Diabetes is characterized by the body’s inability to produce insulin which controls the flow of glucose in and out of cells. High amount of glucose levels causes damage to the eyes, kidneys, heart, blood vessels and nerves. As the high levels of glucose in a diabetic’s body is abnormally high it becomes imperative to control it, hence, a diabetic’s diet must be appropriately regulated with the help of a dietician. About 171 million people worldwide suffer from diabetes, according to a World Health Organization statistic.
A diabetic’s diet must consist of foods that :
Contain carbohydrates, in moderation, such as beans, vegetables and grains.
- Are low in fat, especially saturated fat and cholesterol
- Are high in protein
- Are high in fibre such s fresh vegetables, fruits, whole-grain breads and cereals.
- Are low in sugary foods and sweets
It is possible for a diabetic to truly satisfy his/her sweet tooth; the keyword here is moderation. Sugar contains carbohydrates and acts like all other ingredients that contain carbohydrates which in a diabetic increases the glucose levels. However, there is no harm if these sugar-based foods are consumed in moderation. So, next time you visit your favourite hang-out joint, don’t pine away at the thought of not being able to satisfy your sweet tooth, instead, have one scoop of an ice-cream cone, consume a small amount of your preferred sweet or spilt the dessert with someone.
Another basic component of food intake is fat in India. A high level of fat in the body can cause arteries to be blocked which will result in heart attacks. For a diabetic increases fat levels can only add fuel to the fire. Foods such as butter, margarine, baked goods, fried goods, oil, etc, are rich in total fat and saturated fat which cause cholesterol to increase in the blood. Foods that have unsaturated fat must be consumed instead.
Below are mentioned two recipes specially modified for a diabetic.
Stewed Tomatoes and Okra
Ingredients:
8 large tomatoes
2 teaspoons of low-calorie margarine
2 onions (chopped)
1 green bell pepper (chopped)
16 ounces of okra (lady’s finger)
1 cup of frozen and thawed corn
2 teaspoons of sugar
½ cup of dry bread crumbs
Preparation:
Boil the tomatoes for one minute and then peel and chop them. Heat the margarine in a skillet and sauté the tomatoes, onions and bell pepper. Add the okra, corn and sugar. Simmer the mixture for 25 minutes. Lastly, add the bread crumbs.
Nutrition Information:
Amount per serving-
Calories- 128
Calories from fat- 20
Total Fat- 2 grams
Saturated Fat- 0 grams
Cholesterol- 0 mg
Sodium- 85 mg
Total Carbohydrate 26- g
Dietary Fibre- 5 g
Sugars 10 grams
Protein 5 grams
Creamy Mashed Potatoes
Ingredients:6 medium russet potatoes
3 tablespoons stick margarine
½ cup low-fat (1%) buttermilk
Preparation:
Simmer the potatoes in water in a saucepan for about 15 minutes. After the potatoes become tender enough drain the water and add margarine to the potatoes. When it’s melted mash the potatoes for 2-3 minutes till it becomes fluffy, then pour buttermilk and continue mashing the potatoes till you get a smooth texture.
Nutrition Information :
Amount per serving-
Calories- 157
Calories from fat- 54
Total Fat- 6 grams
Saturated Fat- 1 grams
Cholesterol- 1 mg
Sodium- 93 mg
Total Carbohydrate- 24 g
Dietary Fibre- 2 grams
Sugars- 3 grams
Protein- 3 grams
Following are a few diabetic cooking classes in Mumbai: Contact name: Ramama
Contact number: 98206 21971 / 2631 0648
Contact address: D/1, Flat 601, Yamuna Nagar, Andheri (W), Mumbai.
Timing: 2 -5 pm
Who can join?
Housewives and teenage girls.
Learn to make: Eggless cakes, desserts, chocolates, theme cakes, cakes from all over the world, cookies and desserts for diabetics and also learn world cuisine.