MORE FIBRE LESS DIABETES!!

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RESEARCH BITE

MORE FIBRE AND LESS DIABETES!!

A six-year study reported in the Journal of the American Medical Association in December 2008 that people with diabetes who eat more high-fiber grains, vegetables and fruits can better their blood sugar and possibly avoid the need for additional diabetes medications.

During the study, 4500 patients with type 2 diabetes spent eight weeks eating the amount of fiber recommended by the American Diabetes Association – 24 grams a day. They then upped their intake of fiber to 50 grams for the next eight weeks. (Among the foods added to their diets were papayas, oranges, oat bran. No fiber supplements were taken). Not only did the patients see striking improvement in their blood sugar levels, they found their cholesterol levels improved as well.

High fiber grains lower the need for insulin by slowing the absorption of carbohydrates, and preventing surges in blood sugar.

MYTHS

Myth: If you don’t have a family history of diabetes then you won’t get it.

Fact: Diabetes tends to be an inherited trait that runs in families, but plenty of people diagnosed with the disease don’t have a family history of diabetes. Weight and lifestyle also play a major role in developing diabetes.

Myth: Diabetics can feel whether their blood sugar levels are high or low

Fact: There is no way to know your blood glucose levels except for testing them. A diabetic may feel physical symptoms if blood sugar levels are high or low. But some people may not show symptoms when their blood glucose is too high or low.

Myth: Diabetics should not eat fruits…

Fact: It is a false notion that diabetics should not eat fruits. One can consume fibre-rich fruits like sweet lime, oranges, guavas, amla, and fruits that are high in water content like watermelon, musk melon, papaya, plums as these help to control blood sugar levels.

Fruits like mango, chickoo, custard apple, banana and grapes should be restricted as they have a higher sugar content.

Myth: Sugar free products are safe to consume…

Fact: This may not apply to every product. Some products that are labeled “sugar free” may be high in fat and hence are not very healthy for diabetics. So it is a good practice to read the nutrition facts on the package label before buying any food. Look for ‘sugar free’ and ‘fat free’ on the labels.

Diabetics are two to four times as likely to have a heart attack or stroke as is someone without diabetes

What is Diabetic diet?

A diabetic diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat

Foods Allowed – Let a large part of your diet comprise of these foods!!!

* Complex cereals like whole wheat, bajra, jowar, ragi, wheat bran, brown rice, rice bran, barley.
* Dals and pulses like moong dal, tur dal, rajma.
* Vegetables like cabbage, brinjal, cluster beans, spinach, methi, etc.
* Low fat dairy products like milk, curd, paneer and buttermilk.
* Fruits like papaya, musambi, guava, etc.

Restricted foods – Indulge in these foods in moderation!!!

* Fruits like chickoo, custard apple, grapes and mango.
* Vegetables such as potatoes, yam, purple yam and sweet potato.
* Biscuits such as Digestive and Marie.
* Restrict the intake of fat to 2-4 teaspoons per day.

Forbidden foodsAvoid these foods!!!

* Refined sugar, honey, jaggery, jam and jellies
* Deep fried foods like wafers, samosas, farsan, etc.
* Sweets like peda, barfi, chocolates, puddings, pies, ice-creams, biscuits made with refined flour, high sugar and cream content.

Aerated drinks, preserved/canned fruit, fruit squash and alcohol.

Article by Ms.Archana Dietitian & Nutritionist

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