Diet: Diabetes Diet for Indians ----Expert Speak
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17th Nov 2013, 07:36 PM #1
Diet: Diabetes Diet for Indians ----Expert Speak
Diet: Diabetes Diet for Indians
For diabetics, a healthy diabetes diet is the essence to healthy living along with exercise, of course. But what makes up a diabetes diet for Indians? There are several diabetes diets published online, which include exotic ingredients and food items. But what about ingredients that are locally available to Indians with diabetes?
Let’s get a diabetes diet for Indians from the experts in nutrition and diabetology.
Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests “A diabetes diet should be high on fiber, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc.” But remember to consume these components in moderation.
Diabetes diet for Indians should have the ratio of 60:20:20 for carbs, fats and proteins, the doctor explains, “Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.” He adds that a diabetes diet should “have at least two seasonal fruits and three vegetables in a diet plan.” As for dry fruits, the fructose can spike up your sugar level.
The doctor shares his recipe for diabetes diet for Indians:
- One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.
- Drink tomato juice with salt and pepper ever morning on an empty stomach.
- Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.
We move now to nutritionist Rekha Sharma to look for elaborate answers to diabetes diet for Indians. Rekha Sharma, President and Director of Indian Dietetic Association shares some major diabetes diet pointers that one should follow at home or at a restaurant.
Expert Speak: Diabetes diet for Indians
Whole grains, oats, channa atta, millets and other high fiber foods should be included in the meals. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts.
Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.
High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included in one’s diet. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.
Pulses are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fiber help lowering down the blood sugar levels and thus are healthy.
Good fats such as Omega 3 and MUFA should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil, fatty fish and nuts. These are also low in cholesterol and are trans fat free.
Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be consumed lesser than the others.
The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!
18th Nov 2013, 12:15 PM #2
Re: Diet: Diabetes Diet for Indians ----Expert Speak
Pistachios curb diabetes: Study
In a controlled intervention trial of pistachios conducted by National Diabetes, Obesity and Cholesterol Foundation (N-DOC), daily consumption of a handful of the nut was found to reduce symptoms of diabetes and cardiovascular disease in people with metabolic syndrome.
"Nuts (mainly pistachios, almonds and walnuts) have been shown to have beneficial effects on glycemic and lipid parameters. Pistachios are most beneficial for Indians," said Dr Anoop Misra, chairman, Fortis C-DOC center for diabetes, obesity, metabolic diseases, and endocrinology, who led the study.
Nearly 500 people, between the ages of 25 and 65 years, who had pre-diabetic conditions were analysed for two years.
Half the people in the programme were put on a restricted healthy diet, 45 minutes of moderate to brisk exercise and given pistachios. The other half followed the same schedule with the exception of consumption of pistachios.
After being observed for about six months, the candidates showed marginal weight loss, reduction in gut fat, better insulin action among other positive results.
"We recommended that in a day, 20% of the calories, out of a calorie demand of about 1,200 kcal, should come from pistachios. But it also depends on a person's weight, height, lifestyle etc. Pistachios are known to reduce appetite, have good fat and boost metabolism to an extent," said Dr Seema Gulati, also a part of the study.
More and more young people are suffering from pre-diabetic conditions owing to their unhealthy lifestyle. "We are also genetically predisposed to acquiring lifestyle diseases and that is why we need to be careful, especially those who are at a higher risk due to high blood pressure, high cholesterol, smoking, etc," said Dr Misra.