Diabetes & Nutrition “The Desi-Tardka!”

Dr. Naveen Garg Family Physician

ASAP 2014

Diabetes

•  What is it? Disease characterized by an increase blood glucose (sugar) levels above normal values.

•  Treatment: #1. Diet/Nutrition #2. Exercise #3. Weight Loss/Control #4. Medications

Carbohydrate

•  Primary source for energy •  Composed of: Sugars, Starches, Cellulose •  Body breaks it down into glucose •  Too much in one meal and/or one day

Good vs. Bad Carbs

Regular Schedule

•  Eat regular meals and snacks •  Space meals 4-6 hours apart •  Do NOT Skip Meals •  Eat meals of similar size •  Increase/Decrease snack(s) –  Sugar low/high –  Smaller/Larger meal during day –  Extra/No exercise

•  Drink plenty of water •  Limit salt intake

Balanced Meals

•  Meals should have food from at least 3 of the 4 food groups:

•  Vegetables and Fruits •  Grains and Starches •  Dairy Products •  Meats and Alternatives

Veggies

•  Good veggies: – Lettuce, Cauliflower, Spinach, Bell

Peppers, Cabbage, Tomatoes, Green Beans, Eggplant, Broccoli, Cucumber, Mushrooms, Celery, Bitter-Gourd

•  Avoid starchy veggies: – Potatoes, Corn, Green Peas, Pumpkin,

Carrots

Fruits

•  Good Fruits: – All berries, pear, apple, orange, plum,

nectarine, cantaloupe, peaches, Kiwi •  Avoid: – Fruit juices (even %100 pure) – Canned Fruits – Fruits with added sugar – Bananas, grapes, mangoes, pineapples

•  Dry Fruit

Grains & Starches

•  Example: Roti, Rice, Bread, Cereal, Pasta, Potatoes, Buns, Medha, Maaki Atta

•  Good Grains: – Whole wheat flour (Kanak) – Whole oats/oatmeal (Dalia) – Bengal Gram (Channa Atta) – Buckwheat (Okhla) – Gram Flour (Besan) – Pearl Millet (Bajra) – Brown Rice

Dairy Products

•  Milk (Skim or 1%) •  Yogurt (Home-made, Fat-free, 1%) •  Lassi (Plain, Salted) •  Panner (occasionally) •  Ghee/Butter (Limited/Avoid)

Meat

•  Chicken (not fried) •  Fish (not fried) •  Eggs (avoid yolk) •  Avoid – higher fat meats – Beef, Pork, Lamb, Goat •  Also increase uric acid

Alternatives

•  Lentils/Beans/Legumes – Daal, Choley, Rajmah, Kaale Channe

•  Soy Beans (nutri) •  Tofu •  Unsalted nuts – Badam, Kaju, Pishta, Mufli

Protein

•  Gives energy •  Keeps you full longer •  Low glycemic index •  Excess not good either •  Examples: – Poultry, Fish, Soybean, Tofu, Eggs, Beans,

Legumes, Nuts, Seeds, Cheese

A Smart Meal

Punjabi Thali - 1

Punjabi Thali - 2

Breakfast Ideas

•  Whole wheat toast, 1 Egg, 1 Fruit, Tea •  Oatmeal (Dalia), 1 Fruit, Milk •  Cereal (Non-sugary), 1 Fruit, Tea •  Besan Puda, 1 Fruit, Tea •  Toast, Slice of Cheese, 1 Fruit, Tea •  Vegetable Chidwa, Tea •  1 Prantha (non-fried), Yogurt, Tea

Snack Ideas •  Fruits •  Raw veggies/Salad •  Bean Salad •  Cheese and Crackers •  Fruit Yogurt •  Dry Fruit/Nuts •  Social Tea Biscuts/Non-sugary •  Sprout Chaat •  Roasted Kale Channe •  Melba-Toast/Rusk (plain) •  Moong-Daal Soup •  Dhokla

Food Items To Avoid

•  Fried Foods (Samosa, Pakora, Bhujia) •  Sweets (Barfi, Ladoo, Kheer…) •  Sugar (white, brown, gurh) •  Coke/Juices •  Cookies/Cakes •  Ice-cream/Puddings •  Chocolate/Candy •  Diet Sodas •  Artificial Sweetners •  Alcohol!!

Portion Sizes

Hyperglycemia – High Sugar

Hypoglycemia – Low Sugar

Desi Treatments

•  Kerala Powder/Vegetable (Bitter Gourd) •  Methe/Meethi (Feenugreek) •  Isabgol (Psyllium husk) •  Kannak + Channa Atta Mixed Roti •  Daal-Chini (Cinnamon) •  Tulsi Pata (Basil) •  Neem Pata •  Amla (Indian Gooseberry)

Special Occasion

•  Enjoy something “good” on a special occasion or once-in-a-while

•  Don’t deprive yourself •  Be good the rest of the day/week •  Take an extra walk •  Enjoy Life – but wisely!

Thank You!