Myths and facts about eating to prevent or control diabetes
MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. The key when eating dessert or a sweet treat, is to make sure that it is part of a healthy meal plan, or combined with exercise.
MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.
MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the type you eat are especially important for carbohydrates. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.
MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.
Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic and “dietetic” foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation
Some Do's and Don'ts for a hassle free diabetic diet
- Drink plenty of water. Water is important for everybody, but especially for diabetics because decrease of the hydration-level can cause serious health problems
- Try to choose low or non-fat varieties over full-fat dairy products, as they are lower in saturated fat and cholesterol.
- Try to switch to herbal tea rather than caffeinated tea.
- Current recommendations for diabetics are to take plenty of fruits and vegetables, as naturally occurring fruit sugar (fructose) is more slowly absorbed than sucrose, and raises the blood glucose to a lesser extent. Very sweet fruits (mango, banana, chikoo etc) can be taken in small portions, along with a meal to reduce the spike in blood glucose.
- It is very important to never skip any meal. It is easier to keep blood sugars stable if you eat your meals at the same time everyday.
- Avoid eating or drinking anything containing a lot of sugar likes cakes, sweets, chocolate etc
- Stop eating fried or fatty foods. Try baking or broiling the food instead of frying.
- Avoid eating large quantities of lots of rice, potatoes, bananas as these can raise your blood sugar level.
- You can take dairy products like milk and yoghurt but avoid fatty products like butter, cheese, ghee etc. It is better to use low fat milk or skimmed milk
- Diabetes can put you at increased risk for hypertension and cardiovascular complications. Try to reduce the intake of salt in your food.
- Don’t overeat at any time of the day
Onions play an very important role in the diet of a diabetic person. Onions contain properties that actually fight against diabetes. It also aids digestion besides serving as a diuretic. Lady' s finger is another vegetable which is not a No - No veggie for Diabetic patient. So the combination of these two is Bhindi Do Pyaaza. My favorite side dish for chapati and rotisIngredients:
- Lady's Finger - washed , dried and cut into 1/2 inch pieces ( I used 300 gms of Lady's finger)
- Onion - 3-4 cut into 1/2 inch pieces
- Red chillie powder - 2 1/2 tsps
- Coriander powder - 1 tsps
- Turmeric powder - 1/2 tsp
- Amchur Powder - 1/2 tsp ( This is used to remove the sliminess of Okra/Ladys finger)
- Salt to taste
- Wash the lady's finger and pat them dry using a kitchen towel
- When dry cut them into 1/2 inch pieces
- Cut the onions also into 1/2 inch pieces
- In a non stick pan add oil
- When the oil is hot add cut lady's finger and saute for 3 - 5 minutes
- Add the dry powders except Amchur powder at this stage ( Amchur powder can be replaced with tamarind water or lime juice)
- Keep sauting for 2 minutes
- Add the chopped onions at this point
- Adjust for salt and keep stirring
- Add the amchur powder and stir well at a low flame
- Serve hot with Rotis or Chapatis