Vegetables are a boon for Diabetics

Green vegetables play a major role in our diet. They are natural multivitamins as they provide us vitamins, minerals & fibers.These are very necessary for a healthy body as they reduce levels of bad cholesterol, improve vision, boost our immunity and help in maintaining weight. They are the good source of fiber & water, which keeps our digestive system good. 

Advantages:

• Low Calories- Eat as much as you want
• Rich in Vitamins, Micronutrients and Antioxidants
• Plenty of Iron Calcium and other Minerals
• Easily available - require minimum processing
• Round the year availability
• Help in weight loss
• Increase HDL Cholesterol - protect heart

Dark Leafy vegetable-Rich in Vitamin A, B, C & K , magnesium, iron, protein, potassium, calcium, dietary fiber are good for diabetic patient. Leafy green include spinach, kale, broccoli, asparagus, amgula, romaine lettuce. Millions of people around the world have an increased risk of blindness, and other health problems because of adequate dietary vitamin A from leafy vegetables. Lutein & zeaxanthin, carotenoids found in these, play an important role for muscular region of the retina.

Tomatoes contain Lycopene, an anti-oxidant, rich in calcium, phosphorus, Vitamin A, C & K, Folate, Potassium & dietary fiber. All tomato based product are low in carbohydrates.

Bell peppers-These are available in various colours-yellow, red, orange, green &purple. They are also packed with vitamins A and C, potassium, phosphorus, calcium & dietary fiber.

Carrots-Rich in antioxidants beta carotene, vit A, B, C & K, magnesium, folate & dietary fiber. It comes under low to moderate GI vegetables and control blood glucose having lower risk of weight gain.They are good choice if you have diabetes as vitamins content helps protect your eyes from diabetes retinopathy or damage to the blood vessels in the eye from long term diabetes. They are a great low carbohydrates, crunchy snack.

Green vegetables have very low calory content and can be consumed freely by Diabetics, even excessive consumption of these does not cause high Blood Sugar levels or weight gain.

Diabetes is not a Handicap

Diabetes has grown into and epidemy, according to the results of a study conducted by ICMR recently approx 65 million people may be suffering from Diabetes and another 200 million may be in the prediabetic stage which effectively means that 1/3^rd of them may develop Diabetes in next 3 years.

According to Diabetologists in Delhi many Diabetes patients perceive their illness as a heavy burden both on the individual and the family, some patients and their family members sometimes consider imposing restrictions on the working or studies – which may not be true or required at all.

Diabetes Specialistin Delhi says Persons with Diabetes can perform very well in all spheres of life, just as any other healthy person without Diabetes. Diabetes disease by itself is not a handicap and does not require any restrictions to be imposed on individuals. Diabetics should take all necessary steps to keep their Blood Sugar, Cholesterol and Blood Pressure levels under control. This can be done by Lifestyle management and some patients may require medications or Insulin injections as well. Lifestyle management is the modification of all daily activities of persons in such a way as to help achieve the primary goals of Diabetes. Diabetes doctors consider Diet and physical activity to be the two main factors which are important for Diabetic patients.

Dr Rajesh Kesari Diabetologist inDelhi is personally of the opinion that Diabetes can infact be a boon on disguise. Persons who are getting proper treatment and counseling understand the importance of lifestyle management and are hence bound to lead a more disciplined lifestyle, they get up early in the morning, go out for walks regularly- this reflects in their performance in other spheres of their life as well.

So its better to control Diabetes and lead a Happy and Active life- yes Diabetes can be controlled and should ALWAYS BE CONTROLLED

To eat or not to eat ( WHITE RICE) - that is the question!

Perhaps researchers from Britain have tried to rephrase the famous quote of Shakespeare into the Diabetes arena-and probably with same confusing implications. According to an article published in last month in the British journal of Medicine-Eating a diet rich in white rice may increase your chances of developing Diabetes . 

As the researchers have themselves remarked- white rice may not be the only cause of developing Diabetes moreover in certain Asian subgroups – the Chinese and Japanese, but it does seem to be increasing the odds of developing diabetes. The reasons suggested are many-White rice has high glycemic index meaning- it is quickly absorbed and causes a surge in glucose levels after meals- thus increasing the stress on pancreas to produce more insulin in a short period of time. The other plausible factor may be that white rice has relatively poor nutrient content, especially of those which are helpful in warding off diabetes- like magnesium etc.  

In India we have noted that the incidence of Diabetes in south Indian states is high- where diet is predominantly rice based as compared to wheat based north Indian diet.

Here are some facts and tips for rice lovers which may help them enjoy their favourite Biryani or Pulao without feeling guilty. Not all rice is high Glycemic index food, Basmati and most long grain rice varieties contain the starch amylose which is considered as moderate Glycemic index food and does not cause high levels of Blood Glucose after meals. Most of the nutrients in rice are eroded by polishing – some of those may be  present in the powder form along with the rice grains- but this is often washed or drained- so even the nutrients present in minute quantities are lost. So it is advisable to relish smaller servings than draining the boiled rice. Having rice together with vegetables or other low glycemic index foods is also beneficial as it lowers the total glucose absorption.  Vegetable biryani or pulao with plenty of green vegetables but less fat or ghee- preferably not fried at all are good options for rice eaters.