At 27, the word ‘diabetes’ was not new to me. In the sense, I would hear the word off and on, sometimes with reference to a relative who turned diabetic or a close friend who fell prey to the disease. But the thought of me contracting the disease, seemed to be too farfetched. I always felt hale and hearty, although I did not take any extra precautions to keep myself fit and agile, as I presumed that I was healthy enough never to contract a disease, and more so, a disease like diabetes!
But then I was in a rude shock, when I was pronounced a diabetic, and an exhaustive list of do’s and don’ts followed. It was when my family doctor gave me this simple, easy-to-follow- list of foods that could be eaten and those that had to be avoided, that life became much simpler.
Here is what my doctor advised:
Though the reasons for the onset of diabetes are hereditary, consumption of cholesterol rich foods, junk foods, sedentary lifestyles, diabetes is not a disease and can be very well controlled with regular exercise and diet control.
Here is a list of some of the most important foodstuffs that you must pay attention to, if you are a diabetic as these foods keep your sugar levels in check.
Must have:
Citrus fruits
Citrus fruits like Lemon, orange, contain naringenin, and are known to cure Type-2 Diabetes as proven by researchers from the University of Western Ontario in Canada. Naringenin is also known to prevent the development of insulin resistance and stabilizing glucose metabolism in the body.
Oatmeal
Oatmeal contains dietary fibers and is a good source of soluble and insoluble fibers. These are useful in lowering blood cholesterol effectively. Oats also slow the rise of blood sugar levels through a complex process, involving prolong absorption of carbohydrates into the bloodstream, thereby preventing sudden rise in blood sugar levels.
Onion and garlic
Onion has diuretic and digestive properties, hence, works against diabetes. Raw onion is more useful as it is used to lower blood-sugar levels. Also, garlic is rich in zinc and sulphur, which are components of insulin. It is advisable to include onion in daily food and also to include about three to four flakes of freshly crushed garlic.
Bitter gourd (karela)
The infamous ‘bitter karela’ contains a high dosage of 'plant insulin' and lowers blood sugar levels effectively. If you have karela juice early morning on an empty stomach, it would immensely help in maintaining the sugar levels in the body. Besides, karela can also be consumed as a vegetable, topped with spices to make it tastier and edible.
Beans and Legumes
Some beans and legumes minimize the normal rise in blood glucose and thereby aid in the management of diabetes. Legumes are digested slowly, thereby maintaining a healthy blood sugar level. Moreover, beans are low in fat and high in dietary fiber, thereby helping in removing cholesterol from the body before it is absorbed. Nevertheless, beans are versatile, nutritious, have a long shelf life and can be stored easily.
Fenugreek seeds:
Fenugreek seeds, if consumed twice a day, can actually help in controlling Type one and Type two diabetes. Soak fenugreek seeds overnight and in the morning drink the water and eat the seeds.
Besides, whole grains, such as brown rice and multigrain bread, are also healthy options for diabetic patients.
Must avoid:
- Salt: Salt is known to raise blood pressure, and people with diabetes should limit salt intake, particularly if they have hypertension, are overweight, or both. High salt intake may lead to heart diseases in overweight persons.
- Sweets: As diabetes is the result of increase in blood glucose levels, it is best to avoid intake of cakes, pastries, ice creams, chocolates, candies and other items that contain a lot of sugar.
- Fruits juices: Drink plenty of fluids but avoid artificially sweetened fruit juices. Also, fruits like banana, mango, grapes, chiku, litchi must be avoided in order to keep the blood sugar levels under control.
- Starchy items: Starchy foods like potatoes, sweet potatoes, cause the blood sugar levels to rise and fall very quickly. When consumed in moderate quantities, starch gives us energy; hence, the best time to consume them is immediately before exercise or immediately after. Some starchy foods are loaded with nutrients and are good to consume in moderation, just that, too much should not be consumed at one go. Diabetics who consume lots of starchy carbohydrates can have difficulty in keeping their blood sugar levels within a normal range.
- Meat and meat products: As meat and meat products are high in saturated fats (bad fats), they are best avoided. Also, it is advisable that diabetics, eat more of the egg white than the yolk part as it is fattening, and can increase the cholesterol levels in the body.
With all this information, I have started enjoying a variety of foods, but in very limited proportions. Moreover, I have vowed to workout regularly so as to be capable of fighting the D-bug!
