Selecting Foods for diabetics

Diabetics should eat from all food groups for a balanced diet, whole grains, vegetables, Fruits, omeg3 rich nuts oils and fish, Legumes, lean meats. Cinnamon can be very useful

For a balanced food intake, one must eat from all six food groups, as well as a variety within each group. I have rated recommendations as AVOID, EAT or DRINK, EAT or DRINK in moderation

Grains and Breads

EAT Millet breads (Bajra, Jowar, Ragi). These breads are lower in carbohydrates.

EAT products made with Brown rice or Brown Rice flour.

EAT products made with Legume flours (Besan, Urad Atta, Moong Atta, Soya Atta). These breads are lower in carbohydrates.

EAT whole grain foods. Whole grain foods should be at least half of all the grains consumed.

EAT in moderation products made with short grain rice. Examples are Idli and Dosa. Amount of Urad normally offsets most of the contribution by short grain rice.

AVOID foods made with refined flours (All purpose flour, Cake flour, Maida). Examples are: White bread, Samosa, Mathri.

AVOID foods made with instant Rice, white Rice or white Rice flour.

Vegetables

Choose raw and cooked high antioxidant and nutritional vegetables. Minimize starchy vegetables.

EAT sprouted beans. Sprouted beans are a part of other vegetables. Sprouting reduces the carbohydrates, increases the vitamins.

EAT raw green leafy vegetables, broccoli, cucumber (kheera), kakri, sweet bell peppers (Simla Mirch) and celery as snacks or whenever hungry.

EAT Green leafy vegetables, red, orange, and purple vegetables.

EAT Karela and Fenugreek greens (Methi). There is evidence that these products help lower fasting glucose levels.

EAT in moderation starchy vegetables, for example Peas

AVOID Starches that are white in color, White Potatoes, Arbi, Zimikand

AVOID vegetable juices. They have little or no fiber.

Fruits

Choose fruits that have a low Glycemic Index and high Antioxidant value.

EAT 'just ripened' fruits

EAT Blue, purple, red fruits: Blueberries, Blackberries, Plums, Cherries

EAT Apples

AVOID fruit juices including sugar cane juice. They have little or no fiber.

AVOID over ripened fruits

AVOID dried fruits

Oils

Choose plant oils that are liquid at room temperature. Following is a prioritized list of fats, starting with best and ending with the worst fats

Canola Oil

Mustard oil

Coconut oil (Virgin)

Vegetable oils (corn, Soya. Olive)

Butter

Ghee

Soft Margarine

AVOID Hydrogenated oils: Coconut, Ground nut, Peanut, Vanaspati, Dalda, Hard Margarine

Sugars

AVOID or minimize simple sugars. Following is a prioritized list of sugars, starting with the most acceptable to the the least acceptable sugars.

Splenda (Sucralose)

Honey

Corn sweeteners, corn syrup, fructose

Sugar substitutes such as Saccharin, Aspartame (Nutrasweet)

Jaggery (Gur), brown sugar, Fruit juice concentrate, glucose, invert sugar, lactose, maltose, molasses, raw sugar

Table sugar

Beverages

DRINK about 8 cups of cold water every day

DRINK Green tea, it promotes higher metabolism

DRINK in moderation Coffee, Black tea

AVOID all cola (regular, sugar free, diet)

AVOID Alcohol including Beer. USDA guide line limits two drinks per day for men, and one drink per day for women. These will not adversely effect the blood glucose if diabetes is under control. Calories from alcohol should reduce the calories from fats and not Carbohydrates. Drinking alcohol on empty stomach should always be avoided.

Dairy Products

Choose low fat milk products.

DRINK or EAT fat free or skim or low fat (1%) milk products: milk, buttermilk, yogurt, cottage cheese, ricotta cheese. My favorite is old fashioned Chach.

AVOID whole milk in any form: milk, Paneer (cheese), Dahi yogurt, Khoya.

Meats

Choose lean cuts of meats, and skinless poultry. Choose fatty fish.

EAT skinless Chicken or Turkey

EAT lean fully trimmed meats.

EAT fatty fish

Preferably, EAT poached and defatted chicken

Preferably, EAT poached and defatted mutton, lamb or beef.

AVOID poultry with skin

AVOID visible fats

Beans

Following is a prioritized list of beans, starting with the most acceptable

EAT Soybeans and soybean products (Tofu, Tempeh) for the best protein value in vegetarian cuisine.
EAT un-decorticated (Whole beans with skins) beans: Garbanzo beans (Cholay), Red Kidney Beans (Ralma), Black beans or Balck Matpe (Mah ki Dal)

Decorticated (Split or whole beans without skins) beans: Moongi (Dhuli Moong Dal), Tuar Dal (Pigeon peas), Urad

Nuts and Seeds

Limit amount of nuts. Nuts are fattening. Choose nuts that are high in omega 3.

Preferred list of nuts starting with the best follows

Flax seeds

Walnuts

Pistachios

Almonds

Spices

Use Cinnamon, Cloves, and Fenugreek. These spices have shown to decrease fasting glucose levels.

Use hot red peppers and fresh ginger to increase metabolism.

Cinnamon: ½ teaspoon per day to increase insulin efficiency

The general guideline is to limit sodium intake to 3,000 mg/day. For persons suffering from hypertension, Sodium intake should be limited to 2,400 mg/day.

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