Diabetic Capital: India. This day is not too far from reality. 😥
It’s high time for us to understand that diabetes management is not just avoiding sugar, having multigrain roti and walking. We need to understand the seriousness of the epidemic disease, that is taking over our health.
I well explained the importance of high fat intake in my previous blog: How to stop Diabetes Medication or control diabetes? << Click here
What about carbs?
Too abused statement: Low GI (Glycemic Index) foods are best for diabetics. Like whole cereals, whole pulses, whole fruits and veggies.
Quite true as it slows down the glucose release in blood. But there is much more important aspect which people tend to forget in Diabetes management and that is the Glycemic Load.
If low GI foods are eaten in larger quantity, then it does raise your blood glucose level. Eg: 3-4 rotis at a time
Carbs have direct relationship with insulin secretion. When the insulin become resistant, cutting down the carbs will improve the work efficiency of insulin as it doesn’t load it over secrete.
Note: Not more than 2-3 serving per day should be encouraged. Eg: 1 roti, 1 bowl oats (this is one serving)
Of course, simple carbs are to be avoided like sugar, honey jaggery, sweets, or desserts
Consider fruit as sugars. Fruits are glucose and fructose ni nature, therefore, that to can raise your blood sugar levels if consumed at the wrong time.
Read the video for more details:
What if you want to include sweets sometimes?
Best time to consume sweets or fruits- Post workout when your glucose levels are low.
How to consume?
Include healthy fats along with it, if instantly reduces the GI. Eg: fruits with fresh cream, sweets with nuts, whole/ yogurt milk with any sweet, sweets with nuts or ghee or milk based sweets.
- Hold the bread if you want to eat desserts
- Add some healthy fats to your dessert
- Have it with meals and not alone
- Don’t replace healthy fats with sugar
How about proteins?
Proteins have no impact on your insulin levels but it is important to consume enough proteins as insulin is nothing but a protein hormone. Therefore:
- Consume High biological Protein to improve insulin sensitivity.
- Include Whole milk, paneer, cheese, yogurt, egg, lean chicken and fish
Okay now HOW MUCH TO EAT is the next valid question?
And the simple answer to it is- Eat as much as you want, till you feel full 😆
Cut short Magical Action Plan:
- Select low GI foods like whole cereals and pulse but don’t consume more than 2-3 serving per day.
- Consume more of healthy fats. Ghee, whole milk and milk products, cream, cheese, avocado, nuts, peanuts, egg whole
- Consume high biological value proteins like whole milk and it’s products, paneer, egg, chicken, fish, pulses (in combination with cereals only), nuts
- Don’t count calories, eat as much as healthy fats and proteins as you want.
Coming up next: Best exercise for diabetics
Are you hooked up on FACEBOOK? Then, share this post with your friends, family and colleagues and hit like to MAGICAL HEALTH page.
COMMENTS please!!! I would like to hear from you about this article.