Do not worry for this disease, though it is one of the most ferocious contenders for ‘’Disease of the 21st Century.’’
Diabetes mellitus/Type 2 diabetes outnumbers any other disease because of our negligence to maintain right food habit. The top of it, we also prefer to have a sedentary lifestyle.
We desire to eat tasty, spicy and luscious food to full belly supported by burping, but this is not the correct dietary habit. And, if this becomes your practice, no one can save from the snare of this slowly killing disease.
For diabetic patients, intake of a proper breakfast supplemented by lunch and dinner is very important. Breakfast is the central system of food because health is confronted with various physical and mental anxieties, and to achieve the demands of the body of a diabetic patient, dietary habit along with vigorous exercise is strongly recommended. Intake of food must fulfill the required caloric value. A fueling breakfast helps us to achieve a high energy level with a cascading effect on HbA1C.
We are mostly attacked with diabetes after the age of 40 due to poor lifestyle, eating junk food, working late nights, remain tensed and increasing anxiety. There is also a genetic component. This does not mean that you become philosophical, if your family has a history of diabetes.
You have to boldly accept the fact of life to get rid of bad dietary habits and embrace upon good one. Prevention is better than cure. If you are vigilant and have control of your weight, participate in all types of exercises, have tenacity to build muscle and burn extra calories, you will be able to combat this disease very easily.
The major complications of diabetes arise as a direct result of poor blood sugar control which ultimately affects your kidney, eyes, skin and nerves.
Once you are diagnosed with this disease, you must prepare a chart of dietary management. This is very vital to optimize the treatment. A strict no to sugar and in the negative list, you have to add refined carbs like refined flour, starchy vegetables, fruit juices, fruits like mangoes, custard apples and dates, fried food,Chocolate, sauces and salad dressings with hidden sugar, cigarette and alcohol.
Timing of meals is an important factor. The diabetic patient should not remain without food for long hours. They should consume some food of well defined caloric value at equal interval of time. Precisely that is the reason, for diabetes, people should always take food in little quantity.
Long period of hunger and binge eating may cause the fluctuation of blood sugar and you may face other ailments. Every meal has to contain a combination of a complex carbohydrate and protein to slow the process of absorption of glucose.
The following food should be eaten during breakfast; this will enable your body to remain physically active and more energetic to fight this disease. If your energy level is high, you will be calmer and have greater retaining ability.
One small size of bitter-gourd, cucumber and tomato and all are to be soaked in warm water to make the same hygienic.
All these vegetables are needed to be chopped and are to be consumed without salt and lemon. This salad will help to reduce blood sugar/type 2 diabetes. If this can be taken regularly and throughout your life, then this will reduce the likelihood of diabetes.
Further, if nagging joint pain annoys you, then this salad is to be garnished with 3 or 4 seeds of walnut. This salad is to be consumed on an empty stomach. People who are accustomed to drink bed tea, they have to first get rid of the said habit and then start consuming this salad. This is not a luscious food, and so quantity can be decided as per your ability to consume, but the specified quantity is the minimum requirement for effective control.
If you are not able to digest the salad in its raw condition, you may opt for a half cup of juice made of these vegetables.
Still, if you are not comfortable with its bitter taste, you may at least start the breakfast with one small piece of a boiled bitter-gourd.
After consuming this salad, you may complete your rituals and eat a fueling breakfast followed by lunch and dinner based on the various varieties given below-
*Wholegrain Carbohydrate:
If body’s physical power is to be rejuvenated during diabetic stage, then the blood sugar level must be very steady.
So, you should discontinue the sugary cereal and white bread and opt for whole grain cereals. These contain B vitamins, very specifically B1 and along with blood sugar, it produces acetylcholine. This acetylcholine increases your mental sharpness because during diabetes, you will feel giddy. This acetylcholine is nothing but the memory boosting brain chemical.
*Sufficient intake of proteins:
You may opt for a glass of low fat of milk, which provides an excellent protein. This again adds power to concrete with full focus to anything. Protein can be found from a bowl of sprouts or boiled/scrambled eggs or fish.
*Magic power of fruit:
Fruits are high ranking foods which support the bodily system with varieties of vitamins. The natural sugars existing in the fruits make your Neuro cells, super charged in diabetic condition; you may eat one plate of papaya or one not very ripe banana. You may consume guava, blueberry or apple. One glass of juice of these fruits is also recommended as a stimulant to wash down the breakfast.
*Some fat intake:
Omega-3s (the quality fats) are also very important for diabetic patient. These carry essential fatty acids. EFA energizes your physical activities which are essential for a diabetic person. You must practice munching of nuts like walnuts, almond seeds like flax seeds. These can be taken in between breakfast and lunch or in between lunch and dinner.
*Water:
Please reach for a fruit juice as stated above, plain water, low fat milk or antioxidant green tea. It is not advisable to drink coffee. It acts as a stimulant to make you awake for a long time and for a diabetic patient, timely and sound sleep is highly recommended.
The consumption of 4 to 5 liters of water per day is a must. A cup of green tea can be a substitute for milk, if you are not that comfortable to drink milk.
If you are a coffee lover, you can drink during the course of the day, limited to 2 cups. But, you should avoid this during breakfast because coffee is not a healthy drink; rather it is classified as a stimulant.
Various alternatives of breakfast-
- Boiled egg salad on a whole wheat toast garnished with a sliced tomato plus a glass of low fat milk.
- Two whole wheat chapattis plus a small bowl of steamed sprouts with a glass of low fat milk.
- Whole grain cereal or muesli with low fat milk, two boiled eggs and a glass of fresh juice of apple/guava/blueberry. You may opt for a glass of fresh orange juice, once in a while.
- A bowl of porridge with walnuts or almonds and a cup of sprout.
- Whole wheat toast one or two with a slice of banana and a cup of low yogurt.
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You may consume fruits of your choice from the list, which is meant for diabetic people. Do not consume banana in more quantities.
Suggestion for lunch-
- Two or three whole wheat chapattis, one cup of pulse (yellow or black dal), curry made of two different types of vegetables, namely ladies finger, gourd, cabbage, broccoli or any other leafy and green vegetables and curd or butter milk.
- Two chapattis, one cup of boiled rice, one bowl of boiled spinach, one cup of pulse, fish curry (if it is sea fish, it is preferable) and curd or butter milk.
- Two chapattis, one cup of boiled rice, one cup of pulse, curry made of spinach, small quantities of beet-root, carrot and broccoli and curd.
- Three chapattis, pulse, vegetable curry and curd.
- One small bowl of rice and fish curry.
You may decide to eat any one of the above varieties. Cuisine must be healthy, but less spicy and low caloric value.
For diabetic patient, a cup of tea and two digestive biscuits are more than sufficient for snacks. You may munch two to three almonds.
Suggestion for Dinner—-
Dinner should be very light and simple. I won’t prescribe many varieties.
Two Chapattis, a small cup of rice, a cup of yellow pulse, vegetable or fish curry are more than sufficient.
I recommend for a fueling breakfast, a moderate lunch, a light dinner with lots of plain water. If the diet is restricted to vegetables with consumption of egg/fish, it is preferable. I do not suggest chicken and mutton. In case, you are a non-vegetarian, you may opt for these items, only once in a month.
Eat smartly to avoid Diabetes—–
Smart eating is an important factor of our lives. It starts with the right intake of foods, namely fruits, vegetables, whole grains and legumes. To keep the nutritional impact of these ingredients, you must prepare the foods accordingly.
For example, steamed broccoli is very healthy. On the contrary, deep fried broccoli is not.
The following tips will help you to check the maximum benefits of wholesome foods to reduce the intensity of diabetes.
Tomatoes
Value: This gives enough lycopene and this compound is very effective to reduce heart disease and some types of cancers.
Garlic
Value: When you crush garlic, a compound called Allicin is released. This improves heart functioning and helps to prevent some types of cancers.
Flaxseed
Value: You can get plenty of fiber, and omega-3 fatty acids from this ingredient.
Herbs and Spices:
Value: These items are rich sources of antioxidants. If you cook with healthy seasonings, you may not need salt because all these herbs and spices itself serve the purpose of salt. In this way, salt can be avoided while cooking, which contains more antioxidants than dried ones. If you use dry variety, then rub them between your fingers to release the oils which carry the nutritious value.
Vegetables:
Value: Vegetables reduce the risk of diabetes and also lower blood pressure.
Special Power of Vegetarian Diets
Some vegetable foods carry anti-ageing characteristics and these foods provide us basic nutrients to keep our body healthy and diabetes free. When you add foods in your diets that are high in antioxidants, you can somewhat delay the ageing factor. Antioxidants are available in fruits and vegetables, including prunes, Raisins, blue berries, black berries, strawberries, spinach and raspberries.
We all pray to God to keep us healthy and wealthy. But how many of us follow the dietary pattern religiously. We all are slaves to our tongues and most of the times are attracted with spicy, pungent foods, junk fast foods, continuous smoking, consuming heavy doses of alcohol and late night rich non-vegetarian dinner.
These not only increase the intensity of affliction due to sufferings from various diseases which includes slowly killing diabetes, but also make us prematurely aged, stressed and obsessed.
To avoid all these hassles, the answer is only one which is to eat healthy vegetable foods which may include eggs and fish.
Drink plenty of water, carry out exercise like running on a treadmill for twenty minutes at a speed of 4.0 to 5.0 kms per hour, brisk walking, swimming or cycling. If you cannot do this exercise, simply opt for yoga/meditation, stretch your hands and legs to flex the joints and tone the muscle. You can even do the ‘’Pranayam’’ which includes ‘’Kapal Bhati’’, ‘’Anulom-Vilom’’ and ‘’Bhastrika’’ These are breathing exercises and very helpful to control diabetes.
Last but not the least; you must sleep for 6 hours without any disturbance.
Do these, practice these and preach these to save us from the snare of disease of the 21st century.
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