Diabetes is the presence of high blood sugar level in the body and as of 2015, it affected more than 415 million people across the world. Every year, November 14th is celebrated as World Diabetes Day to educate people about its harmful effects.
As with any disease, diabetes comes with its own set of myths. Let’s look at a few of them and bust them right away:
#1: I think I’m pre-diabetic. Should I eat frequently?
An important point in managing diabetes is when to eat and how often,” says Dr. Nisha Manikantan, Founder-Director, Sri Sri Ayurveda, and an Ayurvedic doctor for over two decades.
“Today irregular snacking is very common. Yet in Ayurveda, we recommend Dwikal Bhojanam - meals at two times, at most, three times for anybody in the pre-diabetic stage. And other times, you can have something light like butter milk or tender coconut water. When you eat many times, the body secretes a lot more insulin, creating insulin resistance. The body cannot utilize it. Irregularity in eating is another factor that causes Diabetes Mellitus to manifest in the body.”
Dr. Nisha’s 4 golden rule
# Eat at least three meals a day, along with one or two snacks evenly spaced out throughout the day.
# As far as possible, have each meal/snack at about the same time every day.
# Avoid skipping your meals.
# Keep about the same amount of carbohydrate intake in each meal every day.
# A diet that has normal good carbohydrates and proteins and lot of greens is recommended.
#2: I’m a diabetic. Are fruits allowed in my diet?
“What we have seen is, if we keep many restrictions on food, it adds to stress. So, you don’t have to avoid anything, but you keep it to very limited quantities,” says Dr. Nisha.
What is allowed?
- Certain fruits which are really good for diabetes like berries and pomegranates.
- An apple a day is allowed.
- Even fruits like mangoes and bananas that have high glycemic index can be had in limited quantities.
- Karela jamun (bitter gourd and Indian blackberry) juice is good for you.
#3: Should I avoid curd?
According to Dr. Umesh, Associate Professor at Sri Sri College of Ayurvedic Science and Research:
- Excessive intake of curd, especially in the night is best avoided.
- Eating meat like fish should be avoided.
- All the fatty foods that contain saturated and trans fats like pizzas, sausages, pastries etc. and excessive intake of oil, ghee etc. as well as freshly harvested grains, are responsible for aggravation of the kapha dosha in the body.
- Ayurveda strongly recommends avoiding newly harvested grains. The older the grains, the better it is for the body.
Pro-tips
A simple mixture of amla and turmeric powder (2:1) can do wonders.
Opt for desserts that are fruit-based, date-based or fig-based.
Add honey as a topping.
Bhara Bhindi (Stuffed Okra) for Diabetics
Ingredients
- Bhindi (Okra) - 250 gms, slit
- Coconut- 1 ½ tbsp.
- Pumpkin - 2 tbsp.
- Fresh coriander - 1 tbsp.
- Coriander powder - ½ tsp
- Black pepper powder - ¼ tsp
- Turmeric - ½ tsp
- Rock salt - as per taste
- Anaradana (dry pomegranate seeds) or fresh grated Amla (Indian gooseberry) - ½ tsp
- Garam masala - ¼ tsp
Method of preparation
- Slit the Bhindi horizontally.
- Mix coconut and all spices to make the stuffing.
- Stuff the Bhindi and steam it for 8 minutes.
- Serve hot.
