. Diabetes is a very common disorder and is of many types commonly known as type 1 diabetes and type 2 diabetes.
Type 1 diabetes is due to the decreased production of insulin by the organ pancreas also known as juvenile diabetes, and type 2 diabetes is due to the failure of the cells to respond to insulin also known as adult diabetes.
There is also a third type of diabetes which most of the women face during their pregnancy known as GESTATIONAL DIABETES, which is accompanied with high blood sugar levels under the influence of hormones secreted during pregnancy. The blood sugar levels usually come back to their normal after the delivery of the baby.
Everyone knows what diabetes is and that it is related to the hormone insulin, but very few know how to maintain or prevent this disease and what exactly is the cause of this disease. There are many causes for the onset of type 2 diabetes such as obesity, poor eating habits, lack of exercise, etc. First of all let me give you all good news, type 2 diabetes can be prevented and controlled with a good diet and healthy lifestyle!! So today this article is going to be on healthy tips and foods for a diabetic person.
The main principle of controlling diabetes is through controlling the blood sugar levels which can be achieved if the right kind and amount of food is consumed. Glycemic index of a food plays a very important role in this. A high glycemic food is one which increases the blood sugar level rapidly such as white sugar, Maida, white rice, fruit juices, potato , sweets, bread etc. these foods are rapidly digested and absorbed by the body and increase the blood sugar. On the other hand, low glycemic index foods are the ones which release sugar in the blood slowly and therefore lead to a better insulin response. These foods are wheat rotis, multigrain bread, ragi, oats, buckwheat, vegetables, apple, walnuts, dals, whole fruits, chicken, eggs, etc.
The more the consumption of low glycemic index foods, the better will be the insulin response and thus a better control over diabetes. Foods which are rich in fiber also help to control diabetes and bring the blood sugar down.
Below is a sample diet which diabetics can follow .
Early Morning: 1 tsp methi seeds with water .
After half an hour breakfast can be consumed which could comprise of :
Poha/vegetable upma/ oats and milk/ vegetable oats dosa/ methi thepla/vegetable egg omlette
With the breakfast a glass of milk with ½ tsp sugar and one whole fruit can be eaten.
Lunch: 2 ragi rotis (2 parts wheat flour and 1 part ragi flour)+ 1 small cup dal/dahi/buttermilk + vegetables+ salad
Evening snack: wheat bread vegetable sandwich/ sukha bhel with onion tomatoes/ veg soup/tea with ½ tsp sugar and digestive biscuits/green tea with fruits
Dinner: 2 ragi rotis+ grilled chicken/grilled fish/dal/paneer/dahi+ vegetables+ salad
Bedtime: 1 cup warm milk with ½ tsp sugar
(ps: This is just a sample diet and individual responses to this diet may vary)
Please remember to drink lot of water and exercise everyday and follow a healthy diet to control diabetes. Diabetes is just a disease it is not the end of the world! I hope this article has been informative and helped you or anybody diabetic whom you know. Thank you for reading this article till then…Eat healthy, live healthy!!
Do you also agree that Diabetes is the most common disorder among Indians? Are you ready to control this lifestyle menace with this Diabetes Diet For Indians?
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