5 Best Workouts for People with Diabetes

Exercise offers so many surprising benefits for those who have diabetes – it not only lowers blood sugar levels, but also lowers stress levels and cheers you up, apart from all the other health benefits it comes with.

Exercise is important for everyone,especially for people with diabetes. Here are the 5 best workouts for you –

Walking – the most popular form of exercise you can do almost anywhere. Walking is highly recommended for people with diabetes. One of the easiest ways to lower blood sugar levels is to walk 150 minutes a week.

Yoga – is most beneficial for people with chronic conditions which include diabetes.It helps to improve blood glucose levels. It not only relieves stress but also improves nerve function that helps to increase the state of mental health and wellness. Yoga is a traditional form of workout that incorporates fluid movements that help build flexibility, balance, and strength.

Swimming – another best form of exercise for people with diabetes that does not put pressure on joints.It stretches muscles and relaxes mind and body at the same time. Swimming burns calories, reduces stress levels and improves cholesterol levels. Grab a snack before a swimming session and keep a check on blood sugar levels. Swim thrice a week for about 15-20 minutes and increase time gradually for best results.

Dancing – zumba or any dancing involves memorizing dance steps which boosts your brain power and improves memory. For people with diabetes, dancing is not only fun and exciting but also the best way to promote weight loss, increase physical activity, lower blood sugar, improve flexibility and reduce stress.

Tai Chi – this is a Chinese form of workout that uses effortless slow body movements to relax and refresh the mind,and body. Tai Chi improves blood sugar levels and helps keep it in good control, increases energy, vitality, and mental health.

Safety tips to follow before working out

  • Always monitor your blood sugar before and after working out and make sure to notice how your body responds to any form of exercise you are doing
  • Do not forget to warm-up and cool-down before your workout
  • Keep yourself hydrated throughout the workout, even before beginning and after finishing
    Always wear your medical ID band in case of emergencies, authorities will know what to do to help you
  • Avoid exerting yourself and exercising in extreme hot or cold temperatures
  • Come prepared for low blood sugar episodes.Have something that will balance your sugar levels like a glucose tablet or some candy
  • For those with type 1 and type 2 diabetes, your blood sugar level should always be less than 250 mg/dl before working out. For those with type 1 diabetes, working out with blood sugar levels higher than 250 mg/dl might result in health consequences that may occur due to lack of insulin in the blood

Listen to your body, always. If you feel short of breath, lightheaded or dizzy then stop exercising. Stay fit, stay healthy!

Healthy snacks for people with Diabetes

You need a snack that can curb your hunger without blowing your blood sugar. Just like meals, snacks should be a combination of fat, protein, and carbohydrates.

Here are a few snacks that can curb your hunger and cravings.

  1. Sprouts with vegetables
  2. Cucumber yogurt dips (big cucumber pieces marinated with the low fat yogurt with added salt and chilli powder)
  3. Puffed rice, Rice flakes (seasoned) or poha for non-obese
  4. Soups (homemade)
  5. Quick sesame beans salad (sprinkle sesame seeds on boiled beans with added salt and pepper)
  6. Chick pea salad (add veggies of your choice to boiled peas)
  7. Broccoli with garlic salad
  8. Paneer tikka
  9. Fruit
  10. Soya chunks cutlet (pan fry with few drops of oil)
  11. boiled vegetables
  12. Boiled channa cutlet with veggies of your choice
  13. Boiled Rajma masala
  14. Carrot cucumber salad

Fight diabetes with the right diet and exercises

Are you a patient of Diabetes Mellitus? Life is difficult for diabetic patients. There is constant pressure from your loved ones to refrain from your favorite desserts and from anything laced from sugar. Plus, there are various associated complications related to mouth, skin, hypertension etc to deal with. However, resorting to a few measures does wonders for your health.

Diabetes Treatment: How can diet and exercise help?

With the right (read balanced) diet and exercises you can definitely keep diabetic levels under control. Consult the most reputable diabetes specialists and they will tell you that the right diet and exercises are an integral part of your diabetes treatment. Under no circumstances would you be asked to cut off your sugar intake completely- but yes, you’re required to limit the consumption of hidden sugars. So, one should understand the significance of knowledge when it comes to battling misconceptions – the knowledge of the right treatment, the knowledge of the right diet and the knowledge of the right exercises.

What are the exercises recommended to diabetic patients? Why exactly should diabetic patients resort to regular exercises? Let us unravel answers to these questions and more.

Diabetic specialists admit that they always encourage their patients to resort to regular exercises besides accessing treatment. Experts opine that exercises are the cheapest form of treatment you can access. It is the cheapest Diabetes medicine one can avail. It not only tones your body but also helps blocked insulin receptors start working again. Actually, the right exercise bolsters your body’s sensitivity to insulin. One of the most needling problems associated with type 2 diabetes is the abundance of insulin output which is not properly handled by the cell receptors that accept insulin at the first place. So, instead of decreasing your sugar levels what the insulin is doing is it is just taking hold of the sugar and adding more fat cells to your existing fat. This is the reason why you may find it extremely difficult to lose weight when diabetes spirals out of control.

Are you taking these measures?

So make sure your gymming regime is backed by a solid type 2 diabetes diet plan. Your diet should largely be devoid of grains. Very limited amount of sugar is allowed. Steer clear of foods like cookies, pasta, syrups, candies, molasses, agave and honey etc.

Resistance training makes for the most common recommendation for diabetic patients. Resistance training is meant to strengthen your body muscles. So get ready for a lot of dumbbells, bricks and weighs that will actually help you improve your endurance. With regular exercises you are actually allowing your body to use up the glucose stored in your body. Unhealthy accumulation of glucose is no good news for your health. It has also been found that aerobics training is very effective for diabetic patients. They can help you keep the heart rate up and keep body mass and sugar levels down.

Exercises also help keep stress away- so that’s a major bonus.

 

 

Controlling Diabetes with Millets from South India

It might be a major aspect of cultural identity, but the consumption of white rice and other refined grains has led to an increased incidence of type 2 diabetes in South India. However, diabetes specialists in Bangalore along with dieticians and diabetes educators are digging deep into the rich heritage of millet cuisine of Karnataka to address the issue of a proper food for diabetics.

Rise of the rice and type 2 diabetes

Remember your grandparents and why they had no chronic illnesses or non-communicable diseases like diabetes, hypertension, or hyperlipidemia (high cholesterol)?

Apart from the fact that they did not face urbanization, and there was no rampant use of fertilizers and pesticides, the diet they had was diverse. To begin with, most of these people did not consume the varieties of rice we now consume and that rice was not polished.

The food they consumed was diverse even though they used to consume local produce and never heard of blueberries, hazelnuts, or the Noni juice of Tahiti. Their diet was full of seasonal vegetables and fruits, lentils, rice, wheat, and of course generous amounts of millets. They used palm jaggery and used sugar sparingly as a treat only during festivals.

As the demand for higher agricultural outputs increased, the use of fertilizers and pesticides increased. Moreover, the perceptions of people regarding food changed. Rice was considered as a better food when compared to millets.

With the arrival of newer varieties of rice and the increase in its consumption, more and more people fell prey to diabetes. Now, neither our love for rice nor its consumption has reduced.

Why does rice consumption increase the risk of diabetes?

Many studies and researches have time and again proved that consumption of rice coupled with sedentary lifestyles and lack of exercise increases the likelihood of type 2 diabetes multifold. It was found that people consuming around 400 grams of rice are in the very high risk groups.

Diabetologists in Bangalore say that the presence of refined carbohydrates in rice is instrumental for high blood sugar levels. Rice is a food with high glycemic index not just because of its intrinsic nature, it is the process of milling that also adds to the misery.

Most of the vitamins, minerals, and fiber content is removed in the milling process of rice for its cosmetic appearances and robs its non-diabetic property. Also, lifestyle factors like fast eating can increase the risk enormously.      

So, should you stop consuming rice? When asked, our diabetes specialists in Bangalore reiterate that we need not stop consumption of rice, but have to limit its consumption. Switching over to millets along with consumption of brown rice is beneficial.

How to control diabetes with millets       

Millets, the small seeded grasses, which are grown as cereal crops have numerous health benefits. In India, pearl millets, finger millets, foxtail millets, little millets, barnyard millets and sorghum have been in use for ages. They are gluten-free, loaded with protein and fiber, and are rich in vitamins, calcium, iron, magnesium, and zinc.

With a plethora of health benefits to offer like minimized risk of diabetes, and cardiovascular diseases, it is certainly food for diabetics. Millets essentially contain lower levels of amino acids and higher fat content. Notably, however, 75% of this fat is not harmful for your heart, but rather healthy. It contains very healthy polyunsaturated fat. Millets like Jowar, Ragi and Bajra made for a very important part of the Indian diet earlier. However, with the passage of time they were relegated to obscurity and replaced by their unhealthy counterparts like rice and wheat.

It’s slowly staging a comeback since we started appreciating the health benefits offered by it – once again!

Millets are prescribed frequently by diabetologists quite simply because they are particularly known to bolster diabetes management measures. The high fiber content of millet is responsible for slowing down the release of sugar in the blood stream. In fact, it would be more appropriate to claim that it slows down digestion – which results in the distribution of sugar at a more even pace.

By consuming millets on a regular basis, a diabetic can expect to steer clear from the dangerous spikes in blood sugar levels, which leads to numerous complications. Diabetologists keep prescribing millets to patients primarily because of its ability to minimize the risk of type 2 diabetes and cardiovascular diseases.

Millets: Its Health Benefits Explored

Apart from being very tasty, millets have a range of health benefits.

  • Promotes Heart Health: With loads of magnesium and potassium, millets reduce the risk of cardiovascular diseases to a large extent.
  • Helps in reducing cholesterol levels.
  • Improves the health of the gastrointestinal tract.
  • Reduces the risk of cancer.
  • Helps detoxify the body.
  • Improves the immunity of the body.
  • Reduces the risk of diabetes in non-diabetic people and helps regulate the blood sugar levels due to its low glycemic index.
  • Millets reduce insulin resistance in the body.
  • They assist in reaching the target post prandial blood glucose levels.    

Millet recipes of Karnataka – the best food for diabetics

For long, Karnataka has had numerous delicious recipes with millets as their base ingredients. Taking forward this rich tradition of super foods, diabetologists in Bangalore along with our dieticians have delivered noteworthy outcomes when their patients followed the diet rich in millets.

Some irresistible recipes with millets:

  • Millet idli (Siridhanya idli). This is prepared with foxtail millet (Navane), urad dal and beaten rice.
  • Millet neer dosa. This is prepared with siridhanya, coconut, and urad dal.
  • Ragi porridge, dosa, roti, and sankati.
  • Barnyard millet dosa.
  • Jowar roti.
  • Bajra roti.
  • Millet pongal.
  • Millet upma.

In fact, millets are not just famous in Karnataka. The cuisine involving millets is as diverse as the country and each region has its own take on millets. For a person with diabetes, there is no dearth of tasty recipes with millets. So, it is time to change the perception that you have to limit yourself in terms of quality foods if you have diabetes.

Finally, it’s actually very important on your end to rely on a combination of lifestyle checks, dietary intervention and regular health screening if you are really willing to steer clear of the complications associated with diabetes in the first place.

Make sure you are accessing the best diabetes treatment so that you’re able to take the best foot forward when it comes to diabetes control via the right medications and the right advice on diet and exercises.     

Gestational Diabetes Diet for women – Important Dos and Don’ts!

Some pregnant women suffer from diabetes during the most delicate days of their life i.e. during the gestational period. Approximately 6 to 7% of pregnant mothers suffer from what is called gestational diabetes.

What is Gestational Diabetes Mellitus (GDM)?

The time period during which a woman is pregnant and the fetus is developing is called gestation. When a woman, who previously may not have diabetes, develops high blood sugar levels during the gestational period is known to be a person with gestational diabetes. It is glucose intolerance during pregnancy.  

Gestational diabetes is a condition which prevails during second trimester and stays till childbirth. It is referred to the pathological condition in which carbohydrate intolerance persists with high blood glucose levels and renders ill effects to baby and mother. It is a metabolic complication.

While most women can be managed with a special gestational diabetes diet that includes prescribed diet and exercise, some women might need a gestational diabetes treatment that includes medication.

Gestational Diabetes Symptoms

  • Excessive hunger
  • Excessive thirst
  • Polyuria (large volumes of dilute urine)
  • Polyphagia (excessive eating)
  • Polydipsia (excessive thirst)
  • Fatigue
  • Irritation

During pregnancy, the placenta secretes certain hormones due to which the cells of the mother’s body becomes resistant to insulin. Though these hormones are very essential for the growth of the fetus, they elevate the blood glucose levels and thus create gestational diabetes.

Who are at risk of developing GDM?

The mothers who fall into this category:

  • Age of would be mother (advanced gestational age)
  • Family history (parents/siblings with diabetes mellitus)
  • Lifestyle (sedentary lifestyle)
  • Dietary pattern (high-calorie diet with low fiber)
  • Obesity (High Body Mass Index)

Complications to the fetus:

  • Macrosomia (larger than average baby with weight more than 8 pounds).
  • Preterm baby (a baby born with less than 37 weeks of gestation).
  • Respiratory distress to the new born.
  • Congenital malformations.
  • Perinatal death.
  • Still birth.
  • Birth injuries.
  • Brachial plexus injuries (injuries/trauma to the shoulder during child birth. This leads to nerve damage and disabilities).
  • Neonatal hypoglycemia (deficiency of glycogen in the newborns).
  • Elevated birth weight of neonate.
  • Hyperbilirubinemia (Excess bilirubin in the blood. Bilirubin is a reddish yellow pigment that is formed during the breakdown of red blood cells).
  • Shoulder dystocia (This is an obstetric emergency and can lead to the death of the fetus)
  • Cord C-peptide more than 90th percentile (This can lead to hypoglycemia in the infants).
  • Raised risk of impaired glucose tolerance.
  • Higher chances of developing type 2 diabetes mellitus in later phases of life.
  • More prone to develop hypertension at early age.
  • Higher chances of developing dyslipidemia (abnormal levels of cholesterol, triglycerides, and other lipids).
  • Higher chances of developing obesity.

Complications to mother:

  • Hypoglycemia to mother.
  • Progression of developing type II diabetes in later phase of life.
  • Risk of preeclampsia.
  • Gestational hypertension.
  • Cesarean delivery.
  • High risk of cardiovascular diseases.
  • High risk

Screening for Gestational diabetes

Women must be screened at the very first visit to the doctor to rule out the development of GDM in later time frame of gestation. A short history may be an indicator:

  • Type of physical activity involved.
  • Family history.
  • Hypertension.
  • Dyslipidemia.
  • History of GDM.
  • Raised risk as per ethnicity. South Asian and South East Asian women are prone to gestational diabetes.

Diagnostic Tests:

GDM can be identified by certain diagnostic tests that are also recommended by ADA. They are:

  1. 75 g OGTT (oral glucose tolerance test) at 24-28 week of pregnancy. This test was recommended in 2011 by ADA after it was advised by the International Association of Diabetes and Pregnancy Study Group (IADPSG).
  2. Another way is two-step approach which comprises of two sets of glucose thresholds:

(a). Carpenter-Coustan (It is done by consuming 50 g Oral glucose challenge test)

(b). National Diabetes Data Group (NDDG) (It is done by consuming 100g OGTT).

Medical Nutritional Therapy for GDM

Dietary recommendations play a crucial role in controlling GDM. A typical gestational diabetes diet includes these dos and don’ts.

  • Eat small and frequent meals.
  • Add small portions of snacks in between the major meals.
  • Add post dinner or Bedtime milk.
  • Restrict the intake of simple carbs like raw sugar, corn syrup, fruit juice concentrate, baked foods, and cereals.
  • Add raw veggies or salad in your diet.
  • Add soup as a mid-evening snack.
  • Take 2 fruits daily (but, avoid high sugary fruits).
  • Avoid juices completely.
  • Do not skip breakfast.
  • Avoid sweets.
  • Avoid processed and packed foods.
  • Avoid desserts.
  • Avoid artificial sweeteners.
  • Avoid junk foods.
  • Avoid confectionary and bakery products.
  • Avoid cold drinks, soda.
  • Say no to Alcohol.
  • Limit oil intake. (500ml/month).
  • Avoid fish that are high in mercury.
  • Avoid red meat.

Eat smart today for a healthy baby tomorrow! Get consultation and guidance from our expert dieticians. Get a Gestational Diabetes Diet plan that’s customized especially for you. Contact your nearest Apollo Sugar Clinics today!

Diabetes and Carbohydrates

Most people think that diabetes is caused due to excess intake of sugar. This thought process is obvious considering that diabetes leads to high blood sugar levels. However, diabetes is a metabolic disorder. In people with diabetes, there are changes in carbohydrate metabolism. This leads to lack of absorption of sugars in cells of the body.

Excess intake of carbohydrates leads to excess calories that are not burnt and this leads to type 2 diabetes . At the same time, carbohydrates can also affect the blood sugar control of a person with diabetes. That is why you need a diabetes diet plan so that you can control your blood sugar levels and stay healthy.

So, what exactly are these carbohydrates?

For our body to function properly, we need three types of macronutrients. These are proteins, carbohydrates, and fats along with dietary fiber. Carbohydrates are major energy providers to the body and consist of sugars, both simple and complex. There are simple and complex carbohydrates.

Simple Carbohydrates and Diabetes

Simple carbohydrates contain sugars like glucose, fructose, galactose, maltose, lactose and sucrose.

Examples of Simple Carbohydrates in foods:

  • Baked Foods.
  • Fruit Juices.
  • Soft Drinks and Beverages.
  • Packaged Cereals.
  • Table Sugar.
  • White Bread.
  • Cakes and Candy.
  • Corn Syrup.

These simple carbohydrates containing simple sugars provide immediate energy to the body as they are assimilated into the bloodstream very quickly. However, these are guilty of increasing blood sugar levels very fast. This is bad for diabetes control and they should not be included in your diabetes diet plan .

Complex Carbohydrates and Diabetes

Complex carbohydrates contain sugars called polysaccharides. These contain high amounts of starch, fibers, and glycogen. Since complex carbohydrates contain more fiber and glycogen, they are better sources of energy. In fact, the more complex a carbohydrate is the better it is for people with diabetes.

Examples of Complex Carbohydrates in foods:

Starchy Complex Carbohydrates:

  • Rice (brown/wild)
  • Whole Barley.
  • Sweet potatoes (baked/cooked).
  • Whole Grains.
  • Oatmeal.
  • Buckwheat Bread.
  • Skimmed Milk.
  • Low Fat Yogurt.
  • Soy Milk.
  • Muesli

Fibrous Complex Carbohydrates:

  • Asparagus.
  • Artichokes.
  • Apples.
  • Beans.
  • Cabbage.
  • Cauliflower.
  • Carrots.
  • Celery.
  • Eggplant.
  • Cucumber.
  • Lentils.
  • Mushrooms.
  • Oranges.
  • Onions.

There are many other sources of complex carbohydrates that are loaded with micronutrients. These are good for blood sugar control and weight loss. These foods should be included in a diet for diabetic patients

Since you get adequate amounts of complex carbohydrates in whole grains, fruits, and vegetables, it is better to consume them on a daily basis. However, one should note that these foods should not be enriched in artificial methods (usage of harmful fertilizers and injecting oxytocin for growth). They should not be bleached and colored.

By avoiding simple carbohydrates and including complex carbohydrates in your diabetic food , you can control your diabetes effectively. Having said that, one has to count the carbohydrate intake per day in order to maintain adequate intake and avoid excess consumption.

Glycemic Index

Consumption of foods with a low glycemic index with respect to your medications and physical activity levels is vital. Glycemic index is a 0 to 100 ranking that indicates the amount of increase in blood sugar levels after consumption of foods and the time taken for that.

  • Foods that come under low glycemic index have a ranking below 55 and they release carbohydrates in such a way that the blood sugar levels do not increase disproportionately.
  • Foods that come under medium glycemic index have a ranking of 56 to 69. These foods metabolize carbohydrates in such a way that sugars are released moderately.
  • High glycemic index foods rank between 70 to 100 and release sugars into the bloodstream quite quickly. They increase blood sugar levels and are not advised for people with diabetes.

Diabetes and Carbohydrate Counting

People with diabetes need to plan their meals in such a way that they regulate their carbohydrate intake. This should be done with respect to the medications/insulin, physical activity, and current blood sugar trend.

Though diabetes control is attainable, some people might have issues controlling their fasting blood sugar levels while others might have issues with random blood glucose and postprandial levels. This can be addressed either a change in diet and exercise in most cases.

Since most people consume food in portion sizes, it might be difficult for people to measure foods in grams. So, people with diabetes are advised to use gram-sized cups.

Portion Size vs. Grams:

  • 1 teaspoon: 4.2 grams.
  • 1 tablespoon: 14. 3 grams
  • 1 ounce: 28.3 grams.
  • 1 cup: 8 ounces.

Standard dietary guidelines provide the amount of carbohydrates present in a portion size of any food. So, using the above units and guidelines, you can count your carbohydrates and maintain your diabetic diet .

Diabetes Recipes – Protein

Diabetes and Proteins

People who intend to lose weight often get into this trap – cutting down on carbohydrates altogether and opting for high protein foods. For these people, protein is a major source of nourishment and carbohydrates are mere add-ons. Though we do need copious amounts of protein for various functions of the body, people with diabetes should be careful while quantifying the amount of protein in their diabetes diet menu..

Either omitting or including proteins completely from a diabetic food list .can have serious complications. These might range from nutritional deficiencies to proteinuria (presence of protein in urine). For people with diabetes complications , regulating protein content is vital for the health of their kidneys.

What are proteins?

Proteins are major nutrients for the body and are made up of amino acids. Most of the muscles, tissues, bones, and skin are made of proteins. Many enzymes, hormones, and antibodies are made of proteins. They are vital for all functions of the body and help in building muscle mass, bone, and repair of tissues.

A major job of proteins is to repair and maintain all tissues and muscles of the body. They give us energy, help produce enzymes needed for digestion and other functions, and play a vital role in secretion of hormones. They assist in disease resistance and build immunity.

Sources of Protein in Diet

Proteins are available in: .

  • Whole Grains.
  • Millets.
  • Lentils.
  • Nuts.
  • Beans.
  • Soya beans.
  • Seeds like Chia seeds.
  • Fish and seafood.
  • Red meat.
  • Poultry.
  • Eggs.
  • Dairy products like milk, cheese and yogurt.

Depending upon dietary choices, people with diabetes can choose their protein sources. However one major question that troubles many is the amount of protein content required for a person.

Diabetes and Proteins – How much protein do we actually need?

We all know that high amount of calories from carbohydrates can be a risk factor for type 2 diabetes. However, it has also been proved that people who consume high amounts of animal protein are at a modest risk of getting type 2 diabetes .
When it comes to protein intake for people with diabetes, it all boils down to the health of kidneys. If kidneys are healthy, then people with diabetes can consume protein up to 20% of their total dietary intake per day.

The source of protein again depends other factors like risk of cardiovascular diseases, total cholesterol levels, triglyceride levels, amount of physical activity, and medications used. Also, the age of the person, his/her weight, and the age of diabetes plays a significant role in the energy requirements of a person.
The protein requirement for a person is calculated by multiplying the requirement per kilo with the standard weight of a person of that age group.

  • Generally, adult men require 60 grams per day and women require 55 grams.
  • In the case of the elderly, slightly lesser amounts are needed.
  • For teenagers, the requirement is the same for men and women.
  • For lactating mothers and pregnant women, the requirements are more than that needed for adult women.
  • In case of people who have kidney disease (diabetic nephropathy), low-protein diet is preferred.
  • People who undergo dialysis, need higher amounts of protein.

Diabetes Recipes – Fat

Diabetes and Fat Intake

We are all told that fat in foods are not exactly good for health. We are told that fat in foods leads to obesity, high blood sugar levels , high cholesterol, and heart diseases. This is true; however, many people tend to keep fatty foods away from their diabetic diet and end up losing essential fatty acids.

It is accepted that a diet rich in fatty foods causes high blood sugar levels. It is also accepted that high sugar content in foods and sodas can also lead to high blood sugar levels. Yet, without maintaining a balance and without choosing the right foods, one can end up having serious nutritional deficiencies.

Diabetes and Fat Intake – What is fat?

Fat is a form of oil that occurs in foods and in the body. Fats are essential for functioning of the body by providing energy, and cushioning vital organs from injury. They assist in producing vitamins like vitamin A, D, E, and K. Fats called essential fatty acids improve brain and heart function, and aid better immunity.
As fats tend to improve the taste of foods, people tend to have a craving for fatty foods, but the choice of fats is important. There are good fats and bad fats.

Unhealthy Fats (Bad fats)

Bad fats are called saturated fats and trans fats. Saturated fats increase the levels of LDL (low density cholesterol) and triglycerides. These fats can increase the risk of obesity, and heart diseases.

Sources of Saturated fats:

  • Dairy products like milk, butter, ghee, and cheese.
  • Meat products including chicken with skin, fat cuts of meat, and animal fat.
  • Coconut oil.
  • Palm oil.
  • Baked products like biscuits, and pastries.
  • Deep fried foods.

Trans fats are artificially synthesized. They are made industrially. These fats are harmful for the body. They increase bad cholesterol (LDL) and decrease good cholesterol (high density cholesterol). Trans fats increase the risk of heart diseases and coronary artery disease multifold.

Sources of Trans fats:

  • Cakes with frosting.
  • Manufactured pastries and cookies.
  • Crackers and Biscuits.
  • Candies with cream.
  • Fried foods like potato chips and other fries.
  • Microwave popcorn.
  • Frozen foods and drinks.
  • Margarine.
  • Non-dairy cream.
  • Fats derived from animal products.

Healthy fats (Good fats)

Good fats are those fats that contain unsaturated fats. These are good for health and promote levels of high density cholesterol which is good for heart.

Unsaturated fats contain monounsaturated fats and polyunsaturated fats. Both these reduce the levels of bad cholesterol and increase levels of good cholesterol. Polyunsaturated fats contain omega-3 and omega-6 fatty acids.

A diabetic diet with good balance of omega-3 and omega-6 fatty acids has numerous benefits. An ideal ratio of omega-6 to omega-3 fatty acids is known to be 4:1. Experts feel that this ratio should change depending upon the disease condition a person suffers from in order to have beneficial effects.

Benefits of omega-6 fatty acids:

Omega-6 fatty acids have been clinically proven to have various benefits apart from reduction in risk of heart diseases and promoting heart health. In some studies, it is known to:

  • Reduce nerve pain in diabetic neuropathy
  • Increase in bone density in people with osteoporosis.
  • Reduce tenderness and breast pain.
  • Decrease menopausal symptoms.
  • Reduce risk of hypertension.
  • Alleviate symptoms of eczema.
  • Better drug response in breast cancer.

Sources of Omega-6 fatty acids:

  • Pumpkin seeds
  • Sesame seeds
  • Nuts
  • Eggs
  • Poultry
  • Cereals
  • Whole grain bread
  • Oils like flax oil, hemp oil, canola oil, and other vegetable oils

Note: Restrict omega-6 fatty acids to a healthy level as they have certain ill effects. Some omega-6 fatty acids are known to promote inflammation and are linked to arthritis, and cancer. They can also interfere with health benefits of omega-3 fatty acids. As mentioned earlier, ratio of omega-6 to omega-3 is very important.

Omega-3 fatty acids on the other hand cannot be made by the body. We have to get them from food sources. These are good for health and have numerous benefits.

If you have a deficit of omega-3 fatty acids, you may feel tired and fatigued and are likely to have heart problems, dry skin, and erratic mood swings.

Benefits of Omega-3 fatty acids

  • Promotes heart and brain function.
  • Promotes memory and behavioral function.
  • Reduces inflammation.
  • Reduces hypertension.
  • Decreases bad cholesterol.
  • Reduces risk of heart disease.
  • Lowers triglycerides in people with diabetes.

They are also known to help people with psychiatric disorders, osteoporosis, skin problems, and inflammatory bowel disease as per some studies.

Sources of Omega-3 fatty acids

  • Flaxseed
  • Chia seeds
  • Radish seeds
  • Eggs
  • Soybeans
  • Nuts like almonds and walnuts
  • Wild rice
  • Fortified milk
  • Tofu
  • Fish like salmon and mackerel
  • Cod liver oil
  • Oysters
  • Olive oil

Omega-9 fatty acids are also not produced by the body, but they are not exactly fatty acids. However, they are beneficial for heart health, and prevention of stroke. They reduce bad cholesterol and promote good cholesterol.

Omega-9 fatty acids sources

  • Avocados
  • Sesame oil
  • Nuts like almonds, hazelnuts, pistachios, and macadamia nuts.
  • Extra virgin olive oil

Including omega-3, omega-6, and omega-9 foods in your diabetic diet will improve your diabetes control and reduce risks of heart diseases.

Trick your sweet tooth!

Gone are the days when people with diabetes couldn’t taste desserts at all. There are ways in which you can enjoy a few desserts & still manage your diabetes well:
diabetes
So, what are you waiting for? Try out some of these recipes & you can thank us later! If you know some other amazing ways to enjoy desserts without affecting your diabetes control, do share them with us!

WhyWait – ‘Yes You Can’, Nutrition/Recipe


1. #WhyWait when you can have a wholesome, delicious over-night ‘Oats & Chia Seeds Pudding’ for breakfast. High in fibre, good food for diabetes, rich in calcium, omega 3s & antioxidants!

YES YOU CAN eat Sweet Oat & Chia Seeds Pudding with Diabetes!

Recipe Ingredients
1. Oats – ½ cup
2. Unsweetened almond milk – 1/3 cup
3. Chia seeds – 1 tbsp.
4. Honey – 1 tsp.
5. Banana – ¼ cup
6. Unsweetened shredded coconut – 2 tbsp.
Method
Combine all the ingredients in a mason jar or a bowl with a lid and mix well. Leave it overnight and enjoy the delicious pudding the next morning for breakfast!

2. #WhyWait to indulge yourself into a hearty pancakes breakfast every morning? Relish every bite of this low-calorie & carb-friendly recipe even for a snack or anytime you want!

YES YOU CAN eat Glazed Cinnamon Apple Pancakes with Diabetes!

Recipe
1. Oats – 1/2 cup
2. Whole wheat flour – 3/4 cup
3. Brown sugar – 1 1/2 tsp.
4. Baking powder – 1 1/2 tsp.
5. Cinnamon – 1/4 teaspoon
6. Dash of salt
7. Skim milk – 1 cup
8. Canola oil – 2 tbsp.
9. Maple syrup – sugar-free
Method
1. Throw in oats in a blender or a food processor and blend until very fine
2. In a large bowl combine ground oats, whole wheat flour, brown sugar, baking powder, cinnamon powder, and salt
3. In another bowl combine milk and oil. Add this to flour mixture and whisk well just until combined, this mixture should be a little lumpy
4. For each pancake, pour about a tablespoon batter onto a hot, lightly greased skillet
5. Cook over medium heat for 2 minutes on each side or until pancakes are golden brown and have bubbly surface and edges are slightly dry
6. Sauté Apples on another skillet with a dash of canola oil. Add a bit of honey (or sugar substitute) and a good sprinkle of cinnamon powder
7. Serve pancakes with Sautéed Apples and maple syrup!