World Diabetes Day 14th November 2013: The basics of a healthy diet

  World Diabetes Day : The basics of a healthy diet

If you’ve recently been diagnosed with diabetes or diabetes-like symptoms there’s no need to panic. There’s a common misconception that avoiding sugar and other sweets is all diabetics do. That’s grossly inaccurate. The disease can be controlled by simply following a proper diet, taking your medications properly and getting enough exercise.
The basic issue that diabetics face is that the body fails to convert sugars, starches and other foods into energy efficiently and their diet needs to counter that. While there is no ‘diabetes diet’ per se, there are lots of food items that are considered good for diabetics. In fact it would do non-diabetics a world of good to follow these diet rules as well. 
The major components of healthy diet include

1. Carbohydrates
2. Fats
3. Proteins

Carbohydrates in particular have a substantial effect on blood sugar levels. You would also need to monitor your total calories intake, fat consumption which should come from healthy fats like walnuts, flaxseeds, almonds and low fat protein sources like skimmed milk and its products, pulses, sprouts, eggs, chicken without skin, fish. 

Diabetes and obesity is also synonymous and this requires them to monitor how much food they actually end up consuming.
Some quick dietary tips for diabetics:

• Eat smaller meals
• Eat more complex carbs –  brown rice, whole wheat bread, veggies and legumes 
• Overweight diabetics need a dietary regime which allows weight loss
• Regular exercise helps the regulation of sugar levels and insulin.

 Diabetes and Glycaemic Index (GI)
The glycaemic index is the best indicator of how high your blood sugar levels will rise when you eat something. Technically speaking, the GI measures the level of rise of blood sugar levels with a 50-gram portion of food as compared to a base (pure glucose). All carbohydrates are digested and converted in the body to glucose, which causes a temporary rise in blood glucose levels or the glycaemic response.
Foods with glycaemic index more than 70 are rated as high, 56-69 as moderate, and less than 55 are rated as low. People should try to incorporate more low GI food items in their meals. Eating high GI food items can result in a sudden rise in sugar levels which is bad for diabetics. Also low glycaemic goods tend to be healthier, rich in vitamins, minerals and fibres and less refined – whole fruits, vegetables and beans.  It can also help you lose weight and lower body fat levels.
Here is how some common food items fare on the glycaemic index (The lower the glycaemic score, the better it is for diabetcis).

Food item (50g)	Glycaemic score
Glucose	100
Maize chappati	89
Baked potato	85
White bread	85
Bajra (Millet)	82
Multi-grain bread	46
Basmati rice	58
Whole-wheat bread	67
Noodles	47
Pasta	41
Apples	36
Milk	27
Rajmah	27
Baisan	39
Chana dal	16

Source: http://meerasubbarao.wordpress.com
It’s important to note that the glycaemic response is modified by factors such as the quantity of food, the cooking method, degree of processing of food and various other factors. It’s ideal you consult a dietician if you’ve been diagnosed with diabetes. She/he can help you develop a personalised meal plan perfectly suited to your needs.

Living with diabetes is not hard, some exercise, medications and a proper diet can help you maintain a healthy lifestyle.
 
 Source:- http://health.india.com/diseases-conditions/world-diabetes-day-2012-the-basics-of-a-healthy-diet/

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Quick diet tips for diabetics

 Quick diet tips for diabetics

While there is no ‘diabetes diet’ per se, there are lots of food items that are considered good for diabetics. In fact it would do non-diabetics a world of good to follow these diet rules as well. So here are a few quick tips.

Quick tips for diabetics

Diabetics need to understand  that it’s not just what they eat but what time they eat it. It’s very important to space out meals. Instead of large meals, people should eat five small meals a day. 

Another very important thing is to consume enough carbohydrates. Carbs in fact are very important for diabetics because it gives them control over their blood sugar levels. Most diabetics should eat complex carbs like whole grains- jowar, bajra, jav, brown rice because along with providing enough energy they don’t increase people’s blood sugar levels.

Also know the right method of eating certain foods like a diabetic can eat rice in the form of pulav or briyani wherein lots of vegetables and pulses are added. Similarly oats and soya flour can be added to idli/dosa batter to improve on fibre and proteins.

Intake of fruits ensures good supply of antioxidants and fibre, however fruits should be had as a meal by itself and never combine with main meals like breakfast, dinner.

Adopt healthier cooking methods like baking, grilling, boiling, roasting.

Avoid excessive use of artificial sweeteners.

Use skimmed milk, sprouts, egg white, chicken without skin, fish.

Have fats from healthy sources like walnuts, almonds, flaxseeds.

Overweight diabetics need a dietary regime which allows weight loss

Good exercise helps keep their blood sugar levels in check. 

Living with diabetes is not hard, some exercise, medications and a proper diet can help you maintain a healthy lifestyle.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Screen out diabetes in pre-diabetes state.

 Screen out diabetes in pre-diabetes state 

India is fast becoming the world diabetes capital….hence…. it is very important to screen out diabetes in pre-diabetes state.

Prediabetes is a condition where blood glucose levels are higher than normal, but not high enough to be called diabetes. It is often described as the “gray area” between normal blood sugar and diabetic levels. While in this range, patients are at risk for not only developing type 2 diabetes, but also for cardiovascular complications.

Screening
Fasting plasma glucose screening should begin at age 30-45 and be repeated at least every three years. Earlier and more frequent screening should be conducted in at-risk individuals. The risk factors for which are listed below:

- Family history (parent or sibling)
- Dyslipidemia (triglycerides > 200 or HDL < 35)
- Overweight or obese (body mass index > 25)
- History of gestational diabetes or infant born with birth weight greater than 9 lb (4 kg)
- Hypertension (systolic blood pressure >140 mmHg or diastolic blood pressure > 90 mmHg)
- Prior fasting blood glucose > 99
- Known vascular disease
- Markers of insulin resistance (PCOS)

Diagnosis
Prediabetes is usually diagnosed with a blood test:
- Fasting blood sugar (glucose) level of: 100 to 125 mg/dL 

- Two hour glucose tolerance test after ingesting the standardized 75 Gm glucose solution the blood sugar level of 140 to 199 mg/dL (7.8 to 11.0 mM).

- Glycated hemoglobin between 5.7 and 6.4 percent 

Levels above these limits would be a diagnosis for diabetes.
Pre-diabetes raises short-term absolute risk of Type 2 diabetes five to six fold, and in some populations this maybe even higher.

Management
Persons with prediabetes actually have the same complications as persons with diabetes—only less frequently.

The preferred treatment approach for all the abnormalities of persons in this group is intensive lifestyle management. 

 

Intensive weight loss and lifestyle intervention, if sustained, can substantially improve glucose tolerance and prevent progression from IGT to type 2 diabetes. 

Persons with pre- diabetes should reduce weight by 5-10 percent with long-term maintenance at this level. Even modest weight loss (seven to ten percent of body weight) results in decreased fat mass, blood pressure, glucose, low density lipoprotein, and triglyceride levels. A program of regular moderate-intensity physical activity for 30-60 minutes daily, at least five days a week is recommended.

ALL THE INDIVIDUAL AT RISK …..ACT NOW,,,,GO GET URSELF TESTED TODAY…..N PREVENT THIS SILENT KILLER.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Do not weigh yourself every day

Do not weigh yourself every day

When you're motivated to achieve an optimum weight, it can be tempting to hop on the scale every day or even a few times a day, but that can be a frustrating practice. Most of us experience weight fluctuations during the course of the day. We're heavier, for instance, at night and after meals. One day, we might be 1kg or more lighter than another. 

Watching the numbers on the scale can sometimes make you feel like all efforts are lost. Save yourself from the emotional roller coaster, and weigh yourself just once weekly. 

For the most accuracy, weigh yourself at the same time of day every week. Don't be surprised if you fluctuate slightly, and think of your healthy-weight goals as a long-term project.

....so chill-out, relax and be patient..

World Diabetes Day

Find my article on the basics of a healthy diet for diabetes published in health india site on World Diabetes Day 14th nov 2012

World Diabetes Day 2012: The basics of a healthy diet

http://health.india.com/diseases-conditions/world-diabetes-day-2012-the-basics-of-a-healthy-diet/

If you’ve recently been diagnosed with diabetes or diabetes-like symptoms there’s no need to panic. There’s a common misconception that avoiding sugar and other sweets is all diabetics do. That’s grossly inaccurate. The disease can be controlled by simply following a proper diet, taking your medications properly and getting enough exercise.
The basic issue that diabetics face is that the body fails to convert sugars, starches and other foods into energy efficiently and their diet needs to counter that. While there is no ‘diabetes diet’ per se, there are lots of food items that are considered good for diabetics. In fact it would do non-diabetics a world of good to follow these diet rules as well. 
The major components of healthy diet include

1. Carbohydrates
2. Fats
3. Proteins

Carbohydrates in particular have a substantial effect on blood sugar levels. You would also need to monitor your total calories intake, fat consumption and protein intake. Diabetes and obesity is also synonymous and this requires them to monitor how much food they actually end up consuming.
Some quick dietary tips for diabetics:

• Eat smaller meals
• Eat more complex carbs –  brown rice, whole wheat bread, veggies and legumes 
• Overweight diabetics need a dietary regime which allows weight loss
• Regular exercise helps the regulation of sugar levels and insulin.

 Diabetes and Glycaemic Index (GI)
The glycaemic index is the best indicator of how high your blood sugar levels will rise when you eat something. Technically speaking, the GI measures the level of rise of blood sugar levels with a 50-gram portion of food as compared to a base (pure glucose). All carbohydrates are digested and converted in the body to glucose, which causes a temporary rise in blood glucose levels or the glycaemic response.
Foods with glycaemic index more than 70 are rated as high, 56-69 as moderate, and less than 55 are rated as low. People should try to incorporate more low GI food items in their meals. Eating high GI food items can result in a sudden rise in sugar levels which is bad for diabetics. Also low glycaemic goods tend to be healthier, rich in vitamins, minerals and fibres and less refined – whole fruits, vegetables and beans.  It can also help you lose weight and lower body fat levels.
Here is how some common food items fare on the glycaemic index (The lower the glycaemic score, the better it is for diabetcis).

Food item (50g)	Glycaemic score
Glucose	100
Maize chappati	89
Baked potato	85
White bread	85
Bajra (Millet)	82
Multi-grain bread	46
Basmati rice	58
Whole-wheat bread	67
Noodles	47
Pasta	41
Apples	36
Milk	27
Rajmah	27
Baisan	39
Chana dal	16

Source: http://meerasubbarao.wordpress.com
It’s important to note that the glycaemic response is modified by factors such as the quantity of food, the cooking method, degree of processing of food and various other factors. It’s ideal you consult a dietician if you’ve been diagnosed with diabetes. She/he can help you develop a personalised meal plan perfectly suited to your needs.
Living with diabetes is not hard, some exercise, medications and a proper diet can help you maintain a healthy lifestyle.