Thursday 23 May 2013



A sedentary lifestyle, lack of physical activity, obesity, stress and consumption of diets rich in fat, sugar and calories are what has led to this high incidence of diabetes especially among Indians. The damage that diabetes does to the body pales in comparison to the damage it can inflict on the mind.


There are general dietary guidelines that diabetes sufferers can follow to help to keep their blood sugar levels under control:
ü  Avoid being overweight and if you need to lose weight, see the doctor or dietician to formulate a diet tailored to your needs.

ü  Eat regular meals; exactly how many and how often can be decided by what suits you personally.

ü  Eat more starchy, high-fibre foods with a low glycemic index, such as beans, peas and lentils. These foods cause only gradual rise in blood glucose levels because their starch is digested slowly. Trace elements, B vitamins and magnesium are also provided by whole grains.

ü  Cut down on foods with a high glycemic index: sugar, sweetened soft drinks, cakes, potatoes and potato products. Avoid snacking on confectionery and chocolate between meals. Their sugar is absorbed quickly and causes rapid increases in blood glucose levels.

ü  Eat at least five portions of fresh fruit and vegetables for their soluble fibre, phytochemicals, vitamins and minerals. Fruit makes an ideal snack or pudding. If you eat canned fruit, choose those in natural juice rather than syrup. Dried fruits, especially dates, are a concentrated form of sugar and so should only be eaten in small quantities.

ü  Cut down on saturated fats, which can increase risk of coronary heart disease in diabetes.

ü  Eat one or two portions of oily fish a week for omega-3 fatty acid to normalize blood pressure and blood fat levels.

ü  Limit salt and salty foods, which increase susceptibility to high blood pressure. Beware of hidden salt in canned, smoked and processed foods; in chips and other snacks.

ü  Keep alcohol consumption at moderate levels. Remember that low-sugar diet beers and lagers tend to have high alcohol content.

ü  Although artificial sweeteners may be useful, special diabetic products are usually unnecessary.

ü  Drink water, or sugar-free drinks.

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