Introduction to Food For Diabetics

By Bhadresh Bundela

Introduction to Food For Diabetics

• A common enemy of humans, which is as much due to today's sedentery habits and culture, as it is a Hereditary phenomen, diabetes requires strict and stringent rules for one own lifestyle and eating habits.
• It is only you and yourself which can help this problem, no amount of recommendations from doctors Can help if you are not honest with the food that you consume, since this disease is nutrition related.
• Some samples been charted for the diabetics, keeping in mind daily routine and habits, rather than treating him as a patient and giving a clinically designed menu. However, diet is only a part (an important part) of a diabetic's recovery routine, it has to be supplemented with suitable exercise (regular walking itself works wonders and is safe), proper habits of sleep, relaxation, activity and work, and a low-stress lifestyle.
• Exercise should be done as per each individual's personal requirements and abilities, taking professional advice regarding the same if necessary. Some exercise daily is a must, like breathing, but its importance Is lost on most of us.
• Sugar in its complex forms, should be avoided as much as possible, since their metabolism requires The hormone insulin, which if unavailable will not metabolise the carbohydrates. Therefore blood and Urine sugar levels will shoot up.
• Alternative sweeteners like saccharin, sorbitol, aspartame, fructose, etc. are much less damaging than sugar. But the problem comes where those products high in saturated fat and cholestrol are sweetened by Artificial sweeteners, and considered diabetic diet.
• Therefore diabetic candy, pastry, biscuits, have a Very high calorific value, which is as damaging. Sweets are a no-no, but if there total absence is tormenting, fix up 2 or 3 days in the month when you will Allow yourself a sweetdish or dessert (in moderate helpings!!) making this by adding sweeteners or natural Sugars where possible. ¼ tsp. of sweetex solution is equivalent to 2 small tablets or 2 tsp. sugar.
• Many diabetic friendly dishes have already been covered, and if you go through the list in the index you will find many to suit you individual needs, like khichidis, many south indian dishes, hasslefree veggies, Porridges, dishes for them who want to watch weight, and many many more which can easily be altered to The specifications required for a diabetic.
• So browse through, and I'm sure you won't regret. Refer also the note on diabetic diet in the section 'selecting the right menu' Some diabetic friendly options: Clear soups, light sugarless tea, salads, monounsaturated fats (in limitation) Fibre contained in outer covering of vegetables, fruits and seeds like bran of wheat and rice.
• Indian gooseberry, bittergourd, tomatoes,lettuce and other leafy greens,carrots, onions, garlic, etc. Bengal gram, peanuts, soyabean, greengram, (all soaked, or sprouted - not fried) Plenty of fruit (they contain simple sugar like fructose), esp. grapefruit, jambul fruit. Others like methi (fenugreek seeds) turmeric powder, infusions from tender mango leaves, shilajit, are Wonderful friends of a diabetic.
• Brans, porridges, etc. Fruits, etc. which contain sugar in fructose form (which requires low insulin levels for metabolism).
• Those to be avoided: Saturated and polysaturated fats Roots and tubers rich in carbohydrates Sweet foods, pickles, desserts, chocolates, biscuits, etc. Sucrose containing foods (which requires higher levels of insulin for metabolism).

Soya Chutney

Ingredients:
1/2 cup Soya granules
1 tbsp. Coconut fresh, grated
3 Green chillies
2 tsp. Lemon juice
1/2 cup Coriander leaves chopped
1 Stalk mint leaves chopped fine
Salt to taste

Method:
1. Soak soya granules in a little water for 5-7 minutes.
2. Put all ingredients in mixer, except mint.
3. Grind till a chutney paste consistency is obtained.
4. Add as much water required to move blades freely.
5. Empty into serving dish, add mint leaves, mix well.
6. Serve with waffles, toasts, upma, etc.
Making time: 10 minutes
Makes: 1 cup chutney
Shelflife: 8-10 hours refrigerated

Dal and Greens Waffles

Ingredients:
1 cup Green gram dal with skin (wash and soak for 3 hours)
1 tbsp. Rava (semolina)
1 cup Spinach or fenugreek leaves finely chopped
4-5 Green chillies
1? Piece ginger grated
8-10 Flakes garlic crushed
1/2 tsp. Soda bicarb
1 tbsp. Oil
Salt to taste

Method:
1. Wash, drain dal, do not discard skins.
2. Add them back to dal.
3. Grind dal, garlic, ginger, garlic to a paste.
4. Add all other ingredients and make a thick batter.
5. Heat waffle iron, pour 1 ladleful of mixture in centre.
6. Close and allow to cook till done.
7. Serve hot with green chutney or curds
Note: In absence of a waffle iron, use the tawa or griddle for making dosas or a non-stick pan, to make Pancakes of same batter.
Making time: 30 minutes (excluding soaking time)
Makes: 9-10 waffles
Shelflife: Best fresh (ground dal may be refrigerated for 6-7 hours)

Bran Biscuits

Ingredients:
1 cup Plain flour
3/4 cup Wheat bran
1/2 cup Ghee
3/4 cup Jaggery grated

Method:
1. Beat ghee till creamy.
2. Add flour, bran and jaggery.
3. Mix to form a smooth dough.
4. Cover with a polythene sheet.
5. Keep aside for 4 hours.
6. Roll into a 1/3? thick slab.
7. Cut desired shapes, with biscuit cutter or knife.
8. Place on a non-stick baking sheet.
9. Bake in a preheated oven at 200C for 12-15 minutes or till done.
10. Cool well to room temperature, before storing in airtight jar.
Making time: 30 minutes (excluding maturing time)
Makes: 2 doz. Biscuits (approx.)
Shelflife: 2 weeks or more
Nutritional value for each biscuit:
Calories : 94.23 kcal Proteins: 0.84 gms Fats : 5.34 gms Carbohydrates: 11.51 gms Minerals : 0.06 gms Fibre : 1.38 gms