THE DIABEE BLOG

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Navaratri is a widely celebrated festival among India. It is one of the most common religious fast observed to honour devotion towards Goddess Durga. Apart from its religious aspect, scientifically fasting offers physiological rest to our digestive system, helps to purify the body by flushing out excess toxins, improves digestion, immunity and metabolism. It also supports longevity, mental and emotional health of a person.

But, what about those who are living with diabetes, can they observe fasting, irrespective of their health implications? As the festival is here, this question often comes in the mind of every diabetic.

Well, fasting is a personal choice and there is no hard and fast rule that diabetics cannot fast. However, if you really wish to go for fasting, it often can be managed with the proper medical and dietary advice along with adequate lifestyle practices. Here are a few handy tips for safe and healthy fasting for diabetics.

Check with your healthcare provider whether you qualify for fasting or not?

If you are planning for fasting, the first and foremost step is to consult your Diabetes Care Team to prevent any medical complications and to maintain good blood sugar control. Get complete medical evaluation done to know if you are fit for fast. However, people with certain medical conditions should avoid fasting such as type 1 diabetics, had recent hospitalisation, have history of diabetes ketoacidosis or uncontrolled diabetes, have history of recurrent hypoglycaemia, pregnant or elderly population or anyone with diabetes complication of eyes, kidney, heart, nerves or any other organ.

Talk to your Diabetes Care Team about fasting Do’s and Don’ts

Discuss your meal, medication and exercise modifications in detail with your care team. Also, ask about safety tips and necessary precautions before, during and after fasting. Discuss how to handle any health emergency during fasting like hypoglycaemia (low blood sugars), hyperglycaemia (high blood sugars), BP fluctuations, dehydration, dizziness, weakness etc. And, when to discontinue the fast in case of any health emergency.

Follow your usual checking and medication routine

Take your medications or insulin on prescribed time. However, modification in your doses need to be discussed with your doctor before observing fast. Also, check your blood sugars at regular intervals, at least 2-3 times/day or more if needed. Record your values in a log-book and report any highs or lows to your diabetes care team immediately. If you feel any symptoms like dizziness, shaking, sweating etc. then check your blood sugars. If it is <70 mg/dl then treat immediately with simple and quick acting carbs like juice, sugar or glucose.

Make modifications in your exercise routine during fasting

Modifying the daily exercise routine is necessary especially for type 2 diabetics when they observe fast. Avoid very strenuous or high impact activities during fasting to prevent lows and sudden spikes. However, exercise can be done after 2-3 hours of having major meal instead of performing it on empty stomach or after long gap between the meals.

Keep yourself hydrated

Having liquids throughout the day helps to avoid dehydration. Drinking fluids throughout the day can help you detoxify, maintain optimum body temperature, balance electrolytes and reenergize. Do not consume caffeinated beverages such as it may cause further dehydration.

Eat a healthy and balanced diet even during fasting

A balanced meal consists of complex and high fibre carbohydrates (carbs), proteins, and moderate amount of fats along with essential vitamins and minerals. You can combine carbs with veggies, salad and protein to get more fibre, vital nutrients and to maintain optimum blood glucose levels. To limit fat intake, the preferable methods of cooking are grilling, boiling, steaming, toasting, baking, microwave or non-stick cooking over oily or fried preparations.

During fasting, people with diabetes are advised to follow usual small and frequent eating pattern after every 3 hours instead of the large meals usually taken at the end of fasting. Choose healthier options among the foods allowed during fasting rather than taking food high in carbohydrates, fats, sugars or calories including fizzy drinks and fruit juices which can lead to hyperglycaemia and faulty fluctuations in blood glucose levels.

A healthy meal and snack options during Navratri fast are given below:

Disclaimer: The information given above is generic in nature. If you are a diabetic and wish to observe fast, talk to your diabetes care team whether fasting is safe for you or not? Also, discuss personalised guidelines according to your medical history and health condition/s.

Happy fasting!

 

 

 

 


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August 22, 2017 Diabetic Diet0

Having diabetes does not imply that you must give up every kind of sweet, instead you should moderate its intake. Proper meal planning and rightful eating practices can help in achieving this objective.

Here is a guide to help in ensuring calorie management while having sweets:

  • Instead of adding, incorporate desserts in your meals. Simply stating, if you plan on having a dessert, reduce carbohydrate (carb) content in other meals to maintain calorie intake during the day. Substitute small portions of any sweet for carbs like roti, bread, rice, cereal, fruit, juice, milk, yogurt or potatoes.
  • When eating in a restaurant, order a dessert for the entire table and share it. You can have ice-cream or a kheer but make sure it’s a 1/3-cup to 1/2-cup serving.
  • Prefer allowed artificial sweeteners (sucralose, stevia, sorbitol, mannitol etc.) instead of conventional white sugar to cut sweet/carbohydrate intake.

However, if you enjoy desserts or recipes made with non-caloric sweeteners, include this while counting your carb intake as cookies with “no added sugars”, or homemade cookies baked with stevia are NOT carb-free foods.

  • Fruit is one of the best desserts for people with diabetes as it gives vitamins and minerals along with fiber. One can make fruit pudding with low-fat yogurt to enjoy a low-calorie dessert. Always remember , Portion control is the key !
  • Replace milk chocolates with dark chocolates having high percent of cocoa in it, preferably 60%+.

A few good recipes

1. APPLE BASUNDI (CALORIES PER 150 GMS – 151.5KCAL)

Apple basundi

Ingredients:

    • Toned milk: 500 ml
    • Saffron 7-8 strands (soaked in warm milk)
    • Cardamom (elaichi) powder: ¼ teaspoon
    • Freshly grated apple: 1 cup
    • Chia seeds (soaked in 2 spoon milk): 1 spoon
    • Sugar substitute: 1-2 sachets (1 gm each)
    • Lime juice: 1/2tsp
    • Sliver Almonds and pistachio: 2 pieces each

Method:

    • Bring milk to a boil in a broad-bottomed non-stick pan. Reduce the flame and cook on low flame for approximately 1 hour (till volume is reduced to half), while stirring occasionally
    • Add 3 sachets of sugar substitute and cook on a slow flame for approximately 25 minutes (or till the milk thickens like rabdi), stirring continuously
    • Add the cardamom powder and cook on a low flame for another 20 minutes. Switch off the flame and let it cool
    • Heat a small non-stick pan. Add the grated apple, 1 sachet of sugar substitute and 1 tablespoon of water. Mix well and cook on a medium flame for 2 to 3 minutes. Remove from flame and when cool, add it to the milk mixture with soaked chia seeds
    • Serve chilled, garnished with slivers of almonds and pistachio.
2. LAUKI KHEER (CALORIES CONTENT PER 150 GMS – 167.0 KCAL)

Lauki Kheer

Ingredients:

    • Grated Bottle Gourd (Doodhi/Lauki): 1 cup
    • Skimmed milk: 150ml
    • natural sweetener (sucralose) – 1 tsp
    • Cardamom Powder (Elaichi Powder): ¼ teaspoon
    • Chia seeds: 1 teaspoon

Method:

    • Mix the milk and grated bottle gourd in a deep non-stick pan
    • Cook on medium flame for 10-12 minutes or till gourd is fully cooked, stirring occasionally
    • Add jaggery to this mixture, and cook on medium flame for 2 minutes
    • Add cardamom powder and chia seeds and stir well
    • Keep the pan aside until it cools off and then refrigerate it for at least 1 hour
    • Lauki Kheer is ready to be served
3. MIX-FRUIT SHRIKHAND (CALORIES CONTENT: 65 KCAL PER SERVING)

Mix fruit shrikhand

Ingredients (for 4 servings)

  • Chopped mixed fruits (apple , pear and orange): 1/3 cup
  • Hung low-fat curds (dahi): 1/4 cup
  • Warm low-fat milk: 1/4 tbsp
  • A few saffron (kesar) strands
  • Sugar substitute: 1/2 tsp
  • Cardamom (elaichi) powder: a pinch

Method:

    • Combine milk and saffron in a small bowl and mix well till the saffron dissolves. Keep aside
    • Combine curd, saffron-milk mixture, sugar substitute and cardamom powder in a bowl and mix well using a whisk. Refrigerate for at least an hour.
    • Just before serving, place ¼th of the mixed fruits into a serving glass or bowl and top with ¼th of the chilled shrikhand. Repeat step 4 to make 3 more servings
    • Serve immediately

Tip: 2 cups of low-fat curds, when tied in a muslin cloth and hung for 1½ hours, will yield 1 cup of hung low-fat curds.


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July 20, 2017 Diabetic Diet0

We all love going out, grabbing a bite to eat, stepping into a fancy restaurant and enjoying a hearty meal. People with diabetes can savour their meals, with a few alterations in their diet plans, here and there. Here is a breakdown of the dos and don’ts of eating out, when diabetic:

 

  1. Eat smaller portions: Make it a point to manage the portion that you eat for every course. If the restaurant offers only large portions, share your meal with a friend or partner, or pack it up and eat it at a later time.
  2. Order a healthy appetizer: For your first course, make sure you order something really light and healthy such as a fresh vegetable salad or a clear soup. Order salad dressing on the side and use it sparingly. You could also ask for low-fat salad dressing or flavoured vinegar and have it in moderation. Try to avoid heavy soups and anything that is deep fried.
  3. The Main Course: For the main course, regulate your intake of sodium. Ask your server for dishes that have lesser salt. Harmful ingredients such monosodium glutamate should be avoided at any cost. Avoid buffets as they do not allow for adjustments in the meal. Keep the food plain. Opt for roasted, grilled, baked or boiled foods with not too many added spices and condiments. You’ll be surprised to see how yummy it actually tastes!
  4. the extras: Avoid add-ons to your meal such as extra cheese, extra mayonnaise, extra salt or spice. However, if you must have something extra, a bowl of vegetables would be the way to go!
  5. Dessert: Order a dessert that you can split two or three ways so that your sweet tooth is satiated and you are not eating more than what is right for you. If you’re looking for a healthy dessert, a big bowl of fruits is just the thing for you.
  6. Check your blood sugar: Be sure to check your blood sugar a few hours after the meal to see if it was right for you. If it’s a little off, you will know what adjustments to make the next time and order wisely.

Now, you have to no longer worry about going out not knowing what to order. Eat to your heart’s delight in any restaurant you please. Just remember to order smart and eat wise!


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June 20, 2017 Diabetic Diet0

Before we start we want you to learn something pretty powerful. Food that is in sight is in mind. Food that is out of sight is out of mind. If you’re at home, take a few minutes to look in your pantry, refrigerator, and freezer.
Notice the foods you have around your home. We want you to understand the importance of food for everything in your life. Food is so powerful… yet almost everyone ignores what they are putting into their bodies. Our bodies are VERY important… we MUST treat our bodies with RESPECT. The food you eat can affect your health and your risk for certain diseases. To eat healthier food, you may need to change some of your daily habits. You also may need to change some things in your environment. Your environment includes everything around you, like your home or the place you work.

You don’t need to make huge changes to eat healthier. And you don’t have to change your habits all at the same time. It’s best to set small goals and change your habits a little bit at a time. Over time, small changes can make a big difference in your health.

Just follow this simple process:

  1. CLEAN: Clean out that junk from your refrigerator and kitchen cabinet and make space for healthy choices.
  2. EVALUATE:Evaluate what is needed and what is not needed.
  3. THROW OUT: Throw out the unnecessary food stuff. Check for the Expired stuff as well.
  4. REPLACE: Replace it with healthier items. For example white bread with brown bread, refined flour with high fibre whole grain cereals,

Compile a healthy shopping list: Make sure you start each week with a healthy shopping list, as you may get more and more exhausted once the weekend is in sight. Shopping without setting a goal in your mind may tempt you to buy things that you don’t need. The best way to do so is by taking your old grocery slips out and penning down all the items you actually ended up using. This will help in keep previous unhealthy impulsive purchases at bay. This practice is healthy for your wallet too!

Here’s a list to take on your next healthy trip to the supermarket:

  1. Go Colorful: Look for colorful fruits and vegetables.
  2. Whole Grains: With fiber, complex carbohydrates, and protein, nutrient-rich whole grains like wheat, oat, and barley benefit any diet. Look for breads, pastas, and cereals made with whole grains. Always read the label to make sure the products are also low in fat and sugar.
  3. Meat and Beans: Look for lean protein such as chicken and other lean cuts of meat. Buy protein-rich beans such as black, soy or kidney beans or chick peas. For snacks, buy plain nuts or seeds.
  4. Dairy/Calcium: Look for low fat dairy products, Low fat yoghurt, low fat milk, and cheese are food sources of calcium.

Your food storage might need a fix

By fixing your food storage we don’t mean that you should revamp your whole kitchen. Just rearrange it and the feel the bliss of organized cupboards which will help you in making healthier food choices.

Read the labels carefully. Look for nutrition information.

Go through the foods in your pantry and your fridge and separate toxin-free foods from toxic ones. When reading ingredients labels, look for added sugar, fruit juice concentrate, corn syrup and high fructose corn syrup.  Added salt can appear on the label as sodium or as monosodium glutamate. Choose for natural foods as often as possible, try and stay away from processed foods.

Or better still, do away with irritating cabinet searching by creating a separate healthy snack drawer. This way you’ll be less likely to fall into the wrong diet trap and will save your time too. You can do the same as far as your refrigerator storage is concerned. Let healthy stuff be kept right in front of your eye and you can keep unhealthy items in the drawers below, if at all.

The key to succeeding when making a change is to start small and start simple. The most important thing is being consistent. Schedule that one-hour each week to do something that benefits you and your health. If you are consistent with this new behavior it will eventually become a habit and a good one! Remember: progress, not perfection. Cleaning up clutter will help you clear your mind – every little bit of effort counts when it comes to being happy!


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June 15, 2017 Diabetic Diet0

You don’t have to be on a diet to lose weight and stay fit, the best way to remain fit is by eating healthy!

Here are some foods which have majestic health benefits. Check them out, and make them a part of your daily or weekly nutritional regimen!

 

  1. Lemon 
    Lemons can do wonders to your body as they have multiple health benefits. From helping in weight reduction to improving digestion & providing relief from constipation, lemons do it all! Additionally, it contains potassium which is very healthy for the heart.You can start your day with lemon water or you can also squeeze fresh lemon juice in your vegetable salad. Despite of increasing the nutritional value, it will also add a zing flavour to your salad.
  2. Ginger
    Ginger is also one of the healthiest foods ever! It has been used as a medicine for colds and flu since ancient times. Apart from treating cold, ginger also decreases the risk of heart diseases, diabetes, obesity, and relieves migraines & headaches.
    Furthermore, its inflammatory properties also help in healing muscle pain.If you are a tea lover, you can start your day with a hot cup of ginger tea, or you can simply add ginger in your food to make a delicious (and healthy) meal!
  3. Avocados
    Avocados are rich in fiber, fats, and numerous other nutrients, and have magical health benefits. Various studies have proved that avocados work excellently in lowering cholesterol, because of their healthy fats. They also have the potential to reduce the pain & damage of arthritis. Another added benefit – they are considered as one of the best anti-aging treatments.If you are wondering how to incorporate avocados in your diet, you can just spread it over your toast instead of butter. Or you can also fry them, and eat as fries instead of potato fries.
  4. Coconut
    With abundant health benefits, coconut can be considered as the most amazing food of all time! Almost everyone is aware of its skin & hair benefits, but it also helps in lowering cholesterol, improving diabetes & reducing weight.
    As it is rich in potassium and other important nutrients, it can also treat dehydration like no other food!You can drink coconut water once a day or you can use coconut oil for cooking!

Take control of your health, and start eating healthy from today! After all, a healthy you is a happy you!


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