By India Today,
World Diabetes Day is organized on November 14 every year to promote awareness on diabetes. November 14 is the birthday of the man who co-discovered insulin in 1922, Frederick Grant Banting.
India has more diabetics than any other country in the world — 62 million Indians, which is more than 7.2% of the adult population are diabetic and nearly 1 million Indians die due to diabetes every year. (Source: International Diabetic Foundation)
When the pancreas, does not make sufficient insulin to meet the body needs due to various factors such as overweight, genetics, lack of activity/exercise and hormonal imbalance, it results in a sustained increase in glucose levels in the blood leading to diabetes.
Untreated diabetes may lead to heart disease, nerve damage, blindness, kidney failure, amputations and early death.
What can be consumed to control diabetes?
Diet plays an important role in the management of diabetes. A diabetic diet consists of all food groups included in amounts to maintain desirable body weight and control blood sugar levels.
Exceeding the calorie allowance prescribed could cause an increase in blood sugar levels.
DON’Ts if you have diabetes
Cut down refined carbs like sweets and sweetened products like sugar, honey, jaggery, cakes, pastries etc.
Avoid fried foods butter/nutralite, Vanaspati and coconut.
Avoid sweetened fruit juice, high calorie fruits or overripe fruits like mango, banana, sapota, seethaphal and jackfruit.
Avoid roots and tubers such as potato, sweet potato, beetroot, yam, tapioca and sweet pumpkin.
Avoid aerated and caffeinated drinks such as pepsi, coke, fanta, diet coke, soda etc.
Avoid dry fruits such as raisins, dates, figs, prunes, plums, cashew and pista.
Restrict the amount of salt in the diet. Avoid papad, pickles, processed food, canned food, baking soda and aginomoto.
Artificial sweeteners like Sugarfree can be used with tea and coffee in small amounts.
Avoid organ meat, red meat (mutton), beef, pork, and egg-yolk.
Strictly avoid health drinks (like Horlicks, Boost, Complan etc.)
DOs if you have diabetes
Proper diet, regular exercise and meditation are important.
Eat small and frequent meals. Control portion size; don’t give long gap between meals. Have early dinner.
Include raw or fresh salads and high fiber food (wheat, ragi, jowar, millets and brans) in every meal.
Include green leafy vegetables and sprouts, flax seeds, chia seeds daily.
Selected fruits like small apple, pear (marasebu), orange, guava, peaches, sweet-lime, plum, 1 slice muskmelon, apricot, jamun, papaya and pineapple are allowed 100gms only and preferably in midmorning if the fasting blood glucose levels are less than 100mg/dl.
Use boiling/steaming/baking/grilling process for cooking food.
Limit the salt intake to 5gm/day or one leveled teaspoon.
For cooking, use rice-bran oil, canola oil, groundnut oil, mustard oil, sunflower oil, olive oil etc. and limit the intake to 500 Gms or half a liter per person per month.
Include plenty of water, buttermilk, soups and keep your self-hydrated.
– Article by Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur