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| TOTAL HEALTH RECIPES |
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Diabetes
Common
Myths About Diabetes
Myth : Diabetes cannot be prevented...
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Fact :
Diabetes can be prevented, if you do not have a family history of it. Its onset
can also be delayed in individuals who have a family history of diabetes and are
predisposed to this condition. For example, a WHO report says that if both parents
are diabetic there is 99% chance of the child being diabetic, 70% if one parent
is diabetic and the other is from a diabetic family, 40% if only one parent is
diabetic and only 20% if anyone in the family is diabetic.
Eating regular
meals, exercising regularly, refraining from cigarettes and alcohol and keeping
stress away are all good measures that can help to keep diabetes away. |
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Myth : Excessive consumption of sweets can cause diabetes.... |
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Fact :
Consumption of sugar or sweets is not directly responsible for the onset of diabetes.
It is the body's inability to produce insulin that causes diabetes. When the cells
cannot utilize the sugar or starch we eat, our blood sugar levels rise rapidly
causing diabetes or even aggravating already existing diabetes.
However, excessive
consumption of sweets can also lead to weight gain and such a weight gain along
with sedentary habits, stress and/or a family history of diabetes can increase
the risk of its occurrence. | |
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Myth : Diabetes is curable...
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Fact :
There is no real cure for diabetes and it is a life long condition that can be
managed through diet control, exercise and medication under the supervision of
your physician.
However, if you are a borderline diabetic, with proper care
you can keep your blood sugar levels under control without the use of any medication.
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Myth
: Diabetics should not eat fruits....
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Fact :
It is a false notion that diabetics should not have
fruits. One can consume fibre-rich fruits like sweet lime, oranges, guavas, amla,
etc and fruits that are high in water fruits like watermelon, musk melon, strawberries,
papaya, plums, etc. as these help to control blood sugar levels. Due to their
low glycemic index, they promote a gradual increase in the blood sugar levels
which is beneficial to diabetics. Fresh fruits like oranges, sweet lime, apples
also contribute substantially in providing vitamins and minerals to our diet.
On the other hand, restrict all fruit juices because they contain too much sugar
and because plenty of fruit is required to make 1 glass of juice. Juice will also
not add any fibre to your diet as most of it is are strained thus raising the
blood sugar levels instantaneously. Fruits like mango, chickoo, custard apple,
banana and grapes should also be restricted as they have a high sugar content.
Refer to the food exchange list to see how much quantity of a particular fruit
is allowed. | | |
Myth
: Diabetics cannot eat rice .....
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Fact :
That's not completely true. The caloric value of rice
is very close to other cereals like wheat and jowar but rice has a tendency to
increase the blood sugar levels very quickly. Therefore rice should always be
combined with some other food, preferably vegetables or dals, as they have a high
fibre content which prevents a rapid rise in blood sugar (sugar) levels. Brown
rice or unpolished rice is a better choice as compared to white polished rice
as they have more fibre. | | |
Myth : Diabetics can never eat sweets or desserts....
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Fact :
That's not true. Diabetics can enjoy an occasional treat like a pastry or ice
cream but the key is to have it in moderation and also in accordance with the
food exchange list. If you indulge in dessert, try and compensate for that treat
with other foods in the same meal. For example, if you know you want to eat dessert,
then skip either the appetizer or the rice dish.
If you're having dessert
try and share it with someone so that you're not obliged to finish the whole portion.
Choose a fruit based dessert over a cream based one.
Try the low calorie desserts
that we have made with low fat products and artificial sweeteners and satiate
your sweet tooth. | | |
Myth : Artificial sweeteners have no side effects...
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Fact :
Artificial sweeteners are safe for everyone except pregnant or breast feeding
women. Artificial sweeteners like saccharine and aspartame are almost free of
calories and carbohydrates and so do not raise the blood sugar levels like sugar
does. Some sweeteners can cause mild reactions like dizziness, headaches, gas
or diarrhoea.
Adding it in the right quantity is also vital because if you
have added too much sweetener, then there is a predominant bitter after taste.
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Myth
: Sugar free products are safe to consume... |
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Fact :
No, 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 before buying any food.
Look for sugar free and fat free on the labels. | |
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All
the recipes mentioned in the above text can be found through the search
option.
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