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14 Nov,16

Guidance towards Importance of Diet & Fitness in Management of Diabetes

Eating balanced meals is a part of taking better care of yourself and managing diabetes. Physical activity is important for people with diabetes. Balance your food and regular exercise is the key to manage diabetes.


What you need to know about healthy eating for diabetes:

While exercise is important, what you eat has an impact on controlling diabetes. Your nutritional needs are the same, pay attention to the food choices, mostly the carbohydrates you eat.

Eat more of: 
Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados

Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit and not juices

High-fiber cereals and breads made from whole grains or legumes

Fish and shellfish, organic, free-range chicken or turkey

High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt

Eat less of:

Trans fats from partially hydrogenated or deep-fried foods

Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts

White bread, sugary cereals, refined pasta or rice

Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed

Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

Choose fiber:

Carbohydrates have an impact on your blood sugar levels more than fats and proteins. Be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods. Focus on high-fiber complex carbohydrates they are digested more slowly, thus preventing your body from producing too much insulin.

What is glycemix index:

High glycemic index (GI) foods in your blood sugar increases rapidly, low GI foods have the less effect on blood sugar.
 
Choose your sweets smartly:

If you have diabetes, you can enjoy a small serving of your favorite dessert. Moderation is the key.

Eat sweets with a meal, rather than as a stand-alone snack

Reduce the amount of sugar in recipes

Find healthy ways to satisfy your sweet tooth

Exercise:

Exercise can improve your insulin level.  An easy way to start exercising is to walk for 30 minutes a day. You can also do swimming, biking, or any other activity that helps you to sweat out.

Diabetic Recipe:

Low glycemic index kebabs

Ingredients:
Rajma- 1 katori (soaked overnight & pressure cooked)
Brown bread/ Multigrain bread- 2 slices 
Oats- 1 katori grinded
Ginger, garlic & chilli paste- 1 tsp
Garam masala- acc to taste
Lemon juice- ¼ lemon
Salt – acc to taste
Oil- 1 Tsp 

Method:
Break bread into small pieces & churn in a mixer.
Remove ½ katori oats to be used for covering. 
Add all ingredients in a bowl mash & mix well.
Mould into kebabs.
Heat oil on a pan.
Roast the kebabs until golden brown.
Serve hot with coriander chutney.

Nutrition Quotient:
High in soluble fiber.
Wholesome breakfast for diabetics.
Will aid in reducing cholesterol.
Low cal healthy snack.

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