diabetic diet- food awareness

A diabetes diet consists of eating the healthiest foods in moderation and adhering to regular mealtimes. A diabetes diet is a healthy eating plan that is high in nutrients while being low in fat and calories. Fruits, vegetables, and whole grains are important components. In fact, a diabetes diet is the best eating plan for the majority of people.

carbohydrate is the primary source of sugar in our food and only small amounts of protein and negligible amounts of fat or alcohol are converted to glucose. most carbohydrates begin to affect the blood sugar about 15 to 20 minutes after consumption and are concerted to 100% glucose within 2hrs. it is important to know that there is an individualist amount of CHO that each person can consume daily, and it's even more important to know that this allocated amount of CHO should be consumed as distributed to each meal. 

It will have a negative effect on blood sugar levels, fluctuating up and down and it is crucial to maintain constant blood glucose levels throughout the day. 

Simply Say: consuming big meals and cutting off all other meals will not help you when you have diabetics or prediabetics. 

Before going to recipes be aware of your food 

there are 8 no groups of food we are consuming daily and they have different kinds of nutrition and different amounts of calories. 

 They are Cereal, Legumes and nuts, Fruits, vegetables, milk or milk products, Fish products, oil group and sugary food. 

CHO is the main thing to consider because of CHO affects the blood sugar 100% of the time whether we have diabetes or not, CHO comes from the 4 main food groups above mentioned. 

Cereal: rice, corn, pasta, noodles, hoppers like foods, most of them are low in fat

fruit is a good source of vitamins and minerals apart from the little amount of CHO it is low in fat and high in fibre. 

Milk: milk or milk products including many types of milk curd, yoghurt, and cheese, which contain calcium, and varying levels of fat in addition to CHO

Sugary food: by name it may appear as CHO like sweets honey and etc. 

all of the above 4 foods affect blood sugar levels in a similar manner the total amount of CHO consumed is more important than the source of CHO. the pancreas release insulin based on the amount of CHO that is consumed. 

The other four groups have less or no CHO

protein-rich food, fat and vegetable do not affect the blood sugar directly like CHO do. 

Meat poultry, fish, eggs and alternatives, and pulses all are protein-rich foods. oil includes basically fat and vegetables give fibre and minerals and vitamins. 

What is GL?

There is one important index called GI - The glycaemic index is a scale that ranks CHO-rich food by how much they raise blood glucose levels compared to a standard food like white bread or glucose. 

this index indicates how much our blood glucose increase in the two hours after eating. 

The recommendation is to consume more low and intermediate GI foods while avoiding high GI foods. People can lose more weight, feel fuller for longer, and stay healthier by eating low glycemic index foods that are minimally processed.

The GI is only a small part of a healthy eating plan for diabetics. Meal planning with the GI for diabetics entails selecting foods with a low or medium GI. When eating a high GI food, combine it with low GI foods to help balance the meal.

Consuming good quality carbohydrates, also known as low GI carbohydrates, aids in diabetes management, weight loss and weight loss management, and lowering the risk of developing type 2 diabetes, diabetes complications, and other chronic lifestyle diseases. In fact, a low GI diet is beneficial to everyone at all stages of life.

• Aim to include at least 3 low GI foods throughout the day, ideally one with each meal or snack.
• When eating high GI foods, try to combine these with low GI food in order to decrease the overall GI of a meal.
• Not all the carbohydrates you eat need to be low GI.

 Be aware of household measures because always technical terms are given by those measures

 As a summary of the article, we know CHO, how affecting it to blood sugar levels, what are the food groups and what they consist of, what is the GI and how to measure foods according to standard household measures. 

This will give you fought idea about what should your meal consists of and what should not consist of. 

The next article will be a diet plan for diabetics and according BMI chart how to select the amount of food will discuss. 

Here are some recommended products for food measurements in household 

 

1. ACCUWEIGHT 203 Digital Kitchen Scales Food Scales for Baking Cooking Electronic Stainless Steel Postal Scale for Home School Office, Liquid Measure Feature in ml, fl.
oz, 5000g, 0.1oz or 1g increments

• Accurate measurement: The postal scale built with high precision sensors delivers quick, accurate responses, a must-have for home, kitchen, and offices in your daily life

• Easy to tare: The digital scale displays results in ounces, grams, pounds fluid ounces millilitres, weighs up to 11 pounds or 5kg of food, minimum weight ≥3 grams; the Tare button subtracts container weight to zero out the scale so you only measure what you want

• Energy saving: The food weighting scale features energy saving auto-off function; Low battery and overload indication; powered by 1 CR2032 built-in battery

2. Heston Blumenthal Precision by Salter 1140A HBBKDR Premium Digital Precision Kitchen Scale, 5 Kg Capacity, 0.5 g Increments, Add , Weigh, Backlit Display, Slim, Measures Liquids, Stainless Steel/Black

• Excellent and accurate, the Precision Kitchen Scale from Heston Blumenthal Precision by Salter is a kitchen must-have for everyone
• Add, weigh multiple ingredients into the same bowl, saving time on washing up and making your baking time quick and hassle-free
• The large backlit display is shown clearly in metric or imperial measures on the screen without being covered by your mixing bowl
• With a stainless steel platform, the digital scale is hygienic and easy to clean; weigh your ingredients straight onto the platform
• Perfect for weighing yeast for pizza dough or your morning coffee beans, this electronic kitchen scale is ideal for baking and cooking

3. Taylor Pro Digital Kitchen Food Scales, Compact Slimline Professional Standard with Tare Feature and Precision Accuracy, Brushed Stainless Steel Finish, Weighs 5 kg Capacity

• PRO STANDARD PRECISION: Highly accurate digital kitchen food scales. We are proud to have our products endorsed and tested by the acclaimed two-star Michelin chef, Michel Roux Jr.

• WEIGH MORE ACCURATELY: Stylish round food-safe platform, in brushed stainless steel finish, can measure dry ingredients up to 5 kg

• EASY TO USE: Weighs dry and liquid ingredients precisely and accurately on the easy-to-read LCD screen. Switch between lbs, oz, g, fl oz and ml

• SLIMLINE, STYLISH AND EASY TO STORE: Weigh ingredients straight onto the surface or in a bowl. The ultra-thin scales are stain and odour resistant. Platform size: 20 x 1.5 cm

• VERSATILITY MEETS RELIABILITY: Tare function for full flexibility, meaning you can zero the scales and weigh all ingredients in one bowl. Comes with a 20-year guarantee and in a special gift box