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Diabetes Nutrition gives you many food choices for effectively managing diabetes. The following tips are helpful to keep in mind when choosing items from each of the 6 food groups. |
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Bread, Cereal, Rice, and Pasta Group
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• Whole wheat or whole grain have more fiber and is a good choice for flour and bread.
• Whole grain breads are naturally low in fat and a good source of complex carbohydrates.
• Low Fat biscuits and cookies are a good low- -fat choice but may be high in carbohydrates. So quantities have to be watched.
• Mixing of two or more of cereal flours enhances the nutritive value of the food products and also increases the fibre content.
• Vitamin- and mineral-enriched, high-fiber and low-fat cereals are the best choices; avoid cereals that contain almost half of their carbohydrate as sugar.
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Fruit Group & Vegetable Group |
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• These two food groups are generally low in calories and fat.
• Fresh vegetables is the best buy for vitamins and minerals.
• Fresh Vegetables Can be taken abundantly as salad or curries on a daily basis
• They are naturally low in sodium, low in fat and higher in fiber, if you eat their skins and seeds.
• Whole gram pulses sprouts and Beans add variety to meals as an alternative protein source and need little preparation.
• When selecting fruits , look for fresh and hardly ripen fruits as over ripe fruits have the tendency to elevate the blood glucose values.
• Include at least one fruit in between meals as a snack.
• Its better to avoid the fruit juices as they lack fiber and also concentrated in more of natural sugars.
• Certain fruits like Banana, Chickoo, Grapes, custard apple, mango should not be eaten in excess as they tend to elevate the glucose levels.
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Meat and Meat Substitutes Group |
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• Fish or skinless Chicken can be consumed. It is better to avoid Red Meats. Or look for very lean cuts of meat.
• Nuts and seeds are good sources of protein, B vitamins and vitamin E, but higher in calories from fat.
• The yolk of the egg contains cholesterol. Egg -white without the yolks are good alternatives to whole eggs.
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Milk, Yogurt, and Cheese Group |
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• Skim milk is recommended because it is lower in fat and cholesterol than 2% milk or whole milk which contains 4% fat.
• When choosing yogurts, look for low-fat
• Low-fat, 2% or part-skim cheeses, such as cottage cheese, good fat choices |
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Fats, Oils, and Sweets Group |
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• Oils that are high in monounsaturated fats, such as canola, gingely, groundnut and olive oil, are good choices and they have to use long with corn oil, sunflower oil, and saff flower oil as they are rich in polyunsaturated fats. A Combination of two oils rich in PUFA and MUFA is encouraged as it keeps a check on the cholesterol levels.
• Ghee. Butter, cream, cheese, is high in saturated fat and is likely to raise blood cholesterol.
• One tablespoon of sugar contains 15 g of carbohydrate..
• For most foods, sugar free does not mean carbohydrate-free. You should check the carbohydrate content on the food label for all sugar-free products
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• Sugar substitutes are a matter of taste; they are good to substitute for sugar because they do not elevate the blood glucose levels but tastes the same.
• Regular desserts can be used in a diet for diabetes when the dessert is counted as part of the carbohydrate for the meal! It was once believed that simple sugars raised blood sugar more quickly than other carbohydrates, but research has shown this to be false. The fat content will change depending on the type of dessert |
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Low-fat and sugar-free dessert products, like fructose-sweetened cakes, cookies, and candies offer no real benefit over regular desserts. Regular desserts can be incorporated into you meal plan, but serving size is critical. Before you buy a low-fat or sugar-free dessert product, read the label carefully. Low-fat products may contain sugar or be high in sodium. Sugar-free products may be high in fat. In addition, large amounts of artificial sweetener contained in these products may cause gastrointestinal problems. |
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| Ingredients : |
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| Basmati rice 200 g, Onions big 50 g, Cauliflower 250 g, Green chillies 5 g, Fresh thick curd 50 g, Oil 2 tsp, Coriander cumin powder 1 tsp, Curry leaves 1 tsp, Coriander leaves 1 tsp, Lemon 1, Mustard seeds 1/2 tsp, Turmeric Powder 1 pinch and Salt to taste. |
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| Methods : |
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Wash and soak rice for 15 minutes. Cut onions into 1 inch long pieces. Wash and cut cauliflower into small Florets. Heat oil in a heavy bottomed vessel and add mustard seeds, when it crackles, add cut green chillies and curry leaves, cut onions and cauliflower. Fry till it becomes soft. Drain water from rice and fry with the florets for few minutes.Add two cups of boiling water with salt and turmeric powder. When it starts boiling, again add beaten curds, Coriander-cumin powder. Cover the vessel with a tight lid and cook on flame. Cook for 15 to 20 minutes.Garnish with fresh cut coriander leaves. Serve along with either cut lemon pieces or vegetable raitha. |
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Nutritive Values : |
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Energy 159 cal, Proteins 4 g, Carbohydrate 30 g, Fibre 1 g, Fat 2 g. |
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| Ingredients : |
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| Ragi 60 g, Blackgram dhal 30 g and Salt to taste. |
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| Methods : |
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| Clean Ragi properly and soak Ragi and dhal separately over night, grind both of them separately and then mix. Add Salt and keep for 5 to 6 hours for fermentation. Then steam small portions of the mixture in an idli mould till set and cook. |
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For one serving (Approximately) Energy 300.9 K.cal, Protein 11.59 g, Carbohydrate 61.08 g, Fibre 2.43 g, Fat 1.2g. |
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| Ingredients : |
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| Chicken 3/4 kg, Garlic 4 flakes, Onion 3 nos, Tomatoes 400 g, Ginger 2.5 cms, Ghee or oil 4 tbsp, Chilli powder 1 tsp, Coriander powder 2 tsp, Cumin powder 1 tsp, Cinnamon powder 1/2 tsp, Black pepper powder 1/2 tsp, Cashewnut powder 2 tbsp, Bay leaf 1 in no and Salt to taste. |
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| Methods : |
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| Clean and cut the chicken.Add Ginger paste, Garlic paste and Salt to the pieces then keep aside.Pour Oil or Ghee in the cooking pan then add finely chopped Onions fry till Onions are brown stir and then add Chicken pieces cover with the lid, cook till they are partialy roasted stir and then add all the powders, cook for 1 minute then add Tomatoes and water (1-11/2 cup).Cook till Chicken is done and gravy is thick then serve with rice or chapathi. |
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For one serving(Approximately) Energy 347 Kcal, Protein 41 g, Carbohydrate 7 g, Fibre < 1 g, Fat 15 g. |
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