INDIAN DIABETIC DIET

INDIAN DIABETIC DIET

friends diabetes is mostly depended on what we are eating and when we are eating in our day to day life. since India is a country which is known as the diabetic capital of the world as it has every fifth citizen surviving to diabetes out of a huge 135+ crores population. so it is important that we should know what to eat and what not to eat in diabetes, before jumping on to the diet first let us just know what kind of food raises the blood sugar level of the body.

normal Indian diet mainly consists of 3 parts carbohydrates, protein, and fat.out of these three carbohydrates is the one which insistently hikes the sugar level in our body because carbohydrate converts onto glucose after digestion and instantly it gets mixed with our blood due to which our blood glucose level goes high carbohydrate is also divided into 3 parts STARCH, SUGAR, AND FIBER.

fiber digest into the body in a different way so it doesn't affect the blood sugar level negatively. but when the diabetic patient eats the food full of carbohydrate then blood sugar level goes high and the consequences of high blood sugar level are heart diseases, kidney failure, and week blood vessels.so the low carb diet is something that a diabetic patient should go for in their day to day life. now the question arises that what to eat and what not to eat?

WHAT NOT TO EAT IN DIABETES

SWEET DRINKS

cola, tea, coffee or sweet lemon juice or any other dring which has sugar in it because the amount of carbohydrates in these sugary drinks is very high. apart from carbohydrates these drinks also consist of fructose which is one of a kind of sugar. the sugar we use in our kitchen is consists of two types GLUCOSE and FRUCTOSE. fructose increase the insulin level of the body and sugar level can go to a dangerous level too. 

TRANS-FAT

transfat is divided into two types, natural transfat, and processed transfat. natural trans fat is good for health and is commonly found in dairy products and from non-veg source MEAT. processed trans fat is bad for the health and it is been commonly found in refined oil and ready to eat packaged food.while processing the refined oil, hydrogen is been mix with it on room temperature , processed transfat is also known as industrial trans fats because it is used in packaged food to increase their shelve life. transfat doest really increases the sugar level in blood but it increases swelling in the body and blood veins, fat %, insulin level and reduces the good cholesterol.

WHITE BREAD, WHITE PASTA, AND WHITE RICE 

white bread, white pasta, and white rice have a high percentage of carbohydrates and they have very less amount of fiber. why fiber is important because fiber makes the food digest slowly so it also slows down the speed of releasing the sugar level into the body and help in the balancing of the sugar level, so the best option is that we should avoid or replace it to brown rice and white bread to brown bread.

BREAKFAST SERIALS 

there are so many breakfast serials present into the market which ready to use and basically its an option for breakfast to save time early in the morning but it is not at all healthy option for diabetic people because these serials are highly processed and they contain a high percentage of carbohydrates added to that these serials are low in protein too which is even worst.

HONEY

few people think that honey is the best substitute for sugar because it is a naturally extracted product but it is not a complete truth.honey is good for a normal healthy human being but when it comes to a diabetic person then things are not that simple and it may cause problem to diabetic people.agree that honey is a natural product but it consists more carbohydrate than sugar too.
1 tablespoon white sugar has 12.6 grams of carbohydrate and 1 tablespoon of honey has 17 grams of carbohydrates. one thing that diabetic person should be taking care of that they need not consume sweet in any form whether it is sugarcane, honey, or white sugar. if they are looking for a good substitute for sugar then they can consume STEVIA, stevia is a natural sweetener basically found in south America.stevia is much sweeter then sugar and it has ZERO carbohydrates.you can order the stevia-based sweeteners on online sites like Amazon and Flipkart very easily.

DRY FRUITS

fruits have high nutritional values but when we dry them to eat in different mode then their nutritional value gets multiplied. on the other hand, fruits have natural sugar too and after drying the sugar in it also becomes 4 times more. one cup of grapes has 27 grams of carbohydrates and in a cup of dry grapes carbohydrate level can reach up to 115 grams. so it is advisable for diabetic people that eat fresh and raw green fruits or in other words less juicy fruits.

SAMOSA, PASTRIES, MOMOS, NOODLES, etc

all of these things are made of maida so its kind of obvious that carbohydrate level would also be high and on top of it these products are highly processed and high in trans fats too. if you feel hungry in between the three major meals of the day then you can have nuts, salads, and in controlled quantity paneer.

FRUIT JUICE

fruit juice is considered a healthy option but not for diabetic people. fruit juice increases the blood sugar level, in the same way, the way other cold drinks do. 200 ml fresh apple juice and 250 ml of cola drink has same amount of carbohydrate so it is better to consume less juicy fruits in diabetic condition

FRENCH FRIES

french fries is basically the combination of oil and potatoes, both are considered bad for diabetic people as it has a high level of carbohydrate so rather we can eat sweet potatoes which has fewer carbohydrates

WHAT TO EAT IN DIABETES

FATTY FISH 

if you are a non-vegetarian person then fatty fish can be a good addition to your diet because of it good for heart health, it has healthy fat like OMEGA 3, fatty acid, DHA, EPA. these types of healthy fat are good for diabetic persons because a diabetic person has a high risk of heart diseases and heart stocks. DHA and EPA work as a security agent of your blood vessels and also reduce swelling in the body.

GREEN LEAFY VEGETABLES

green leafy vegetables are high in nutrition, low in calories and digestible carbohydrates, digestible carbohydrates are the main reason to increase blood sugar levels. vitamin c in Spanish(palak)and broccoli is very high and it also helps in reducing swelling and eye diseases.

DAAL CHINI

its an Indian spice and used as a herb in HOMEOPATHY too. it reduces blood sugar level and increases insulin sensitivity. consuming daal chini for 90 days can give u magical results in diabetes. you can take daal chini in different ways like tea, boil water and as a spice in the vegetable. it also reduces cholesterol and trilogies. 

BOILED EGGS

boiled eggs reduce swelling in the body and increase insulin sensitivity, also increase HDL good cholesterol and reduce bad LDL cholesterol. everyday 2 boiled eggs are good for cholesterol and sugar control and they are rich in protein too.

TURMERIC

turmeric is a magical change that you can bring to your life, it reduces swelling in the body, blood sugar level, good for heart, best for the kidney. if you mix turmeric and black paper then turmeric can be 2000 times more effective. easiest way to consume turmeric is to use it with milk and as a spice in vegetables.

EXTRA VIRGIN OLIVE OIL

it is specifically good for heart health and it has oleic acid which improves HDL cholesterol. it also has polyphenol antioxidants that reduce swelling in the body, help improving blood veins, reduces LDL cholesterol and reduce blood pressure too.

ALSEE SEEDS

these seeds have lignans soluble fiber which reduces heart disease probability and reduces sugar level in the body. it also has viscous fiber too which is good for intestine and it also increases insulin sensitivity.

GARLIC

garlic is a magical plant which reduces swelling and also reduces blood sugar level. it is also good at controlling blood pressure levels and bad LDL cholesterol. consuming garlic in an empty stomach in the morning can be magical to the overall health of the body.



also, read my article on
 WHITE FLOUR
.https://suraj11717.blogspot.com/2019/09/health-tips-flour-multigrain.html

SINGLE-USE PLASTIC
https://suraj11717.blogspot.com/2019/10/single-use-plastic-in-india.html