Diabetes

With diabetes, your body either doesn't make enough insulin or can't use it as well as it should. Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream.

Carbohydrates

  • Carbohydrate: For a diabetic person, a complex carbohydrate is recommended while simple carbohydrates are strictly restricted.
    As simple carbohydrate (i.e. sugar, honey, jaggery, sweets, chocolates, muffins, fruit juice, carbonated beverages, plain rice, maida, sabudana or tapioca, etc.) does not contain any fiber so the body absorbs quickly leading to a spike in blood sugar level.

  • In comparison, foods with complex carbohydrates are fiber-rich (i.e. Wheat, fruits with skin and pulp, rice with vegetables, salads, any kind of vegetables, wheat bread, wheat noodles, wheat pasta, etc.), thereby digestion and absorption period are longer than usual.


Protein

  • Protein: Eat good quality and quantity of protein. Indian diet lacks in both good quality and quantity of protein. It is advised to have a sizable portion of 1st class of protein, e.g. egg, fish, chicken, lean meat, etc. in your diet if you are non-vegetarian.

  • However, a vegetarian plate must have protein from plant and dairy sources such as broccoli, home-made paneer, low-fat cheese, different pulses and legumes, soybeans, mushrooms, tofu, etc.


FATS

  • Fat: Healthier fat eases your blood flow. Good fats such as Omega 3 and 6 should be consumed as they are good for the body. Natural sources for these are daily cooking oil (e.g. rice bran oil, sunflower oil, sesame oil, canola oil, soya oil, corn oil, olive oil, flaxseed oil, unsalted nuts, seeds, avocados, fatty fish, etc.). These are also low in cholesterol and are trans fat-free.

  • In contrast, saturated fats increase the amount of bad cholesterol in the blood, thereby causing heart ailments and arterial blockage. Found primarily in animal products and processed foods like red and processed meat, ghee, butter, ‘vanaspati’, mayonnaise, biscuits, cakes, pies, and pastries. A life-long fit-tip would be cut down on using oils in general for cooking, instead, try to grill steam or bake foods.