Just identify them right

Having diabetes makes you aware and
knowledgeable about what you eat, how you eat, how you exercise, how to tackle
your stress. In general, you are evolved and are more aware about your life
once you are diabetic. Although Grass-Diabetes.com deals in helping you to
avoid diabetes we are equally concerned about people who suffer from diabetes.
The most commonly asked question from a
diabetic is what to eat and what not to? Since the food you eat affects the
glucose level in your blood, it is imperative that you should know about your
food & dietary habits. Knowing what to eat is quite confusing, but just
makes an attempt to break your food in food groups and then learn the best and
worst choices from each food group.
The food groups and their worst & best
options for diabetic are given in their respective preferences:
BREADS & GRAINS
BEST
|
WORST
|
Whole-grain flours: Whole wheat flour
|
White flour
|
Whole grains: Brown rice
|
Processed grains, such as white rice
|
Cereals containing whole-grain ingredients and little added sugar
|
Cereals with little whole grain and lots of sugar
|
Whole-grain bread
|
White bread
|
VEGETABLES
BEST
|
WORST
|
Fresh vegetables, eaten raw or
lightly steamed, roasted, or grilled
Frozen vegetables, lightly
steamed
|
Canned vegetables with lots of
added sodium
Vegetables cooked with lots of
added butter, cheese, or sauce
|
Dark Green Leafy vegetables
|
Pickles
(Avoid if you need to limit sodium; otherwise, pickles are a good choice)
|
Non Starchy Vegetables: Baby Corn, Beans, Bean
sprouts, Beets, Cabbage, Carrots, Cauliflower, Cucumber, Eggplant, Mushrooms,
Onions, Peppers, Green Salads, Sprouts, Tomato, Turnips,
|
- -
|
FRUITS
BEST
|
WORST
|
Fresh & Seasonal fruits
|
Canned fruit with
heavy sugar syrup
|
Sugar-free or
low-sugar jam or preserves
|
Regular jam, jelly,
and preserves
|
100% fruit juice or
low-carb juices
|
Fruit punch, fruit
drinks, fruit juice drinks, sweetened soda
|
Common Fruits: Apples, Apricots, Banana, Berries, Cherries, Dates, Dried Fruit,
Grapes, Kiwi, Mango, Orange, Papaya, Peaches, Pears, Pineapple, Plums,
Strawberries, Watermelons
|
- -
|
MEAT & OTHER PROTEINS
BEST
|
WORST
|
Baked, broiled,
grilled, or stewed meats
|
Fried meats
|
Lower-fat cuts of meat
|
Higher-fat cuts of
meat, such as ribs
|
Low-fat cheeses
|
Regular cheeses
|
Skinless breast of
chicken
|
Poultry with skin
|
Baked, broiled,
steamed, or grilled fish
|
Fried fish
|
Baked or stewed beans
|
Beans prepared with
butter
|
Best Protein Choices: Dried Beans, Seeds, Peas & Dals, Nuts, Fish & Seafood,
Egg white or Whole eggs,
|
- -
|
DAIRY FOODS
BEST
|
WORST
|
Skimmed milk
|
Whole milk
|
Low-fat curd
|
Regular curd
|
Low-fat cottage cheese
|
Regular cottage cheese
|
Low-fat ice creams
|
Regular ice cream
|
FATS, OILS, AND SWEETS
This food group contains lots of calories but very little nutritional value. Eating such food items as snacks in large quantities can lead to weight gain, making it harder to
keep diabetes under control, so try to select and eat them wisely:
BEST
|
WORST
|
Baked potato chips,
baked corn chips, puffed rice, or corn snacks
|
Fried snacks such as
potato chips, corn chips
|
Vegetable oils
|
Butter
|
Air-popped or
calorie-controlled popcorn
|
Butter-flavored
stove-top popcorn
|
Healthy Fats - Monosaturated Fats: Canola Oil, Almonds, Cashews, walnuts, peanuts,
Olives, Olive oil, Peanut butter, Sesame seeds (Til), Rice Bran Oil, Corn Oil, Cottonseed Oil, Soybean oil,
sunflower oil. Omega 3 Fatty Acids like Soybean products, Salmon fish,
Flaxseed (Alsi). Note: Nuts are good for health but are
high in calories, if you are trying to reduce weight, try to limit their
consumption
|
Unhealthy Fats - Saturated Fats: Butter, High fat meats such as- regular meat,
hot dogs; full-fat cheese, cream, ice cream, whole milk, cream sauces,
regular chocolates, Palm oil, Coconut Oil, Poultry Chicken. Avoid Trans Fat such as chips, crackers,
muffins, cookies, cakes, French fries etc.
|
BEVERAGES
Some beverages contain lots of carbohydrates while providing very
little nutrition, thus making it easy for beverages to contribute to weight
gain. Here are some best-choice and worst-choice examples.
BEST
|
WORST
|
Water, unflavored or
flavored sparkling water
|
Regular sodas
|
Light beer, small
amounts of wine or non-fruity mixed drinks
|
Regular beer, fruity
mixed drinks, dessert wines
|
Unsweetened tea (add a
slice of lemon)
|
Sweetened tea
|
Coffee, black or with
added low fat milk and sugar substitute
|
Coffee with sugar and
cream
|
Hot chocolate
|
Flavored coffees and
chocolate drinks
|
Sport drinks
|
Energy drinks
|
Low fat milk
|
Whole Milk
|
100% fresh fruit
juices
|
Canned or juices with
preservatives & added sugar
|
Alcohol in very moderate quantity has little effect on blood
glucose control and doesn't have negative effect on heart disease risk. So,
what is moderate quantity?
- Women shouldn't have more than 1 drink per day
- Men shouldn't have more than 2 drink per day
One Drink
is equal to:
-
300-350 ML
of Light Beer
-
150 ML of
Wine
-
40 ML of
Vodka or Whiskey etc.
Recommendation from www.GRASS-DIABETES.com
A
FEW BEST PICKED FOODS FOR DIABETES
ü Dark
Green Leafy Vegetables
ü Sweet
Potato (Shakarkand)
ü BEANS (Rajmas)
ü Oranges,
Lemons, Mosambi
ü Strawberries,
Blueberries etc.
ü Fat Free
Milk & Curd
ü Whole
Grains
ü Nuts
We have
tried our best to categories the common foods, but if you think we have missed
anything in particular and you wish to know whether it is good or bad for you
just let us know.
Well, you can also contact us to know the details of quantity which is good or
bad for your overall health. We at Grass-Diabetes believe in DEED - Diet -
Exercise - Education - Drugs to handle the onslaught of diabetes. Be proactive
and help your loved ones in your family to avoid diabetes.
If
diabetes is preventable, just avoid it.
Over two decades of our services to diabetic
patients through Singhal Diabetic Clinic located at Haridwar, has made us
thinking of the health status of current generation. Be it the fast paced
lifestyle lived by our younger friends or the life lived by middle aged generation
under tremendous physiological career pressure, all this takes its toll on
their health. If this lifestyle is clubbed with your genetic composition i.e.
your family’s history of diabetes, the threat of diabetes will be one of the
major concerns. As the old saying goes, prevention is better than cure, your
knowledge towards your own body and the lifestyle you chose determines your
future. You are welcome to explore and know more about your risk of diabetes by
getting your personalized report on the risk of diabetes because of your genes
and lifestyle. Visit us at www.Grass-Diabetes.com
*********************************************************************************
If you have any queries,
feel free to contact us:
Yours,
Dr. M Singhal
Phone: +91-1334-224625 | Mobile:
+91-9837178358
Email: doctor@grass-diabetes.com | Visit: Grass-Diabetes.com
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