EATING HEALTHY FOR YOUR DIABETES

 Brown Rice: Brown rice is rich in B-complex vitamins; fiber; niacin; magnesium and
fiber. Choose a bowl of brown rice for lunch/dinner as it is a healthy alternative to white
rice.

 Fiber: Fiber increases bulk in diet; delays the absorption of carbs and fats. High fiber
foods can reduce risk of constipation/diabetes/heart disease/obesity. Incorporate more
grains, cereals, millets (whole wheat flour, ragi, oats, corn) rich foods help lower
cholesterol levels.

Diabetics must consume high fiber foods. Fiber slows down the absorption of food in the
intestine. Thereby they are very effective in controlling blood glucose. Soluble fiber has more
of a controlling effect on glucose than insoluble fiber, which often is processed and can be
quickly digested. Wheat, oat, wheat bran, all vegetables (except potato) are good sources of
fiber. Fruits, whole cereals, whole pulses also have more fiber. One should take lot of salads
with meals, put lot of vegetables and choker in the flour for making chapattis, take sprouts
etc. to increase the fiber content of food.

 Soy Protein: This inexpensive, high-quality protein contains fiber, vitamins, and
minerals- all the ingredients for a heart-healthy meal. Soy is filled with isoflavones, B-
complex vitamins; niacin; folate, calcium; magnesium; potassium and phytoestrogens.
Phytoestrogensare substances in plants (like flaxseed) that have a weak estrogen-like
action in the body.

o Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular
disease and keep your heart strong and healthy. In those with high cholesterol levels, the
benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins,
and minerals. Add a spoonful of soyflour to your regular wheat flour; you can add a
handful of soy beans to your dal preparations; it could also be a good alternate to evening
snack.

 Fenugreek seeds: Fenugreek seeds are rich in fat, protein and fiber. It is known to have
hypocholesterolemic effect and reduces serum cholesterol by preventing its absorption.
Saponins of fenugreek have lipid lowering activity. It also contains trigonelline- known to
reduce blood sugar levels. Soak fenugreek seeds in water overnight and drink the water in
the morning in empty stomach.

 Include antioxidants in the diet:

Antioxidant is a classification given to several organic substances thought to help prevent the
kind of cell and tissue damage that could lead to disease. They do this by neutralizing the free
radicals that cause damage to cells. Free radicals are a natural by-product of processes within
and among cells, though they can also be produced by exposure to various environmental
factors, such as tobacco and smoke. Antioxidants are important to good health since an
excessive presence of free radicals in the body can lead to various complications, such as
heart disease and cancer.

Diabetes also damages nerves, eyes, kidneys, heart and leads to early ageing.
Most of these degenerations are promoted by oxidation of cells.
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o This can be prevented by consumption of vitamin A, vitamin C and vitamin E. Intake of
fairly good amount of colured fruits (non-sweet) and vegetables, citrus fruits, whole
pulses, whole cereals, sprouts will provide all antioxidants to the requirement level.

 Tomatoes: Tomatoes are filled with lycopene, lutein (carotenoids); beta- and
alphacarotenes, vitamin C; potassium and folate. Lycopene is a rich antioxidant, several
studies and research suggest that consumption of foods rich in lycopene is associated with
a lower risk of prostate cancer and cardiovascular disease. Add tomatoes to your salads
and enjoy tomato juice as a refreshing and healthful snack; when choosing soups, opt for
tomato.

 Carrots/Spinach/Broccoli/Asparagus/Sweet potatoes are all rich in carotenoids. Alpha

carotene, beta-carotene, lutein, and lycopene are carotenoids.

 Papaya: Papaya has in abundance beta-carotene, beta-cryptoxanthin, lutein (carotenoids);

Vitamins C and E; folate; calcium; magnesium; potassium. These nutrients play an
important role in maintaining good health. Have a bowl of papaya after your breakfast
and ensure your supply to these nutrients.

 Apple: Apples contain a phytochemical called quercetin which acts as an anti-

inflammatory and will help prevent blood clots as well. Apples contain vitamins and fiber
and come in several delicious varieties and are portable. Eat an apple with a handful of
walnuts or almonds as a healthy snack or add apple slices to your healthy salads.

Five servings of fruit and vegetables should be included in the diet not only to meet the
nutritional requirement but also to meet antioxidants and fibre.

 B-complex vitamins – B complex vitamins like Vitamin B-12 (folate) and vitamin
B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin
(vitamin B-3) helps increase HDL "good" cholesterol. Vitamin B is found in a wide variety of
food sources and is thus friendly to omnivorous, vegetarian and vegan diets. Whole grains,
potatoes, fruits and vegetables (particularly dark and leafy green varieties), beans, lentils,
peanuts, dairy products are rich sources of Vitamin B and should be included in the diet.

 Vitamins C beta carotene and E may work synergistically in preventing cellular

oxidation. Amla, guava, citrus fruits are rich in vitamin C. Beta carotene is found in
all orange and red colored foods. Most nuts and dry fruits are good sources of vitamin
E.

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  Magnesium, potassium, and calcium help lower blood pressure. Broccoli, turnips,
cucumbers, green beans are sources of magnesium. Potassium is found in spinach,
broccoli, tomatoes, cucumbers, cauliflower, cabbage, and strawberries and abundant
in coconut water. Excellent sources of calcium include spinach, turnip, yoghurt, cow’s
milk. Blueberries: They are sources of beta-carotene and lutein (carotenoids);
anthocyanin (a flavonoid); ellagic acid (non-flavonoid polyphenols); vitamin C;
folate; calcium, magnesium; potassium and fiber. Cranberries, strawberries,
raspberries are potent, too and can be added to salads if not consumed as such.

 Fats: Fat is a major source of energy for the body and aids in the absorption of
vitamins A, D, E, and K and carotenoids. When eaten in moderation, fat is important
for proper growth, development, and maintenance of good health. Hence some
amount of fats is essential to your body. However the type of fat consumed is
important in determining the effect of fat on the body.

 Mono-unsaturated fatty acids (MUFA) play an important role in lowering levels of

LDL and triglycerides without lowering the HDL. LDL cholesterol can lead to plaque
forming on arteries. HDL cholesterol helps the body to remove cholesterol from the body
and makes it harder for plaque to form in the arteries. Change your cooking oil to MUFA
rich oil.
o The highest monounsaturated fatty acid content include high oleic sunflower or safflower oil,
as well as hazelnut, olive, canola, avocado, almond, peanut, corn, sesame, rice bran, soybean
and cod liver oils, groundnut oils.

 Poly unsaturated fatty acids (PUFA) help to lower LDL but they also lower the
beneficial HDL cholesterol. Can be consumed in limited amounts.
o Found primarily in safflower, corn, soybean, cottonseed, sesame, and sunflower oils, which
are common cooking oils.
o Polyunsaturated fat is also found in the oils of fish and shellfish; found in greatest amounts in
such fatty fish as herring, salmon, and mackerel.

 Saturated Fats increase total cholesterol and LDL and hence should be avoided.
o Pork and Beef are rich sources of saturated fats.
o Chicken is often battered and deep-fried which increases the saturated fat content. Hence lean
meat is a better alternative.
o Coconut and avocado are the two plant foods that are high in saturated fat but they do not
contain cholesterol.

 Trans fats- increases total cholesterol and lowers HDL and should also be avoided.
o Most of the sources of Trans fat are found in processed foods.
o Any packaged foods or foods that are commercially prepared are susceptible to contain
Trans fats, including crackers, cookies, cakes, muffins, pies, pastries, popcorn, potato
chips, French fries, chicken nuggets, breaded fish, doughnuts and margarines.

 Salt: (salt contains sodium and chloride): Sodium is crucial for maintaining the health of
every cell in the human system. It permeates the fluid between cells and potassium exists
mainly on the inside of the cells. These two minerals need to be in constant dynamic
balance so nutrient and waste can take place across cell membranes. If either of these
minerals is deficient or in excess, cell permeability becomes compromise and the health
of all the cells suffers. We do need sodium, but it is a fact that most of us
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 eat too much salt. High salt diets increase blood pressure and risk of heart attack and
stroke. Most of us consume more than ten times the amount of salt we need to meet our
sodium requirements. It is important to restrict so dium intake. This would require
avoiding salt rich foods like pappads, chips, salty fishes, pickles etc. Instead of adding salt
to your food, try using a dash of lime, herbs and other condiments that do not contain
sodium.

 Exercise improves general wellbeing. Lose weight. Exercise lowers stress, improves
heart/lung health and lowers blood pressure. Walk for a minimum of 30minutes in a day

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GLYCEMIC INDEX: The glycemic index provides a
measure of the effect various types of carbohydrates
will have on your glucose and insulin levels according
to how quickly the bloodstream absorbs them. Foods
with a low glycemic index number--below 55 on a
scale of 100--have complex carbohydrates that take
longer to digest into the bloodstream and provide
healthy sources of carbohydrates, according to Diabetes
Guide. Higher GI measurements indicate more
dangerous foods.

 Simple sugars should be restricted as they are

easily absorbed and have a high glycemic index. Avoid intake of simple sugars and
replace them with safe artificial sweetners. Type and amount of carbohydrates is what is
important.

 Raw food has lower glycemic index than cooked foods. Also natural foods have lower GI
than processed foods. Include more of salads and low GI fruits in your diet.

 Low Glycemic Snacks: Eating a low GI food as a snack will help to balance the nutrients
and keep the overall impact on glucose low. Snacks are often consumed in isolation
however, and the GI value can be a good indication of which snacks can provide a steady
release of energy. Low GI snacks include low fat cheese, low fat yogurt, almonds and
walnuts. Any fruit with skin will have a low GI value, such as apples, pears and plums.
Examples of combination snacks that are low glycemic include yogurt or nuts mixed with
dried fruit; mixed bean salads; vegetable salads.

 Fruits: Fruits have a wide range of glycemic index. Include those fruits that have a low
GI to maintain the normal blood glucose levels. First are cherries with a rating of 22,
followed by grapefruit with a 25. Prunes have a rating of 29, while dried apricots are rated
30. Apples, canned peaches and fresh pears all have a GI of 38, and plums are rated 39.
Strawberries come in with a GI of 40, while navel oranges and fresh peaches are rated 42.
Canned pears fall in at 43, followed by grapes at 46. You can still enjoy a mango and
bananas by pairing them with your morning oats--they have a GI of 52. Fruit juices have
GI of more than 55 and should be avoided.

 Protein rich foods: Foods high in protein are low glycemic. This includes all meat
proteins, soy, eggs and dairy products such as milk, yogurt, cheese and cottage
cheese. Lean sources of protein are preferred as they will have less of an impact on
cholesterol and triglyceride levels in the blood. Consume adequate amount of proteins
at each meal and choose protein rich snacks.

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  The SIGNAL SYSTEM can help you make healthy choices.

Green zone: These foods are healthy choices because they have a low glycemic index, are
high in fibre and low in fat. However, foods in green zone should still only be eaten in
recommended amounts.
Yellow Zone: These foods should be eaten in moderation since they may have a high
glycemic index, are low in fibre content or have moderate amounts of fats.
Red Zone: These foods are rich in fat and in refined carbohydrates/sugars. They have a high
glycemic index or are low in fibre. They should be eaten in limited quantities.

Food groups Green zone Yellow zone Red zone

Rice Steamed rice Pulao Fried Rice/Biryani
Bread Whole wheat bread White bread Croissants/cakes
Noodles Steamed noodles Deep Fried
Noodles
Indian breads Chapatti Plain naan Butter Naan/Puri
Potatoes Baked potato French Fries
Vegetables Steamed vegetables Sautéed vegetables Deep Fried
vegetable
Salad Green salad Salad with
Mayonnaise
Sauce Tomato based Cream based
Fish Steamed fish Fish curry Fried fish
Chicken Grilled chicken Pan fried Butter chicken
Fruit Apple, orange, peach, Unsweetened fruit Sweetened fruit
guava juice juice

 It is important to avoid fasting or feasting as fasting can lead to hypoglycemia and

feasting can cause hyperglycemia, both of which can be detrimental.
 Exercise improves general wellbeing. Lose weight. Exercise lowers stress, improves
heart/lung health and lowers blood pressure. Walk for a minimum of 30minutes in a
day.
 Vitamins and minerals play an important role in maintaining good health. They
should be supplemented if needed. Adequate amount of fruits and vegetables should
be included in the diet to avoid
deficiencies.
 Alcohol contributes to calories and
upset the dietary regulation. Alcohol
damages the liver and hypoglycemia
occurs due to impairment of glucose
generating capacity of the liver.
Consumption of alcohol should be
kept to the minimal and avoided
when possible.
 Alcohol intake with diabetic pills can
cause rapid heart rate, dizziness and
nausea.

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