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| TOTAL HEALTH RECIPES |
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Diabetes is a condition characterized
by high blood sugar (glucose) levels due to a lack or insufficient production
of a hormone called insulin in the body. Insulin is responsible for decreasing
the blood sugar levels and aids in producing energy for the cells. Without enough
insulin, glucose obtained from the food builds up in the blood stream leading
to a hike in blood sugar levels above than the normal limits. It is a lifelong
condition that can be managed with careful diet control and proper medication
(either oral medication or insulin) under your physician's supervision. | |
| 1.
| Genetics (heredity) |
| 2.
| Obesity | | 3. | Irregular
and unhealthy eating habits | | 4. | Stress |
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For diabetics, what they eat and when they eat is extremely important. So some
modifications in eating habits are very helpful for every individual with diabetes.
Here are some delicious ways to make all those unpalatable remedial foods a part
of your lifestyle. | 1.
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Karela (bitter gourd): The juice of karela with seeds or the cooked vegetable
is beneficial for diabetics. This helps to reduce sugar levels in the blood as
well as in the urine. If you choose to have this drink, it is advisable to do
so on an empty stomach or before meals. Try the recipe of Karela Theplas for an
interesting variation. | | 2.
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Soyabeans: Soyabeans in any form like whole beans or sprouts, soya flour, Soya
milk have been proved to control the blood sugar levels in diabetics. It is also
effective in preventing neurological complications like numbness of feet and shivering
of hands, that occur among diabetes | |
3. |
Black jamun: The fruit black jamun is said to be a boon for diabetics. This fruit
is delicious and can be taken in adequate quantities when in season. An enzyme
jamboline present in this fruit helps to control the blood sugar levels. Jamun
juice spiked with black salt (sanchal) tastes delicious too and is also a good
way of including this fruit in your diet. Dried powder of the leaves of this plant
is also very effective in lowering blood sugar levels. One teaspoon of equal quantities
of jamun powder and amla powder has proven to be very useful too. |
| 4.
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Fenugreek (methi): Both the methi seeds and leaves are effective in controlling
diabetes. One teaspoon of methi seeds soaked in water overnight should be consumed
with milk the first thing every morning. If you are amongst those who are very
fussy about eating methi, try disguising it in your daily meals like rotis, parathas
or subzis. | | 5. | Chana
dal (split Bengal gram): Research shows that chana dal helps in the utilization
of blood sugar effectively thus causing a slow rise in blood sugar levels. Have
steamed chana dal and besan foods like dhoklas among others to add this food to
your diet. | | |
Sweeteners like sugar, honey and
jaggery
Confectionery and mithai
Refined foods like refined flour, pasta,
sugar and polished rice
Deep fried foods
Dried fruits and nuts
Creamy
salad dressings
Fruit juices
Aerated drinks
Full fat dairy products
Pickles,
canned and preserved foods | | |
1.
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Consume plenty of fibre-rich foods such as whole cereals, pulses, raw vegetables
and fruits as they help to maintain the blood sugar levels. In cereals, whole
wheat is better than rice because it contains an enzyme called Ascarbose, which
allows carbohydrate to be absorbed slowly. Thus, the blood sugar does not rise
rapidly. | | 2.
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Have only one source of protein like dal, milk or curds in each meal. If you are
used to having thick dal, try to dilute it, as that will cut down on the protein
content drastically. Even the buttermilk you consume should be diluted with water
to reduce the intake of concentrated protein and fat in your diet. |
| 3.
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Restrict the consumption of fat to 3 teaspoons per day. Bake, roast, steam or
sauté instead of shallow frying and deep-frying. It is also wiser to replace
full fat dairy products with their low fat counterparts. Low fat milk has all
the goodness of whole milk except the fat which is the most important culprit
for many ailments. | | 4. | Try
to eat in a calm atmosphere as stress or anxiety can impair the production of
insulin. | | 5. | Walk
for 15 to 20 minutes after every meal as exercise utilizes the sugar present in
blood and helps insulin work better. | | | Chola
Dal Dhoklas
Green Pea Parathas
Whole
Wheat Corn Flake Rolls
Karela Theplas
Carrot
Methi Subzi
Lemon Phudina Pani
Rice
Porridge |
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