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Eat Right for The Fight

Eat Right for The Fight


A six-year study reported in the Journal of the American Medical Association in December 2008 said that people with diabetes who eat more high-fiber grains, vegetables, and fruits can lower their blood sugar and possibly avoid the need for additional diabetes medications. High fiber grains lower the need for insulin by slowing down the absorption of carbohydrates, and preventing surges in blood sugar.


Myth: If you don't have a family history of diabetes, you won't get it.

Fact: Diabetes tends to be an inherited trait that runs in families, but plenty of people diagnosed with the disease don't have a family history of diabetes. Weight and lifestyle also play a major role in developing diabetes.

Myth: Diabetics can recognize highs and dips in their blood sugar levels.

Fact: There is no way to know your blood glucose levels except for testing them. A diabetic may feel physical symptoms if blood sugar levels are high or low. But some people may not show symptoms when their blood glucose is too high or low.

Myth: Diabetics should not eat fruits.

Fact: It is a false notion that diabetics cannot eat fruits. One can consume fiber-rich fruits like sweet lime, oranges, guavas, gooseberries, and fruits that are high in water content like watermelon, musk melon, papaya, and plums as these help to control blood sugar levels. Fruits like mango, sapodilla, custard apple, banana, and grapes should be restricted as they have higher sugar content.

Myth: Sugar free products are safe to consume.

Fact: This may not apply to every product. Some products that are labeled "sugar-free" may be high in fat and hence are not very healthy for diabetics. So it is a good practice to read the nutrition facts on the package label before buying any food. Look for 'sugar-free' and 'fat-free' on the labels.

A diabetic diet plan for an individual is based on the height, weight, age, sex, physical activity and the nature of diabetes. Let a large part of your diet comprise of these foods:

* Complex cereals like whole wheat, bajra, jowar, ragi, wheat bran, brown rice, rice bran, and barley
* Dals and pulses like moong dal, tur dal, and rajma
* Vegetables like cabbage, brinjal, cluster beans, spinach, and methi
* Low fat dairy products like milk, curd, paneer, and buttermilk
* Fruits like papaya, musambi, and guava

Indulge in these foods in moderation:

* Fruits like chickoo, custard apple, grapes, and mango
* Vegetables such as potatoes, yam, purple yam, and sweet potato
* Biscuits such as Digestive and Marie
* Restrict the intake of fat to 2 to 4 teaspoons per day

Avoid these foods:

* Refined sugar, honey, jaggery, jams and jellies
* Deep fried foods like wafers, samosas, and farsan
* Sweets like peda, barfi, chocolates, puddings, pies, ice-creams, and biscuits made with refined flour, high sugar, and cream content

*Aerated drinks, preserved/canned fruit, fruit squash and alcohol.


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