TYPE 2 DIABETES??? Add this common Indian vegetable to lower your sugars

TYPE 2 DIABETES??? Add this common Indian vegetable to lower your sugars

Diabetes is a condition that occurs when the body cannot maintain healthy levels of sugar (glucose) in the blood. Type 2 diabetes develops when the body does not make enough insulin or does not use it well. This type of Diabetes can be easily managed with a healthy diet and physical activity and medication.

Recent studies have shown that a low-carb diet can be extremely beneficial for Type 2 Diabetics in controlling the sugar levels and in some cases even reversing the disease. A low- carb diet is a diet which has absolutely no refined carbohydrates, like added sugar, cakes, soft drinks, maida, biscuits and sugary drinks etc and very little grains(depending on individual blood tolerance). A good dietitian can plan a low-carb diet based on your eating patterns. If you are looking for a Desi/Indian Diet plan for Diabetes leave a note on our CONTACT US PAGE: Click HERE

There are a lot of foods that can help in lowering the sugar levels. That being said it should be mentioned here that these are not ‘Miracle Foods’ that can reduce your sugar levels after you have eaten sugary foods! One such vegetable is the humble Bhindi(ladiesfinger/Okra).

Okra/Ladiesfinger/Bhindi

Studies have shown that Ladiesfinger/Okra may benefit diabetics by reducing the rate of glucose being absorbed by the intestine. This may be primarily due to the slimy mucilage that is in the vegetable. It is also high in fiber which is an important component for controlling diabetes symptoms by keeping you full for a longer period thereby reducing hunger cravings. It also contains other nutrients like antioxidants, folate, potassium, calcium and vitamin K. Many people soak a cut ladiesfinger in water overnight and drink the water in the morning along slimy content.

Bhindi is a commonly used vegetable in every Indian household and each family probably has it own favourite bhindi recipes. Here are a few recipes that you can include:

  1. Bhindi in Peanut Masala
  2. Dry Bhindi Sabzi
  3. Palakkad style Bhindi Sambar
  4. Bhindi Fried Rice

Other foods that have been known to lower blood sugars are:

  • Karela(bittergourd),
  • Jamun fruit(Java fruit)
  • Bhindi (ladiesfinger/Okra)
  • Methi seeds (Fenugreek seeds)
  • Cinnamon (Ceylon)

If you are looking for a Desi/Indian Diet plan for Diabetes leave a note on our CONTACT US PAGE: Click HERE

Sweta Uchil-Purohit

Dietitian


Korean Cinnamon Ginger Tea (for Blood Sugar control)

Cinnamon tea is a popular drink in Korea and is called ‘SuJeongGwa’. It is usually served on festivals or special occasions. I first tried it years ago at a Korean restaurant and it was served as a cold dessert drink after the meal. It was delicious and we were told it is normally served chilled but can be had hot. It is actually served with sugar, but I have omitted that and used stevia as a sugar substitute.

What makes this drink (without added sugar) a great drink for diabetics and pre-diabetics as well as those looking to lose weight is the cinnamon. Several studies have shown that cinnamon is effective in reducing blood sugar levels as well as the HbA1C levels. Some researchers also found that it could lower the total cholesterol levels.

Cinnamon Ginger tea

Ingredients: (makes approx 5 litres)

  • Cinnamon Sticks (Ceylon cinnamon): 70g
  • Fresh ginger: 100gms , skinned and thinly sliced.
  • Water: 22 cups (1 cup=250ml)
  • Stevia(a natural sugar substitute)

Garnish:

  • Lemon juice (optional)
  • Mint leaves (optional)

Method:

  1. In a large saucepan put in 11 cups of water and the ginger, cover and boil it on medium heat for 40 mins.
  2. At the same time, put the cinnamon sticks into a separate large saucepan. Add 11 cups of water cover and let it boil on medium heat for 40 mins.
  3. After 40 mins, strain the ginger water and the cinnamon water into one large pot.
  4. For those who like it hot- pour a cup of the hot tea, add some stevia (you can garnish it with mint or lemon juice if you want).
  5. Otherwise, chill the batch of Sujeonggwa and serve cold after a meal with some stevia and garnish(optional).

It can be stored in airtight glass containers for about a week.

Note:

  1. Use Ceylon Cinnamon (found in Indian Stores) and not the Cassia Cinnamon found in regular grocery stores (in the US)
  2. Have it after your meals to aid in controlling sugar levels after meals (post-prandial).
  3. It is not a substitute for medications/insulin prescribed for diabetes.
  4. It is not a miracle drink to reduce your sugar levels after feasting and eating sugary snacks.
  5. Both Cinnamon and ginger are warming spices according to Ayurveda and this drink can also be used when you have a cold. Those prone to mouth ulcers should avoid taking it too often.
  6. You will see better results if you are on a prescribed diet for your condition and take these after sticking to the diet.

For getting a personalized Online Diet Consultation: Click on -> ONLINE DIET CONSULTATION PACKAGES

Also Check out our Indo-Korean recipe: Kimchi Uttapam


10 Ways to sneak in more vegetables in your diet

The benefits of eating a diet rich in vegetables are many-from lowering cholesterol, controlling sugar levels, aiding weight loss, fighting cancer to relieving constipation. However, most dietitians still feel that the common man is not eating enough vegetables to get the full benefits.
The question in most people’s mind: How much vegetable should one consume in day? 
The answer is around 5-9 servings of vegetables and fruits/day. That would mean around 4-5 cups of fruits and vegetables, which is a lot. Most of us tend to eat not more than 1-2 cups/day. So how does one achieve eating the recommended amounts?

I always advocate eating foods in a form that is as close to how it’s found in nature as this requires the body to break it down which takes time. The longer it takes for the body to digest food, the longer it stays in your stomach thus keeping you fuller for a longer period of time. So it’s best to eat your vegetables as salads or sabzi’s (don’t overcook them as that would kill all the nutrients). In addition to eating them as salads or sabzi’s,
Here are some tips to sneak in more vegetables into your diet:
1. Add vegetables to dishes which you would normally not do so -instead of plain upma, kichidi, poha, noodles, pasta, dal, add some mixed veggies into these dishes and you make them more nutritious and a filling dish.
2. Add grated veggies to any dish-you can add grated carrots, broccoli, cauliflower, beetroot, etc to roti’s, chutney’s, chaats, dosa, idli and even salads. Try sprinkling some grated vegetables like carrots on top of dishes as a garnish-it makes the dish more colourful and inviting.
3. Add a salad with every meal-these need not be limited to just cucumber and tomatoes. A lot more vegetables like beetroot, radish, methi leaves, spinach, cabbage, broccoli, knol-khol/kohlrabi, turnips, and capsicum/bell pepper can be eaten raw. Pulses and legumes and even some grains can be sprouted and added to the salads (like wheat, methi seeds, moong/mung, channa,etc). To avoid boredom, try out 3 different salads every week. You could even mix fruits and vegetables together to make some exotic combinations.
4. Add vegetable purees-to soups, curries, chapathi dough, dosa batter.
5. Add chopped/sliced veggies to sandwiches, wraps, bhel puri, fruit chaats.
6. Make dips with vegetables/fruits-avocado, cucumber, mint, cilantro/coriander leaves, pumpkin, apple, strawberries, figs, etc can all be made into tasty dips. These can be also used as spreads on whole wheat breads and phulkas to make healthy snacks.
7. Eat raw vegetables for snacks– carrots, celery, parsnips can be paired with the fruit/vegetable dips to get double the vegetables!
8. Add veggies to meat/poultry/fish curries. Even scrambled eggs taste better when you add some sautéed veggies like tomatoes, onions, mushrooms and capsicum/bell pepper!
9. Make chutney’s with vegetables/fruits-you don’t have to limit chutneys to just coriander/cilantro or mint. Try making chutneys from brinjal/eggplant, tomatoes, onions, apples, carrots, etc .Eat them with your meals or add them to your salads, breads, yogurts to create a unique dish!
10. Make your own veg+fruit smoothies– mix and match veggies with some sweet fruits to make your own smoothies/juices.  The pulp contains the fiber-so do not to strain it out.

Sweta Uchil

Indian Dietitian

 


Oats Dosa (Savoury Oats Crepes)

Oats are rich in fibre, protein vitamin B1 and minerals like manganese, phosphorous, copper, selenium and zinc. It is made up of three types of starch mainly rapidly digested, slowly digested and resistant starch of which the resistant starch is important as it does not get digested and is seen to be beneficial to gut health. Oats is shown to be helpful in reducing cholesterol, increasing satiety as well as reducing constipation.

If a bowl of oats porridge isn’t your cup of tea, then try out this Oats Chilla or dosa recipe and you can still get the health benefits of oats.

Ingredients for Oats Dosa/chilla :

  • Rolled oats: 1 cup (powder in a mixie/blender)
  • Urad dal: 1/4 cup
  • Tur Dal: 1/4 cup
  • Channa dal: 1/4 cup
  • Moong dal: 1/4 cup
  • Ginger: 1/2 inch grated
  • Red chili powder:  1/4 tsp (add more if you like it spicy)
  • Cumin/Jeera seeds: 2 tsp
  • Cilantro/Coriander leaves: 4 tbsp (chopped)
  • Salt: to taste
  • Water: enough to make a smooth pourable batter
  • Oil/ghee: for making dosas (you can use a small onion cut into half breadth wise to dip and spread the oil on the tava)

Method:

  1. Wash and soak the dals for 4-5 hours. Then grind it together till you get a fine paste.
  2. In a big bowl whisk it with all the ingredients, add water and whisk again to make a smooth batter(add more water if the batter is too thick). Keep aside for at least 30 mins.
  3. Heat a tava, dip a cut onion in the oil and spread over the tava. Check if the tava is hot by sprinkling some water on top of it-if it sizzles, then the tava is ready.
  4. Take a ladleful of the batter into the centre of the tava and spread using the back of the ladle in circular movements, spreading the batter thinly over tha tava.
  5. Cover and cook for a few minutes over medium flame.
  6. Then remove the cover, add some oil to the sides of the dosa and cook till you see the dosa leaving the sides.
  7. Flip the dosa,add some oil and cook the dosa on the other sides for a few minutes.
  8. Flip back to the first side and let it cook again for a minute.
  9. Remove and serve hot with a spicy chutney.

 

 

 

 


Gestational Diabetes?? A few lifestyle changes can help you control it!

Women who have Gestational Diabetes (diabetes that occurs during their pregnancy) have been known to be at risk for diabetes later in their life. Now a new study done at 22 Kaiser Permanente mediclinics on gestational diabetics post pregnancy suggests that with proper lifestyle changes and a good weight management program they may just be able to prevent diabetes from occurring later on.
If you have or had Gestational Diabetes, it is important for you to follow a strict diet and physical activity routine not just during pregnancy but also after delivery.
With Indians known to be more at risk for diabetes and the unhealthy eating patterns that urban Indian tend to follow diabetes could be knocking at your door even before you expect. Don’t wait for your sugars to go out of control and then look for a diet and lifestyle change. Get healthy now and you could just prevent diabetes from happening to you.
Here’s are 3 simple steps to a new healthy you (Both during and post-pregnancy):
1)Eat right-don’t overeat, you don’t really need to eat for two. You just need to eat the right foods in the right amount.
2)Be active: Unless your doctor has put you on bed rest, there is no reason why you cannot be active. The least you can do is walk everyday.
3)Drink lots of fluids: The last thing you want is to be constipated. Both pregnancy and lactation requires increased fluid intake and what drink can be better than water.

Check out our Women’s Health Packages that can be tailor-made keeping you, your health problems and you eating habits in mind: Women’s Health Packages at myindiandietitian.com