an elderly couple from Kerala consulted me for diabetes - Mrs. Thomas
said, "Lisa please explain to Mr. Thomas that diabetes is not
just about avoiding sugar and sweets. He avoids these but eats very
rich food other wise".
Mr. Thomas says
he feels very hungry at about 11 am so he walks out of his office
and eats hot vada or bonda with coconut chutney and sugarless coffee.
Please note diabetes is not only a matter of avoiding sugar. Oil,
ghee, butter, cream in milk, coconut, other nuts and starch from
rice, potato, tapioca, etc. are all very dangerous for your sugar
levels. Mutton, beef and pork which are also high in their fat content
are best avoided. 1 gram sugar or starch gives us 4 calories, while
1 gm fat or oil gives us 9 calories and they are all converted to
glucose in the blood.
of all varieties and mangoes are very high in their sugar content
and of all the other fruits have a very high glycemic index which
means that when eaten they shoot the blood sugar up very rapidly.
Therefore though they are natural sugar, these 2 fruits are best
avoided. The best fruits for a diabetic to eat is apple with the
skin, orange, musambhi and pomegranate and any 1-2 of these may
be eaten daily.
be boiled and cooled in the refrigerator and as much cream as
possible must be removed. Using milk directly from
the milk packet for coffee and tea etc. is very harmful. If
available use skimmed milk of 0.5% fat. (packet milk is3% fat).
chutney, avial, theal and other ground coconut and coconut milk
Use a minimum
amount of groundnut or sunflower oil to season your vegetables,
sambar, dhal etc. A little coconut may be used in vegetable
(pallya/sabji) preparation. Besides this, fried snacks, vada,
bondas, mixture, numkeen and fried papads, pickles must be avoided.
rice items must not be eaten at all 3 meals. If you are very
keen to eat rice for lunch then you must avoid rice items at
breakfast. Try to eat wheat or ragi, puttu with channa, broken
wheat porridge, or chapatti at breakfast instead of idli, dosa,
appam, rice puttu etc. At lunch you may eat rice with sambar
and vegetables and then dinner must very, very strictly be only
dry chapattis or wheat kanji along with moong or moong dhal.
seen miraculous changes in sugar levels and weight loss if non-veg
food is avoided in the night. You may eat chicken or fish without
skin and minimum gravy daily for lunch but avoid it at dinner
as far as possible.
has a disastrous effect on diabetes. 1 large whiskey, rum, brandy
etc. is made up of 7 teaspoons sugar. It is best avoided or
restrict to 2 small drinks or 330ml beer at one time once, a
raw salad like tomato, cucumber, onion etc. daily with both
lunch and dinner has almost a medicinal effect in lowering blood