Diabetic diet& suggested change in lifestyle
Change in lifestyle relates to the factors in your life that change the way you live, such as the kind of exercise you do on a daily basis, the food you eat, stress factors, toxicity and pollution causing the rapid advance of age. At every stage of your life you have to be mindful of signs, symptoms and indications of your body language, such as lack of energy, muscle cramps, easy bruising, poor quality of sleep and dream, and ascertain which nutrients you may be lacking. The requirements of essential nutrients have varied over the centuries and will go on varying according to our lifestyle. It is believed that we used to make vitamin c within our body but through eating fruits and vegetable rich diet we lost that ability as we could get enough vitamin c from our food. Almost all other animals continue to make it in their bodies and therefore do not normally get vitamin c deficiency. Our ancestors ate when hungry not at set times. Recent studies are confirming that eating less often is better than eating big meals four times a day at fixed times. This means snacking on fresh fruits, eatable raw vegetables at regular intervals and in small portion. Doing this will help to keep your blood sugar levels even, resulting in more energy and better mood.
Another factor of healthy lifestyle is exercise, be it weight lifting, morning walk, aerobics or yoga postures. Yoga is often misunderstood as physical exercise only.
People with sedentary life style tend to have poor appetite resulting in accumulation of calories within the body leading to obesity and all its bad effects on health.
It appears that we, humans have a natural liking for sugary and salty food. We love our juice, sweets and honey. Natural healthy diet should put limits to all sweetness added beverages containing honey, malt or sucrose. We also have to be cautious about dairy products and whole grains liable to contain gluten(?).
Since the invention of fire some thousands years ago we began to cook our meal. Cooking changes the molecules in food and destroys valuable nutrients and enzymes that break food down into components which can be used by the body. An ideal recipe should contain a lot of raw or lightly cooked food. Raw food requires plenty of chewing to break the food down and in that process mixing it with digestive enzymes in the form of saliva. Unfortunately a modern household meal is high in sugar, high in fat, highly processed and full of synthetic components.
• Diabetic diet consist of well balanced food to keep blood glucose content, within normal level.
• Eat at regular intervals – main meals twice, substantial breakfast, light snacks twice.
• Include a variety of foods such as fresh vegetables(raw, if palatable) and fruits.
• Reduce intake of sugar and sugary recipes as Sugar has harmful influence on our body and mind.
• Do not consume precooked meals and fatty foods.
• Eat food high in fiber, low in salt .
• Drink plenty of water.
• Do not smoke or drink excessively.
Meal plan for diabetics(Also good for healthy people wishing to maintain health)
Breakfast: Fruit choices (berries, papaya, 1 banana ), Cereal – try eating good quality oatmeal boiled in skimmed milk, 2 slices brown bread, 1 egg ( preferably boil), green tea (1 cup).
Lunch: 1 piece fish or chicken, ½ bowl quinoa, good helping of mixed vegetables. Raw vegetable choices –tomato, cucumber, radish, lettuce, carrot, baby spinach, leafy herbs (coriander leaves, mint, oregano, basil etc).
Steamed or stir fry vegetable choices – beans, peas, cauliflower, cabbage, pumpkin, aubergine, bottle gourd, kale or other leafy vegetables.
Tea: Green tea or coffee without sugar. Sugarless biscuits or cakes. 1 apple, 1 orange.
Dinner: A generous piece of lean lamb, lean beef or poultry, either grilled or baked or boiled, greased in olive oil and minimum salt. A piece of bread or roll. 1 apple or pear.
In between the meals try to eat nuts – hazel nut, almonds, walnuts, peanuts and raisins.
For diabetics, it is highly beneficial to have in empty stomach, two teaspoon full bitter gourd juice with one teaspoon cinnamon powder as shown under the heading of alternative remedies.