diabetics believe that all vegetables and fruits are safe for eating
and since maida and rava are from wheat they are safe. Some avoid
rice but eat rice flakes (aval).
We have studied
and seen that making certain choices in our regular food can significantly
reduce the sugar levels. The first factor to be understood is that
any food containing more fiber is a better choice. E.g. Whole wheat,
broken wheat and atta are better choices than maida, rava, sevia,
noodles, pasta etc. In the whole wheat the skin is difficult to
digest and since the body has to work harder to digest it the blood
sugar levels will come down. Similarly whole wheat or attta chapatti,
whole wheat bread and wheat puttu are better than rice, idli, rice
puttu and aval. These rice items are polished and have lost their
fiber. Also ragi puttu, ragi dosa, ragi porridge, oats porridge
and cornflakes are better to eat for a diabetic than rice items.
are mostly made of maida and lots of dalda, vanspathi or butter
is added to them so they are very, very dangerous for diabetics.
Whole wheat bread is permitted and 2 marie biscuits may be eaten
at tea time (4.30pm). Please do not exceed 2 biscuits. All other
biscuits have too much fat so please avoid.
those with more fiber and less starch must be chosen. All greens
are good, cabbage, cauliflower, ladies finger, beans, brinjal, bitter
gourd, ridge gourd, kovaika and peas are better choices than potato,
colocassia, yam, tapioca and beet root. Radish, a little carrot
and pumpkin may be eaten. But the potato, tapioca etc are best avoided.
The other vegetables would be 30 calories for 100gm where as potato,
tapioca would be 90 calories for 100gms. I must mention that at
both lunch and dinner a diabetic must try to eat 1-2 cups raw salad
e.g tomato, cucumber, onion, cabbage, lettuce etc. These are full
of fiber and if eaten with a meal, helps to reduce the intake of
quantity of rice and cooked food and also reduce the blood sugar.
fruits the only safe fruit for a diabetic to eat are Mosamabi, Orange,
Apple, Pear and Pomegranate. These have a high fiber content. One
may be eaten at 11am and any one more at 6pm. All kinds of bananas
are dangerous and very high in their sugar content. One apple or
orange is 50 calories. While one banana is 100 -120 calories. Even
the small ellakki banana is high in sugar content. Also banana,
mango, jackfruit, custard apple and chickoo are fruits which are
very pulpy, with less fiber and so they make the blood sugar shoot
up suddenly and must be strictly avoided if sugar levels are high.
be consumed but use only millk which has been thoroughly skimmed
( cream removed). Fish and chicken from fish or chicken curry may
be eaten but without the gravy. The gravy is fatty and bad for diabetics.
Dietary control and wise food choices is the secret to managing
diabetes. If not managed well the complications of diabetes are
destruction of the heart, kidney, eye sight, hearing, and gangrene
in the foot.