Can-do with Diabetes

Once upon a time, diabetes came as a package deal with don8217;ts, don8217;ts and more don8217;ts. Don8217;t eat sweets, they8217;re ba...

Once upon a time, diabetes came as a package deal with don8217;ts, don8217;ts and more don8217;ts. Don8217;t eat sweets, they8217;re bad for you, don8217;t drink alcohol, it8217;s bad for you8230; New research, however, makes it possible for diabetics to lead close to a normal life, monitored only by moderation and restraint.

First, what is diabetes?

A HEALTHY DIABETIC

8226; Try to reduce stress and depression. Doctors say there is a co-relation between stress and an increase in the blood sugar level.
8226; Exercising is essential for everyone but for diabetics it is vital. It can help lower and control blood sugar and also reduce the medicine you need. Make sure you consult your healthcare provider before beginning any exercise regimen
8226; Start slowly, pick up any activity you enjoy like walking, swimming, gardening
8226; Little modifications in your lifestyle 8212; like walking instead of driving a short distance, taking the steps instead of the lift, junking the remote control 8212; might help.
8226; Pranayam or breathing exercises may help
8226; Drink plenty of water.
8226; Avoid foot injuries, get your eyes, urine and kidneys examined occasionally.
8226; Watch your weight.
8226; Avoid alcohol and smoking completely.

It is a disorder where the pancreas inhibits the body from producing insulin, a hormone, which means sugars cannot be used properly. There are two kinds of diabetes. Type I is insulin dependent, and usually sets in in childhood and is an auto-immune condition. Type II is non-insulin dependent, and sets in later in life. Treatment for the second kind lies in dietary control and oral or injected insulin, depending on the type of vaccine one uses.

How does a diabetic get started on a healthy diet?

Nutritionist Dr Shikha Sharma suggests

8226;Eat at least three small meals each day.
8226; Eat a wide variety of foods.
8226; Eat high fibre foods, such as fruits, vegetables, grain and beans.
8226; Use less added fat, sugar and salts, give processed food a miss.
8226; Eat the same amount of food each day.
8226; Try not to skip meals.

What should a diabetic eat?

Use the diabetes food pyramid to eat better every day. Each of the food groups provides some, but not all, of the nutrients a diabetic or anyone needs. A healthy diet includes a variety of foods from all food groups. Go easy on sweets, fats and alcohol 8212; they only provide calories, no nutrition.

One cup of milk or yogurt can be included in the day. Meats and other non-veg food should be limited to 2-3 servings equivalent to one or two ounces of cooked lean meat a day. Vegetables and fruits can be had in ample quantities, upto 3-5 servings. You can have one cup raw vegetables, 1/2 cup of cooked vegetables and 1/2 cup tomato or vegetable juice.

Choose from fresh or frozen vegetables without added sauces, fats or salt, and go heavy on dark green and deep yellow vegetable, such as spinach, broccoli, romaine, carrots, chillis and pepper. Eat whole fruits; citrus fruits are really beneficial.

Story continues below this ad

A diabetic can have six or more servings of grains, beans and starchy vegetables. Choose wholegrain foods such as whole-grain bread or crackers, brown rice, bran cereals; they are high in fibre and nutrition. Tofu, kala channa are very good for diabetics.

Fine, so I can choose my food at home. But what about a party or a picnic?

Moderation is the key here. Make sure you have a light snack before leaving home.