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Eating Well With Diabetes - South Indian and Sri Lankan Diets - Unlock Food PDF
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Articles Diabetes Diabetes and Healthy Eating Eating Well with
A RTDiabetes:
I C L E South Indian and Sri Lankan Diets
Many staple foods in the South Indian diet are good for your health. From fresh guava to lentils to
vegetarian cuisine, there are lots of nutrient-rich choices. However, deep fried items, high-fat foods and
refined flour are also common and should be limited.
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If you have diabetes, you can work with your dietitian and healthcare team to develop a plan that is right
for you. It will likely include exercise, a meal plan, blood sugar monitoring and perhaps medication. This
article will focus on the dietary changes that you can make. The information in this article will tell you
which of your favourite traditional foods fit into a healthy diet and which ones to have in moderation to
help manage your diabetes.
Type 2 diabetes is a condition where the pancreas does not make enough insulin or the body does not
respond to insulin properly. Insulin is a hormone made by the pancreas.
When the body is working well, insulin helps carry sugar (glucose) from your blood to your cells where it is
used for energy. If you have diabetes, your body's cells do not receive enough glucose, so it stays in your
blood. High blood glucose (or high blood sugar) can lead to heart, kidney, vision and blood vessel
problems.
Some ethnic groups in Canada have a higher risk of getting diabetes. People of South Asian descent are
more likely to develop type 2 diabetes due to a combination of diet, lifestyle and genetics.
You can read about the risk factors for diabetes here.
If you have diabetes, it is important to eat every 4 to 6 hours to keep your blood sugar levels stable. Try to
have three daily meals at regular times and have healthy snacks when you are hungry. A balanced meal
has foods that include plenty of vegetables and fruits, high protein foods and whole grains.
You can work with a dietitian to make a personal meal plan. An example of a healthy meal plan may look
like this:
Breakfast:
¼ cup of savoury chutney (try dhal chutney, coriander mint chutney or onion tomato chutney instead
of coconut chutney)
1 cup of sambhar
½ cup of papaya
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Snack:
1 small orange
½ cup of milk
Lunch:
½ cup of rasam
1 orange
¾ cup of yogurt
Snack:
½ cup of berries
Dinner:
1 cup of poriyal with minimal oil (use non-starchy vegetables such as green beans, plantain
stem/flower, cabbage, snake gourd, okra, eggplant or bitter gourd)
Snack:
¾ cup of yogurt
1 apple
In addition to eating a variety of foods, it is also important to include healthy fats in your diet. People with
diabetes are at higher risk for heart disease so choosing better fats is important. Healthy fats are found in:
nuts
seeds
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avocado
Try to limit saturated fats such as ghee, butter, cream, lard, shortening or coconut oil. Use healthier oils
such as vegetable oil, canola oil and grapeseed oil instead. You can also lower saturated fat by choosing
lean meat, skinless poultry and low-fat milk products. Use less fat in your cooking or choose lower fat
cooking methods such as steaming, grilling, stir-frying or roasting.
Limit deep fried foods that are high in fat or make lower fat versions of the following (brushing with oil
and baking instead):
Pakoras
Samosas
Bhaji
Medu vada
Murukku
Reserve sweets such as ladoo, jalebi, adhirasam and gulab jamoon for special occasions
Carbohydrate is a word for foods that have starch, sugar and fibre. The type and amount of carbohydrate
you eat and when you eat it is important. Having too much carbohydrate in a meal can cause your blood
sugar to go too high. Your personal meal plan will have the right levels of carbohydrate for you.
If you have diabetes, choose more high-fibre foods. A type of fibre called soluble fibre may help control
blood sugar levels. Try these high-fibre foods:
Vegetables: snake gourd, plantain, cauliflower, spinach, corn, sweet potato, green beans, broccoli,
mustard greens, carrots
Fruits: plantain, apple, banana, berries, mango, papaya, pineapple, guava, melon, pomegranate
Grains: whole grains such as whole wheat, besan, brown rice, millet or sorghum. Their flours can be
used to make roti, dosa and appam. Brown rice can be used to make puttu and venpongal.
Limit foods that have a lot of fat and sugar such as:
Ice cream
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Chocolate
Candy
Baked goods
Payasam
They can make your blood sugar levels go too high. Talk to your dietitian about the type and amount of
sweet foods that can fit into your meal plan.
Bottom line
By making small changes to traditional recipes, you can still enjoy your favourite foods. To help manage
your blood sugar levels, eat a variety of foods according to Canada’s Food Guide and your personal meal
plan. Choose more high fibre foods and healthier types of fat.
Facts on Fat
Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the
potential of food? Connect with a dietitian.
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