Road to Control

There are few things which are in the hand of each Diabetic- his/her fundamental right to control.

What to control:

Longing for foods- Food habits, likings, disliking, tastes are formed over a long period of time, not just days or weeks but over years, it may not be possible to change them altogether in a day! Not only does the human being get used to a particular taste or flavors but also the quantity of food consumed by ourselves. We have taught ourselves to like or dislike particular Foods which we consider tasty , If we fully understand the need for a change we can successfully teach ourselves to appreciate and enjoy new different foods, discover the yet unexplored new frontiers of our taste buds.

If we eat more our stomach expands and we get used to more food being consumed with each meal- thus our expectations increase and we do feel full enough until the stomach has expanded that much. If we start eating lesser amounts our stomach contracts and gives our brain the signal of fullness earlier- so we eat less food.

Essential steps in controlling diet:

UNDERSTAND- what foods are to be preferred, what have to be avoided, what are the approximate quantities of the foods which you should take.

Start by modifying what you are taking already. Understand the concept of glycemic index which is as important as good or bad food for diabetics.

1. Start with at least one item and control its intake…slowly add more to this list. Soon you would find yourself a more confident and in CONTROL. For example- if you are fond of cheese, first decrease from 4-5 to 2-3 cubes / slices.
2. Once in control and confident try new diets, bring changes to your menu.
3. The change you bring in your food should be consistent….few days of control are not enough..Diabetes requires lifelong Control.

CONTROL QUANTITY

1. Decrease the total quantity or portion sizes of the food which you are consuming abundantly but are not favorable for a Diabetic. For example if you were consuming four slices of bread in your breakfast make it three…then two. If you were putting a thick layer of butter on the toast make it thin. If you were taking four roti’s make it three..

Also see DIET TIPS for more details

CONTROL TYPE OF FOOD

1. Try other food items, those considered or as advised by your doctor or nutritionist to be preferable for Diabetics. For example if you’d been taking white bread in breakfast try to substitute with, Breads with whole wheat flour and other coarse grains. Instead of taking Naans take roti. If you were taking precooked cereals switch over to semicooked or uncooked ones which you may prepare yourself- ( uncooked cereals have lesser glycemic index as they undergo lesser processing as compared to the precooked and ready to eat breakfast cereals)

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