Diabetes Management: A Healthy Food Guide

According to the International Diabetes Federation estimates, there were about 65 million people with diabetes in India in 2013. Diabetes is the health condition where blood sugar levels are higher than normal. Blood sugar is also known as blood glucose; it is a crucial source of energy for the body. Insulin is a hormone that helps the body utilize the glucose. If insufficient insulin is produced by the body or it does not respond to insulin, glucose accumulates in the blood resulting in diabetes. The body naturally produces blood sugar from the food we eat and stores in the body. Diabetes can be successfully managed by the combination of a well-planned diet and medication. Use websites that provide free nutrition databases and food labels to look up the nutrition information of food. A healthy balanced diet is essential for diabetes management. The food you eat affects your blood sugar, body weight, and heart health. The three major food groups that contribute calories are carbohydrates, protein, and fat.
Among the food groups, carbohydrates have the maximum effect on blood sugar levels. After meals, the increase in your blood sugar level is determined by the amount of carbohydrate in the food. Nutrition data helps you identify the foods that contain carbohydrates and control portion sizes. Examples of foods rich in carbohydrates are rice, bread, roti, naan, cereals, pasta, grains, starchy vegetables (potatoes), dried beans, lentils, milk, yogurt, fruits, juices, sodas, and desserts. Protein is an essential part of your diet but it does contribute calories. Excessive consumption can result in weight gain and increased fat intake. Lean meats, low-fat or non-fat dairy, and plant-based proteins are good choices. Foods that have a high fat content are also high in calories; which can lead to weight gain. Minimizing saturated and trans fats can reduce the risk of heart disease and support improved weight control. Reliable online nutrition databases also provide the fat content of foods.
Weight loss can also help lower blood sugar levels. Regular exercise and controlling calories can help with weight loss. Utilize free calorie counters to plan your meals. Convenient calorie counting apps on mobile phones help you stay on track when you eat out. Work with a dietitian to create personalized meal plans that fit with your insulin or medication dosage and schedule. A dietitian who understands ethnic diets can work with you to set up effective meal plans.By Seetha N 

Diabetes Recipes - How to Make Useful Recipes

One of the most important aspects of diabetes treatment and management is a healthy diet. Since diabetes is caused by your body's inability to produce insulin, which helps your body turn sugars into energy, your diet may have to change. The most important thing will be to eat a variety of foods and limit your intake of sugars and starchy foods, which turn to sugar in your body. Pastas, white bread, and potatoes are starchy foods that will need to be limited in your diet - but there are many recipes for foods, even desserts, that are diabetic friendly and allow you to enjoy the food you eat.
Sweets
Desserts and sweets are one of the things that diabetics miss the most. Here is a recipe for Peanut Butter Squares that is diabetes friendly:
Ingredients:

• Oil and flour aerosol spray
• 1 large egg
• ¼ cup "natural" style peanut butter
• 1 cup ripe mashed banana
• ¼ cup skim milk
• 1 cup flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ¼ cup chopped dry-roasted peanuts

Directions:

• Preheat oven to 350 degrees. Spray an 8-inch square baking pan with aerosol spray.
• In a bowl, beat together the egg, peanut butter and banana until smooth.
• Beat in the milk and flour, baking soda and powder, and stir in the peanuts.
• Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares.

For holidays that fall in the winter, here is a recipe for a Winter Fruit Salad:
Ingredients:

• 8 red apples - cored and diced
• 8 green Bartlett or Anjou pears - cored and diced
• 4 cups fresh strawberries - sliced with stems removed
• 2 cups fresh orange juice
• 1 cup fresh lemon juice
• ¼ cup orange-flavored liqueur (optional)
• Sugar substitute - optional, add to taste
• 4 bananas - sliced

Directions:

• Place all fruit (except bananas), juices and liqueur (if using) in a large bowl. Add sugar substitute (if using). Gently mix.
• Cover bowl and refrigerate 4-8 hours - but, no longer.
• Just before serving, stir in banana slices.

Pasta
Pasta is one of the foods that will need to be limited in the diabetes diet. However, limited does not been completely eliminated - so, for special treats, try this Chicken Pasta Salad:
Ingredients:

• ½ cup fat-free mayonnaise
• 3 tbsp low-sodium soy sauce
• 2 tbsp sherry
• 1/8 tsp ground ginger
• ¼ tsp pepper
• 1 cup cooked spiral pasta, drained
• 2 cups cooked boneless skinless chicken breasts, cut into bite-sized pieces
• 2 cups fresh snow peas, strings removed and blanched
• 2 green onions, sliced
• ½ cup water chestnuts, sliced
• ¼ cup toasted almonds, for garnish

Directions:

• In a small bowl, combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper. Set aside.
• In a separate bowl, combine pasta, chicken, snow peas, green onions, and water chestnuts.
• Add dressing mix (step 1) and toss. Refrigerate overnight. Sprinkle with toasted almonds before serving.

Many people with diabetes eliminate spaghetti from their diet because the spaghetti noodles are a starch food and because most prepared spaghetti sauces contain sugar. This Spaghetti sauce allows you to enjoy spaghetti without the guilt - and if you use wheat noodles, you can really enjoy a guilt-free meal.
Ingredients:

• 12 oz tomato juice
• 1 large can mushrooms, stems and pieces
• Salt to taste
• Garlic to taste
• Oregano to taste
• Dehydrated onion flakes
• 1 large green pepper, diced
• 2 cans bean sprouts

Directions:

• Cook all ingredients in a covered saucepan until sauce thickens.
• Add bean sprouts, and then simmer 10 minutes.
• Serve over cooked pasta noodles.

A Healthy Diet in DiabetesA healthy diet is the most important part of your diabetes treatment. You can find these and other diabetes recipes in books and on the Internet. Be sure that you eat a healthy diet and exercise regularly to help in the management of your diabetes and for your overall health.
By Dr John Anne