DIABETIC DIET MYTHSTHERE ARE NUMEROUS MISCONCEPTIONS ABOUT DIABETES AND DIET, IT IS

IMPORTANT TO BE ABLE TO SEPARATE FACT FROM FICTION IN ORDER TO OPTIMIZE DIABETES MANAGEMENT.

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• It’s time to debunk, once and for all, the myth of the “diabetic diet.” If you have diabetes, you don’t have to eat special foods, and you don’t have to be executed from what “everyone else” is eating. The truth is, everyone else should be taking their cue from what’s on your plate.

• If we look at the current eating guidelines, what recommended for people with diabetes is virtually the same as what’s recommended for the population at large. That is the “healthy” diet and there are some core principle that just about everyone agrees on. Those principle apply just as much to everyone as they would to a diabetic.

• But most of all, eating well means eating with pleasure-in a relaxed and friendly environment whenever possible. As delicious as that way of eating sounds, it is also one of the most powerful weapons in our diabetes-fighting arsenal.

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SOME COMMON MYTHS ARE:-

1. Diabetics can take Honey and Jaggery instead of sugar.

2. Diabetics should not eat rice and potatoes.

3. People with diabetes should avoid carbohydrates.

4. Diabetic Patients should not eat fruits as they are sweet.

5. Diabetic should eat special diabetic foods.

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DIABETICS CAN TAKE HONEY AND JAGGERY INSTEAD OF SUGAR.

Many people think that substituting jeggery for sugar is allowed even for diabetics. But jiggery has almost the same calories as sugar. Being unrefined sugar, it has traces of iron and minerals which make it slightly more nutritious than sugar. Honey is credited with many healing properties and is considered “good .” It is better choice than sugar as it is a natural product and contains fructose(fruit sugar) beside sucrose (white sugar). It is rich in some vitamins and minerals. But this does not mean that one can consume large quantities of honey. Gram to gram, honey and sugar are equal in calories and it should be consumed only in moderation.

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DIABETICS SHOULD NOT EAT RICE AND POTATOES.

Diabetics can eat rice but only in moderate amounts. Rice contains carbohydrates, which break down into glucose that is absorbed int bloodstream. Eating too much rice in one day or at one sitting can make your blood sugar go up. If you have diabetes, limit rice consumption and opt for better sources of carbohydrates.

Brown rice Vs. White rice

Brown rice compared with white rice, is healthier diet choice for diabetics. Brown rice is a whole-grain and fiber-rich source, whereas white rice is a refined carbohydrate. When you eat white rice, your body quickly converts into glucose and makes your blood sugar more controllable.

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PEOPLE WITH DIABETES SHOULD AVOID CARBOHYDRATES.

Carbohydrates should NOT be avoided as they are body’s preferred source of energy. A healthy diet should consist of about 60-65% of total calories coming from carbohydrates. It is important for people with diabetes to balance carbohydrate intake with medication and exercise in order to achieve optimal blood glucose levels.

It is the type of carbohydrates that is important. Include whole grain cereals like whole wheat and its products, Oats Jowar in your diet. Also include vegetables to get good carbohydrates.

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DIABETIC PATIENTS SHOULD NOT EAT FRUITS AS THEY ARE SWEET.

It is true that fruit is a healthy food as it contains fiber and many vitamins and minerals, but fruits also contains carbohydrates. People with diabetes need to understand the amount and type of fruit that should be incorporated into their meal plans.

Foods with low glycemic Index and low Glycemic Load can be include like Apples, Papaya, Pear, Kiwifurit, Cherries. Include 2 fruits (100-150gms) everyday, as fruits have antioxidants that help to delay the complications of diabetes.

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DIABETIC SHOULD EAT SPECIAL DIABETIC FOODS.

There is no such thing as a diabetic diet. A healthy diet is one where you get 60-65% calories from carbs, 15% from proteins and 20% or less from fat. And the same is applicable if you have diabetes. Diet for diabetics should include a good amount complex carbs, vegetables and fruits. It should be low in processed foods, fat salt and sugar. It’s better to have five small meals a day instead of three large ones and make sure they’re well-spaced out.

One can keep this blood sugar at healthy levels and control the signs of diabetes by eating healthy levels and control the signs od diabetes by eating healthy, getting enough exercise and maintaining the healthy weight.

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CONTD.

For this:-

• Eat meals at he same time daily.

• Never skip meals

• Exercise daily at the same time.

There are no foods that people with diabetes have to avoid. They can fit in almost anything as long as it is done in healthy and balanced way.

Proper education on diabetes and diet is important in treating diabetes and preventing complications. Eating wisely and well can help you bring your diabetes under control , even as effectively as diabetes drugs. That’s way eating guidelines are an essential part and occasionally the only part of any initially diabetes treatment plan.

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DIABETES DIET CHART/DIABETES MEAL PLANNER Early Morning Break Fast : 1 cup milk(50ml. Skimmed to Toned Milk without sugar)

Breakfast (6.00AM) : Biscuit -4 (Marie or Multigrain)

Breakfast (8.00 AM) : Poha (without Potato) ½ cup Dalia(50gms) or Dosa Samber or Idli Samber(3 pieces)

Mid Morning : 1 Chapti or 2 Wheat/Brown Bread or 2 Egg Whites/Paneer (3Pieces) or 1 cup milk Skimmed or Toned Milk 1 cup unsweetened coffee or

tea with artificial sweetener

(11.00 AM) : 1 Fruit (Apple/Orange/Guava/Pear/Papaya) or Lemon water (Nimbu Pani ) or Jaljeera(without sugar)

Lunch 1.30 to 2.30 PM : 2 Chapti or Sandwich (2 slice Brown bread and 1 Katori (cup) Vegetable(Patato free)) 1 Katori(30gms) curd (150gms) 1 katori Salad or green salad

Evening Tea(4.00PM) : Unsweetened tea or coffee with lemon (with artificial Sweetener) 1 cup tea (50ml. Slimmed or toned Milk without sugar)

Dinner (7.30PM) : 2 Chapti or Sandwich (2 slice Brown bread and 1 Katori (cup) Vegetable(Patato free)) 1 Katori(30gms) curd (150gms) 1 katori Salad or

green salad

Late Night Snacks(9.00PM) : 1 cup Milk(Skimmed or Toned Milk ,150ml)

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