Dr Ramavtar Sharma
If we go by the medical textbooks, the first thing a physician should advise to a newly diagnosed diabetic person is change in food habits and lifestyle management. Since it is easy to prescribe medicines and people are, usually, unwilling to change their food habits, suggestion of medicines has become the dominant way of managing diabetes. But can there be a smooth control and slow down in progress of diabetes if food discipline is lacking? The answer is an emphatic No. Nutritious and balanced diet is a very important aspect of diabetes control and even reversal in prediabetes. Other than appropriate medicine, mindfulness regarding carbohydrates intake, eating small meals at regular intervals and choosing nutrient-dense foods go a long way to manage life in case of a diabetic person.
Knowledge of nutrition should be a regular quest for the practicing physician and general population as proper food choices can make a lot of improvement in health standards of the community. The first step towards food improvement is choices regarding selection of vegetables which are excellent sources of vitamins, minerals and fiber and form the basis of a nutritious diet. As most of the veggies contain fiber and complex carbohydrates, they check post meal spikes in blood glucose levels, control hunger, manage weight and decrease abdominal fat accumulation. The best vegetables to choose for diabetes are broccoli, greens, peppers, tomatoes, sweet potatoes, corn, green peas, spinach, kale, alfalfa and Brussel sprouts, bok choy, garlic and onion.
Then we have beans and legumes which slow down the absorption of carbs due to their fiber and are better sources of protein than meat and cheese. Black beans, lentils, white beans, garbanzo, kidney and pinto beans all should be part of the food plan. Soya products like tofu and tempeh can also be an individual choice. As far as grains are concerned, strictly avoid bleached and refined grains. Go for whole grain because of its low glycemic index. Strictly avoid white bread and white pasta. Choose 100% whole wheat or legume based pasta and whole grain bread. To manage your weight, appetite and blood glucose levels choose whole grain bread, quinoa, wild rice, cornmeal, oatmeal, millets, amaranth and barley and witness a significant improvement in your overall health.
There is a lot of misinformation regarding reversal of diabetes by consuming kilos of fruits as they contain fructose instead of glucose. The initial improvement might be deceptive as excess fructose is always converted to glucose and triglycerides by the human liver as the body has no mechanism to store fructose. But people with diabetes can have their share of fruits in a balanced and controlled way. Sugar in fruits is usually not a free sugar and one can have a regular portion of apple, avocado, black berries, cherries, grapefruit, peaches, pears, plum and strawberries. Fruits like banana, cheeku and papaya should be consumed only in small portions as they are digested quickly hence, cause spikes in blood glucose levels. Avoid fruit juices, go for whole fruit.
As far as dairy is concerned, cottage cheese, low fat or skim milk, plain yogurt or curd are good choices and may help in insulin secretion. They are good sources of calcium, protein and improve gut health. For non-vegetarians, skinless and boneless chicken breast or strips, salmon, sardine, tuna and other oily fish is a good choice. Eggs are also fine but one should avoid mutton. People love dressings in their meals. Here the better choices include vinegar, olive oil, mustard, spicy herbs or herb extracts, hot sauce and salsa. One should not miss a post meal dessert by being a diabetic. There are choices but one should be mindful of the portion. Popsicles with no added sugar, 100% fruit popsicles, sugar-free gelatin, pudding or ice cream sweetened with zero or low calorie sweetener like stevia can be enjoyed in small portions post meal. Another choice is homemade fruit salads with no added sugar.
Snacking is an unavoidable habit among many people and hence, deserves serious consideration. Homemade popcorns, nuts, carrots or celery sticks with hummus and apple with almond butter are options worth considering. Roasted Bengal gram is also a fine choice. They all are good and healthy choices for every one but avoid adding sugar to improve taste. In drinks, water is a great drink. Clean , sparking water should be consumed at regular intervals. A diabetic person should avoid milk in large portions and all forms of juices. Unsweetened ice or hot tea or coffee, low fat or skim milk in a small glass and unsweetened plant based milks are among many choices to make. Alcohol should be strictly within moderation to manage your diabetes better. Avoid simple carbs, saturated and trans fats, sugar in the form of candy, ice cream or cakes. Avoid packaged and fast food, white bread, white pasta, white rice, french fries, sugary cereals, sugary drinks, processed and red meat. Managing your food habits will significantly cut down your need for medicines as smaller doses and fewer medicines would become effective in regulating your blood sugar levels. Discipline and determination are the keys to a healthy and enjoyable life which otherwise might become a prolonged struggle.
The author is Physician and
freelance writer
