Diabetes is a metabolic disorder characterized by the decreased ability or complete inability of the tissues to utilize carbohydrates, accompanied by changes in the metabolism of fat, protein, water and electrolytes. In other words, Diabetes can also be referred to as a disorder of Carbohydrate Metabolism. There are many types of diabetes, however, the two major types of diabetes are: IDDM and NIDDM.

 

Diabetes does not mean to follow a strict nutritional regime or eat a carbohydrate free diet. Diabetic diet is not a matter of avoidance or deprivation rather it refers to consuming a healthy and well balanced diet to maintain blood sugar in the normal range to prevent diabetes related complications.

 

WHAT TO EAT:

 

Diet management in diabetes is a matter of intelligent food choices and active lifestyles. The basic principles of diabetic diet are as following:

 

1.     Caloric Control: Diabetics must keep a constant watch on their weight as it increases the chances of further complications. Even a modest amount of weight loss can improve insulin resistance and help correct high blood sugar levels. Therefore for controlling the calorie intake one must take into account the following points:

 

·         Avoid empty calories.

·         Limit fat intake.

·         Choose low fat cooking methods.

·         Limit refined foods.

·         Choose foods with low glycemic index.

·         Use “Free Foods” as fillers.

·         Balance intake with output/ subsequent meals. 

·         Learn to control portion size: Eat “not so desirable foods” sparingly and fill up on the desirable ones. Do eat your favorite foods once in a while while adjusting for their calories and carbohydrate content.

 

2.     Control carbohydrate intake: Carbohydrate intake has to be maintained very carefully in diabetes, as diabetes is basically a disorder of carbohydrate metabolism. The intake of complex carbohydrates should be preferred over the refined ones like table sugar, honey, glucose, fruit juices etc. as refined carbohydrates tend to shoot up blood glucose levels instantly. Prefer carbohydrates with low glycemic index (ability of a food item to raise the blood sugar in terms of equivalent weight) Along with type of carbohydrates, the amount of carbohydrate intake also affects blood glucose levels especially in Type 1 diabetics (IDDM).

 

3.     Increase dietary fiber: Whole grain cereals such as wheat, jowar, bajra, ragi, whole pulses like soyabean, gram etc. must be proffered over refined cereal and dehusked pulses. Soybean, gram, barley and bajra flour can also be incorporated into the whole-wheat atta, thus increasing the protein and fiber content of the chapatti. High fiber diet helps us to control blood glucose levels.

 

4.     Limit dietary fat: Fat intake should be basically reduced to reduce the calorie intake and maintain the desired body weight. Intake of saturated fats, trans fatty acids, and dietary cholesterol must also be curtailed to maintain good health. To cut on fat intake low fat dairy products, lean cuts of meats or skinless poultry should be incorporated in the diet. Fat consumption can also be minimized by using low fat cooking methods like grilling, steaming and poaching instead of roasting and frying.

 

5.       Avoid alcohol consumption: Alcohol can induce hypoglycemia in diabetics, and provides empty calories that get converted to fat preferentially and may also increase the triglycerides.

 

WHEN TO EAT:

 

People with suffering from diabetes must follow the following dietary patterns to keep their blood sugar levels under control:

1. Eat at regular intervals throughout the day
2. Prefer small, Frequent Meals.
1. In IDDMs,

                                                             i.      3 moderate meals along with 2-3 snacks.

                                                           ii.      Bedtime snack is essential.

                                                        iii.      One must customize food intake according to type of insulin and treatment.

2. In NIDDMs,

                                                             i.      3 moderate meals.

3. Snack smart in between main meals.
4. Regular physical exercise is very helpful in keeping the blood sugar levels under control as muscles use up the glucose for energy. Exercise also helps to reduce after meal glucose levels and improves insulin sensitivity.

 

 

GLANCE AT PRACTICAL TIPS TO DIABETICS IN GENERAL

 

1.     Adhere to the recommended calorie intake for maintaining ideal body weight.

2.     Eat small, frequent meals to maintain even glycemic status.Divide calories carefully among all the meals.

3.     A bedtime snack is very important to avoid hypoglycemia in sleep.

4.     Exercise must be incorporated in the daily routine.    

5.     Avoid feasting and fasting.

6.     Prefer whole grain cereals such as wheat, jowar, bajra, ragi. 

7.     Soybean, gram, barley and bajra flour can be incorporated into the atta, thus increasing the protein and fiber content of the chapatti.

8.     Avoid simple sugars like sucrose, glucose and fructose present in table sugar, honey, fruit candy, sweets, fruit juices etc.

9.     Green leafy vegetables and all types of raw vegetables such as cucumber, carrot, cauliflower, cabbage, lettuce, onion and tomato can be eaten in plenty of provide a feeling of satiety (fullness).

10. Use cold pressed, blended oils like mustard oil, sesame oil, olive oil or desi ghee.

11. Cooking methods requiring minimum amounts of fat. Prefer stir fried, boiled, steamed and grilled food

12.  Using unscratched non-stick pans and oil sprays reduces the fat consumption.

13. Prefer skimmed/low fat milk products

14. Do not use products sold as diabetic foods as free foods. They may be more desirable but certainly have calories. The diabetic chocolates may be good because they have an alternate sweetener, but certainly has huge amount of fat and calories.

 

Smart Snacking:

 

More than meal choices, which usually are not too difficult to manage the snack choices, are a problem for most. Instead of going for biscuits, oily namkeens, breads and samosas, try the following healthy snacks and make sure they are available to you easily.

 

·         Roasted nuts, seeds or dry fruits.

·         Popcorn, puffed rice, bhelpuri.

·         Roasted grams (bhuna chana).

·         Sprouts and salads.

·         Yogurt (with fruits and vegetables).

·         Soups.

·         Roasted khakra or papads

·         Salads

·         Carrot, radish and cucumber sticks (with or without dips).

·         Roasted whole grain namkeens.

·         Fresh fruits fruit salads and fruit chaats.

·         Whole meal bread with low fat cheese veggies.

·         Moong Idli, Besan Cheela

·         Dhokla

·         Whole Wheat sandwiches/Pizzas.

·         Soya based Foods