Fitness advice

HAPPY DIABETICS

written by Koyel Pal Chowdhury | August 20, 2019

HAPPY DIABETICS

Diabetes is a disease, just a disease, not about depression and death. Now, many therapies cure the early onset of diabetes. The best therapy among all is Nutrition Therapy. The common causes of Diabetes are insulin resistance, obesity, poor lifestyle, stress, genetic mutations. Common warnings signs of diabetes include: increased thirst, increased hunger (especially after eating),dry mouth, frequent urination or urine infections, unexplained weight loss (even though you are eating and feel hungry), fatigue (weak, tired feeling), blurred vision, headaches.

Precautions can be imitated early by Nutrition therapy. But the notion is Diabetic Diet means most of the foods need to be avoided. People become phobic on food.

Here, are some brainstorming tips over age old mindset-

LET’S COMBAT WITH FOOD FADS AND FOLLOW FACTS:

Diabetic diet is nothing but a perfectly balanced diet. All can be consumed but in a balanced way.

This doesn’t mean ‘no carbs’ diet. 60% carbohydrates should be included in total calorie. “Rice makes me fat but roti doesn’t”- This is wrong concept. Both contains carbohydrate, Roti contains fiber. Any diabetic can consume Rice twice with controlled portion size.

Breakfast should work like appetizer, consisting of a protein item.

Lunch is like “you are formally doing it” means you have to take it but little restrictions or hesitation are there.

” You are seriously dieting” – it should be remembered during your dinner time.

If a healthy evening snack or a protein meal can be taken in evening snack, then night cravings can be controlled. Same goes to midmorning small meal, if appetite is filled with a fruit or some almonds then the amount of carbohydrates in lunch can be controlled.

This is to remember that the time and consumption in dinner reflects on next day’s fasting and time, time gap between 2 meals, amount of meal determine the post prandial blood glucose level.

Small and frequent meal can reduce excess gas formation, acidity. Diabetes can be cured if the metabolism is accurate and insulin activity is optimum.

Bengalis have the tendency to take more rice. Cucumber and Sour curd can be taken before starting the main course. Then the satiety value will be hiked.

A medium sized potato can be taken in a whole day. Bengalis love sweets and rashgollas. If the sugary syrup is extracted, a rashgolla can be taken once in a while or sometimes sweets for sweet tooth.

Sugar free is okay but excessive addiction is not okay. 2 teaspoon or 4 tablets are recommended per day. Direct sugar is strictly avoided.

It is not an offense to take high calorie in an occasion or having 1 mango in a day. It has to be remembered “I have to balance it like a balance sheet.”

People scare of taking insulin but insulin is the fastest way out to get rid of insulin. Because, when artificial insulin injection lowers blood sugar level, then only medication or no medication will work magically.

An ideal diabetic plate should be filled 50% with fruits and vegetables, 30% with protein like daal, milk and milk products, egg, fish, chicken and rest with cereals. Small and frequent diet with proper exercise can excel every healthy thing in one’s life. Having hygienic environment, taking good time while chewing, having meal on time (specifically who takes insulin) are also important to take care of.

Calorie is important and dependent upon individual person and blood sugar levels. Calorie can only be determined by dieticians so it is better not to judge it by goggling it.

Here is a bengali diabetic menu. According to quantity, calorie can be measured (tentatively 1500 to 2000kcal comes from this menu):

TIME

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EARLY MORNING

BCK LATEA

ALMONDS/BISCUITS

BREAKFAST

(early and heavy)

ROTI

SABJI

+ EGG WHITE

Or, OATS+ MILK/SOUR CURD