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If you or any of your loved one is having diabetes mellitus, then, following dietary management is one of the major concern for you. To accomplish that, probably, you have visited many diabetologists, dieteticians, health clinics or read through different books, blogs, and even sometimes, been suggested by relatives, neighbours. But, while going through all of these, one problem you might have faced, i.e. some contradictory opinions. Today I am going to break such five confusions. 😎
First of all, let’s see the glycemic indexes of these grains.
(the more high glycemic index, the food more bad for diabetes),
The glycemic index is as follows :
So, it is quite clear, brown rice and whole wheat roti are quite better for diabetics. Now, let’s look at the price of these products in India. Whole wheat flour costs 30-40 rupees/kg, where brown rice costs 100-150 rupees/kg. As most of the population in India are from middle or lower economic group, so, many consultants suggest roti over rice in one word. But.. but.. but, there is a good news for the white rice lovers, if you are taking white rice with good amount of mix-vegetable curry, it is as good as brown rice. Because, the mixture of the curry and rice together shows quite a low glycemic value.
It totally depends on which colour of banana you are taking! Yes, green banana is very good for diabetes, it has very low glycemic index(51±4), it is quite high in resistance starch, other fibres and potassium; which works quite well against diabetes. But, ripe yellowish or brownish banana is very in glycemic value. Though, it is very good for other health issues, but it doesn’t go with diabetes. Another aspect one has to keep in mind, the serving size of a banana is quite high as we usually take one whole banana at a time. So, one has to cut down other carbohydrate rich foods from a meal, if he wants to add banana into the meal. 😉👍
Irregular fasting with zero knowledge about fasting can create many lifestyle disorders including diabetes. But, if you know how to fast and do it in a proper manner, it is very good for increasing insulin sensitivity that works against future diabetes tendency. There are sufficient researches, one can find, to prove a healthy fasting practice can prevent the occurrence of diabetes in future. But, if one is already diagnosed with diabetes and on medication such as metformin, sulfonylurea group, Insulin etc, he/she should not fast and must consult his doctor or any clinical dietitian for further dietary management. 😇
It’s a little complex though interesting topic. Let’s go through the aspects one by one. Though, boiled potato shows less glycemic value on paper, but, some researches are stating that it increases blood glucose level right after consumption if you drain out the boiled water, then, it doesn’t increase blood glucose level as before. The reason behind is, in that water, soluble harmful starch(which was increasing the Blood sugar level) is also being drained out. Now, let me give my opinion; if you are draining out the water, you are not only draining out the harmful starches, you are also draining out a good amount of water-soluble micronutrients (vitamins, minerals, phytochemicals), which lowers down the food value of the potato, so, in such way, these potatoes include only caloric value to diet. So, only for quenching the craving, one can go for solo potato recipes once in a while. But, if someone is taking it in a small amount in mix-veg or curry, one can take it daily without draining the water with all necessary nutrients without any fear.
Yes, there are sufficient evidence and researches to back up this statement. But, there are some hurdles to observe the benefits on paper; especially for them who are above 50, as diabetes is such a disorder, by its nature, it grows day by day. Even in a natural manner, one slowly losses the efficiency of glucose metabolism. But, if one follows a disciplined diet, lifestyle and proper medication, that person can reverse diabetes in a brief time. So, if there is a will there is always a way.
Dietary management is a dynamic concept, it varies in each person, in each scenario, in each place. The whole nutritional science making a huge effort daily to sum up the complex aspects into simpler guidelines. So, as per my experience, there is hardly any Myth, those all are just misunderstood Truths. What’s your view?!!
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