Different types of rice in
Diabetic Meal Plans

Rice is a staple food that is eaten all around the world, the different varieties and forms can make it difficult to choose what's best for a diabetes meal plan.
In a study conducted by the International Rice Research Institute (IRRI) and the University of Queensland Researchers analyzed 235 types of rice from around the world. The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and that the GI of rice depended on the type of rice consumed.
The following is the list of popular rice varieties and the amount of carbs and glycemic index for each.

Basmati rice has longer grains or kernels than other rice varieties. This is free-flowing rice that is fluffy rather than sticky. Basmati rice is available in both brown and white varieties.
In 1 cup cooked: 44 grams of carbs, 1 g of fiber, glycemic index = 58

Wild rice is known for its nutty flavor and chewy texture. It is native to the area around the Great Lakes, where Native Americans harvest it, so it is also known as Indian Rice. Because of the popularity of wild rice, it's also commercially produced (i.e. not wild anymore) and readily available.
In 1 cup cooked: 35 grams of carbs, 3 g of fiber, glycemic index = 57

White,Sweet, Sticky, or Waxy Rice is a short-grain Asian rice, which, as its name implies, is sticky and gelatinous. It can have a sweeter taste than other rices.

In 1 cup cooked: 37 grams of carbs, 1.7 g of fiber, glycemic index = 86

Black Rice is unique not only for its color, but also because it's high in bran and antioxidants. According to Chinese legend, black rice was only for Emperors because of its high nutrient content, rare color, and highly unusual taste.

 In 1 cup cooked: 32 grams of carbs, 2 g of fiber, glycemic index = 78 

Brown rice is whole grain rice contains bran and the germ . It has a mild, nutty flavor, and is chewier and more nutritious than white rice. 

In 1 cup cooked: 24 grams of carbs, 2 g of fiber, glycemic index =55

A diabetes meal plan can definitely include rice - in fact, it's part of the grain food group, which makes up a large part of a balanced meal plan.

The biggest take home message is PORTION SIZE.  Adults only need a cup cooked rice per serve.  Just because you choose brown rice doesn’t give you a free ticket to eat as much as you want, after all it’s still a carbohydrate and still provides the body with energy – and if you take in too much energy you will store body fat.

The glycemic index can help guide your choice, but remember that each person responds differently to foods

Eating rice with other foods can help reduce the overall GI of a meal and, when combined with regular exercise, can reduce the chances of getting diabetes.

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

Winning the war against diabetes

 Winning the war against diabetes

Win the war against diabetes, take help of Health Care Providers, corporations that offer significant discounts on health care program such as a health check, blood test, self-health assessment.

Restaurants can Offer a variety of healthier inexpensive meals, low in fat and carbs, at attractive price points to help consumers make healthier choices when dining out.

The most important challenge for people diagnosed with pre-diabetes is to accept the fact that they need to change their lifestyle and act now.

The key players in the fight against diabetes should expand their focus and help those who are at risk of developing diabetes at an early stage to avoid becoming diabetic, as well as help the entire population to develop healthier habits.



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

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

World Diabetes Day 14th November 2013

 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

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

To stay fit,cycle or walk more: Study

  To stay fit,cycle or walk more: Study

                     People who walked or cycled to work had a better chance of keeping chronic diseases such as obesity, diabetes and high BP at bay, says a recent study.
Researchers from the Public Health Foundation of India and London's Imperial College looked at the health parameters of 4,000 male workers - 1,366 rural and 2,536 urban - and the way they travelled to work, to reach this conclusion.

Rural workers who cycled or walked to work were healthier than those who had their own transport or took the bus to work in urban areas.

Cities with their car lanes and gadgets for reducing daily workload could adversely affect people's health. "Our study shows that mechanized world does harm your heart,'' said epidemiologist Sutapa Agrawal from the Public Health Foundation of India.

Consider Mumbai, where people dial services to receive every essential item—be it grocery, medicines or food— at home. Walking is at a minimum; climbing bridges at railway stations is at best the only exercise that Mumbaikars consciously undertake. Preventive cardiologist Dr Aashish Contracter said, "The built-up environment of any place is important. Mumbai's environment isn't supportive for health. Forget greenery and parks, Mumbai doesn't even have footpaths for people to walk.''

Cycling and walking to work are concepts that are linked to a person's socio-economic status in India. "If a person has the money, he will buy a car. It doesn't matter whether he is from an urban or rural area,'' said Agarwal. Her study found that 68.3% of people in rural areas bicycled and 11.9% walked to work, compared with 15.9% cycling and 12.5% walking in towns and cities.

The team took up the study to underline that walking and bicycling were associated with reduced cardiovascular risk in the Indian population. "Efforts to increase active travel in urban areas and halt declines in rural areas should be integral to strategies to maintain healthy weight and prevent non-communicable diseases in India,'' she said.

Dr Contracter gave the example of France where people can hire bicycles at kiosks at street corners. "People can ride for a kilometre to two and deposit the cycle at a kiosk close to their destination. Clearly, more advanced the city, there is a better understanding on the need to promote public or active transport (such as cycling or walking),'' he said.

While the government could construct footpaths, the doctor said that Mumbaikars could run small errands themselves to stay healthier. "Instead of dialing your chemist to deliver medicines, walk yourself to the shop. Perform three-minute physical activity at least 15 times a day to stay fitter. These activities could range from climbing the stairs or getting off the bus at one stop earlier,'' he advised.

Health check

* The Indian Migration study covered 4,000 men.

* Health parameters of 1,366 rural and 2,536 urban workers and the way they travelled to work, were studied.

* People in rural areas were found to be healthier as they cycled or walked to work more often than urban counterparts.

* Doctors advise a three-minute physical activity regime at least 15 times in a day.  Source- http://timesofindia.indiatimes.com/home/science/To-stay-fit-cycle-or-walk-to-work-Study/articleshow/20611128.cms

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.

Find my article on DIABETES published in health india site.

Find my article on DIABETES published in health india site.

 http://health.india.com/diseases-conditions/expert-tip-diet-for-diabetics/

How being overweight is harmful for diabetes…Diabesity

How being overweight is harmful esp for diabetes…Diabesity

With World Diabetes Day around the corner...............14th november....i thought of penning down about Diabesity (diabetes + obesity)

Being diabetic and also being over weight, it makes your body 'resistant' to insulin, so you need more insulin that you would if you were an ideal weight. As insulin shortage is the main cause of diabetes, this becomes a real problem; you become even more short of insulin. 

Secondly, some fat is deposited in the pancreatic cells that make the insulin, the beta type of islet cells. Some researchers have found that this fat damages these cells, which stop making as much insulin.

In type 2 diabetes muscles need more insulin than normal: this is due to resistance to insulin caused by large amounts of fat and lack of exercise. For example, 110kg person needs more insulin that a 70kg person. So if your pancreas, the gland which makes the insulin, is running out of insulin, it may have enough insulin for a 70kg person. But if you were 40kg heavier, you would not have enough insulin for the extra weight, so you would be diabetic.

Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you’ve already developed diabetes. 

The bottom line is that by losing extra weight you have more control over your health than you think, it makes diabetes easier to control.