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Diabetics:
In diabetic people, the body either does not make enough
insulin or it cannot use the insulin correctly. This is why too much glucose
builds in the bloodstream.
Symptoms of diabetes
Here are a few:
Extreme thirst and hunger
Frequent urination
Sores or bruises that heal slowly
Dry, itchy skin
Unexplained weight loss
Unusual tiredness or drowsiness
Tingling or numbness in the hands or feet
Diabetics need a balance of diet and exercise.
Here are some foods you can eat, and some foods you must
avoid!
Foods you must avoid!
i. Salt
Salt is the greatest culprit for diabetics. You get enough
salt from vegetables in inorganic form, so reduce the intake of inorganic salt.
ii. Sugar
Sucrose, a table sugar, provides nothing but calories and
carbohydrates.
Also, you need calcium to digest sucrose. Insufficient
sucrose intake might lead to calcium being leached off the bones.
Substitute sucrose with natural sugar, like honey, jaggery,
etc.
iii. Fat
Excessive fat intake is definitely not a good habit.
Try and exclude fried items from your diet totally.
But, remember, you must have a small quantity of oil to
absorb fat-soluble vitamins, especially vitamin E.
iv. For non-vegetarians
Try and stop the intake of red meat completely.
Try to go in for a vegetarian diet. If you cannot, decrease
the consumption of eggs and poultry.
You can, however, eat lean fish two to three times a week.
v. Whole milk and products
Try to switch to low fat milk and its products like yogurt
(curd).
Replace high fat cheese with low fat cottage cheese.
vi. Tea and coffee
Do not have more than two cups of the conventional tea or
decaffeinated coffee every day.
Try to switch to herbal teas.
vii. White flour and its products
Replace these with whole grains, wholewheat or soya breads
and unpolished rice.
viii. Foods with a high glycemic index
Avoid white rice, potatoes, carrots, breads and banana --
they increase the blood-sugar levels.
Special food for diabetics
i. Bitter gourd
This vegetable contains a high dosage of 'plant insulin'. It
lowers the blood-sugar levels effectively.
Have the juice of three to four, early morning on an empty
stomach.
As a vegetable, too, it can be taken on a regular basis.
Powder the seeds of Bitter gourd (measuring 1 teaspoon), mix
with water and drink it.
ii. Fenugreek (Vendhayam)
It is the most common food used to control diabetes.
Gulp a teaspoonful of these seeds with a glass of water
daily.
Soak the seeds overnight. Have the water in which the seeds
were soaked.
You can make chutney with methi seeds. You can also eat them
sprouted, dried and powdered, or mix them in wheat flour to make chapattis.
iii. Indian blackberry (jamun)(Naval Pazham)
This fruit is very effective in preventing and controlling
diabetes.
Powder the stone of the fruit and eat it -- it contains
glucoside, which prevents the conversion of starch into sugars.
iv. Garlic
This is used to lower blood-sugar levels.
Garlic is rich in potassium and replaces the potassium which
gets lost in urine.
It also contains zinc and sulphur, which are components of
insulin.
Take about three to four flakes of freshly crushed garlic
daily.
v. Onion
Because of its diuretic and digestive properties, onion
works against diabetes.
Raw onion is more useful.
vi. Flaxseed
This is the richest source of Omega 3 fatty acids.
It helps control diabetes because it maintains the
sensitivity of the cell membrane, facilitates insulin, and thereby the uptake
of glucose by the cells.
vii. Fibre
Soluble fibre, found in apples, kidney beans, oatmeal,
soyabean, etc, help control diabetes.
These aid slow digestion and absorption of nutrients,
resulting in a slow and steady release of glucose.
They soak up excess bile acids found in the intestinal
tract, the same acids that are converted to blood cholesterol.
They also help empty the stomach and trigger satiety that
can help Type 2 diabetics to achieve weight loss goals.
viii. Cinnamon solution (pattai)
Water extracts of cinnamon have been found to promote
glucose metabolism and reduce cholesterol.
You can boil cinnamon sticks in water and drink this water.
ix. Antioxidants
Diabetes is often associated with conditions like heart
disease, diabetic retinopathy, immune deficiency and kidney disease.
Many are caused by free radical damage. Therefore, make sure
you include antioxidants, especially vitamin C (lemons), vit E, selenium, zinc
and chromium (Brewer's yeast), in your diet, as they have been shown to control
blood sugar levels.
Weight Loss for People with Diabetes
Losing weight is often one of the toughest challenges that
an individual can be confronted with. It requires loads of will power,
dedication, effort and discipline. Yet, the good part is, a lot of people
around us are doing it every day and you can also do it once you set your mind
to it. Since weight loss is the best way of combating and controlling Type 2
diabetes, it is vital to understand that losing weight is not an option, but a
necessity for you.
If you are just starting out on the load shedding wagon,
then here are some practical weight loss tips that may help you reach your
destination without any detours:
Start making healthier food choices
If you have diabetes you should be consuming a combined 8 to
10 servings of fruits and vegetables every day. Having fresh fruit or a
vegetable salad / soup right before your meal will not only help you achieve
your required daily intake of essential vitamins and minerals but also make you
feel fuller before you start with the rest of your main course.
