Hi Friends!! Today have chosen a topic which is becoming a dreaded name & a very common ailment. In yester years it was seen to affect at old age maybe after retirement or just a few years before that. Today you cannot say so any of us can be affected by it there is no age restrictions. Primarily what has changed is our lifestyle, & so very rightly called lifestyle diseases. Nowadays everyone is busy with their careers, running around for work (though not literally) & has very less time to relax & care about themselves and families. Also it is said by doctors & researchers people who are obese have a higher risk towards diabetes. Overweight stresses the individual cells which in turn send signals for insulin resistance thus increasing the blood sugar levels the first indication of diabetes.
We can control diabetes from early stages called pre-diabetes by changing our lifestyle. This includes Breakfast which is the most important meal of the day. It has been seen a person who does not have breakfast properly has a tendency to overeat during the day and also becomes lazy & sluggish. A healthy breakfast should have carbohydrates, proteins & fiber (ofcourse vitamins & minerals). A combination of fresh fruits, whole grain cereals, milk, eggs are ideal choice for breakfast (fruits will not include sealed fruit juices). Most of you will find it very cumbersome to do so much in the mornings, so atleast have a filling breakfast & change it on regular basis. A change in the eating habits have shown to trigger a good signal to the brain.
Today the main focus is on food which you can have as a diabetic which will control your symptoms. I will again focus on food high in anti-oxidants, vitamins and fiber and something which can be easily made available.
1. Beans: Beans typically available in India as Rajma & Soybeans, are in true sense the magic beans. They are a great source of protein, and have high dietary fiber. They help control blood sugar level & reduces risk of first time stroke. They are high quality carbohydrates and 1/2 cup of beans count for more than 9g of fiber, one starch & one lean meat. So now you know how much beans you should have, but barring the ghee in the preparation of Rajma :D.
2. Broccoli: This vegetable not liked by many (including me earlier) is a great source of Anti-oxidants beta-carotene which is responsible for production of Vitamin A in the body. Also the Vitamin C found in 100g broccoli is higher than similar amount of oranges. It does not have any starch & promotes good vision, teeth, bones & skin. Very rich content of folate & fiber with minimal calories & carbohydrates. Include this in your veggies sauteed, steamed, grilled.
3. Low fat Yogurt: Be sure to eat low-fat yogurt, as mentioned in my yesterday's post the fat content in dairy products are very high and not good for health. The high content of calcium & good amount of proteins have known to reduce risk of type-2 diabetes. Already mentioned yesterday calcium helps slowing down the break down of carbohydrates in the meal.
4. Watermelon: They are a good source of antioxidant lycopene, which may help protect against some cancers & cell damage associated with heart diseases. The fruit is low in saturated fat & cholesterol keeps the heart healthy. It also has a very good amount of water content. The amount of watermelon a person can have defines how much effect it has on the glycemic index (GI: a measure of effects of carbohydrates on the blood sugar level), a normal serving of watermelon is around 1.25 cup which has a low GI of only about 9.
5. Cinnamon: Cinnamon known as Dalchini in hindi is known to reduce the insulin resistance in people with type 2 diabetes. Also it has shown effect on lowering the cholesterol levels by around 18%. To have around an inch of cinnamon raw has shown great results, in lower blood sugar levels & cholesterol. People with any kind of liver ailments should exercise caution while consumption of cinnamon.While consuming ground cinnamon powder available in the market, the results might not be very favorable as the contents may not be very pure.
Hope you like this post & circulate it to maximum people you know. It might help them fight this disease. A good diet can improve our lives alot & save us from various lifestyle diseases. Please provide me with your valuable suggestions over the content. Thanks!!
We can control diabetes from early stages called pre-diabetes by changing our lifestyle. This includes Breakfast which is the most important meal of the day. It has been seen a person who does not have breakfast properly has a tendency to overeat during the day and also becomes lazy & sluggish. A healthy breakfast should have carbohydrates, proteins & fiber (ofcourse vitamins & minerals). A combination of fresh fruits, whole grain cereals, milk, eggs are ideal choice for breakfast (fruits will not include sealed fruit juices). Most of you will find it very cumbersome to do so much in the mornings, so atleast have a filling breakfast & change it on regular basis. A change in the eating habits have shown to trigger a good signal to the brain.
Today the main focus is on food which you can have as a diabetic which will control your symptoms. I will again focus on food high in anti-oxidants, vitamins and fiber and something which can be easily made available.
1. Beans: Beans typically available in India as Rajma & Soybeans, are in true sense the magic beans. They are a great source of protein, and have high dietary fiber. They help control blood sugar level & reduces risk of first time stroke. They are high quality carbohydrates and 1/2 cup of beans count for more than 9g of fiber, one starch & one lean meat. So now you know how much beans you should have, but barring the ghee in the preparation of Rajma :D.
2. Broccoli: This vegetable not liked by many (including me earlier) is a great source of Anti-oxidants beta-carotene which is responsible for production of Vitamin A in the body. Also the Vitamin C found in 100g broccoli is higher than similar amount of oranges. It does not have any starch & promotes good vision, teeth, bones & skin. Very rich content of folate & fiber with minimal calories & carbohydrates. Include this in your veggies sauteed, steamed, grilled.
3. Low fat Yogurt: Be sure to eat low-fat yogurt, as mentioned in my yesterday's post the fat content in dairy products are very high and not good for health. The high content of calcium & good amount of proteins have known to reduce risk of type-2 diabetes. Already mentioned yesterday calcium helps slowing down the break down of carbohydrates in the meal.
4. Watermelon: They are a good source of antioxidant lycopene, which may help protect against some cancers & cell damage associated with heart diseases. The fruit is low in saturated fat & cholesterol keeps the heart healthy. It also has a very good amount of water content. The amount of watermelon a person can have defines how much effect it has on the glycemic index (GI: a measure of effects of carbohydrates on the blood sugar level), a normal serving of watermelon is around 1.25 cup which has a low GI of only about 9.
Hope you like this post & circulate it to maximum people you know. It might help them fight this disease. A good diet can improve our lives alot & save us from various lifestyle diseases. Please provide me with your valuable suggestions over the content. Thanks!!
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