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Diet For Diabetes Step by Step Guide 636b5747
Diet For Diabetes Step by Step Guide 636b5747
I write this diet for diabetes step-by-step guide to help you understand how to eat healthy to treat,
reverse, and prevent diabetes.
The approach I will outline in this guide has helped us support 5,274 people to treat and even reverse
diseases like diabetes over the last three years.
This guide contains information about eating healthy foods and avoiding unhealthy ones. It includes
tips for losing weight, preventing diabetes, potentially reversing diabetes, and living a longer life.
It even includes the science that we have based our Sampoorna Ahara Diabetes Diet Program on.
This step-by-step guide explains how to eat healthier and live a longer life. It provides detailed
instructions on how to prepare nutritious meals, avoid junk food, cut back on sweets, and drink plenty
of water.
So if you want to achieve better blood sugar levels, this guide is for you.
This is the right place to start if you're looking for a simple, straightforward guide to eating healthy.
Diabetes affects millions of people worldwide. If you or someone you know has diabetes, then you
already know how di cult it is to manage diabetes. This disease requires constant monitoring and
attention. To control our diabetes, we must make lifestyle changes that will bene t our bodies. That
means eating right and exercising regularly.
A crash diet is usually a temporary solution to a long-term problem. If you're trying to control
diabetes, you must make lifestyle changes instead of following a crash diet. A crash diet will
probably cause more harm than good.
Crash Diets Don't Help People With Type 2 Diabetes Control Their Sugar
Levels
The crash diets that work for losing weight and improving glycemic control in the short termoften fail
when treating type 2 diabetes over the long term because they're not sustainable. When you get back
to your 'normal' eating patterns, it can cause blood sugar spikes and crashes that lead to insulin
resistance and eventually worsening type 2 diabetes.
Instead, try a healthy lifestyle to lose weight and keep it off. This includes eating well, exercising
regularly, getting enough sleep, managing stress, and taking medications as prescribed.
Low-carb diets are popular among people who want to lose weight quickly, shed kilos, and control
their blood sugar levels. But there's no scienti c evidence that low-carb diets work better than a
healthy lifestyle. In fact, research indicates the opposite.
The reason is simple: Low-carb diets are high in certain animal foods, which reduces carbohydrates
but increases in ammation and insulin resistance.
So while losing weight, you may be putting yourself at a higher risk of complications such as heart
attacks and strokes.
These diets may seem appealing since they offer fast results but don't last. If you follow these diets,
you won't achieve permanent weight loss.
Crash diets are dangerous because they can cause serious health problems. Some common side
effects include dehydration, malnutrition, electrolyte imbalances, and nutrient de ciencies.
Low-Calorie Diets
These diets typically involve cutting back on food consumption. For example, one person might eat
500 calories daily instead of 1,000. This diet would result in signi cant weight loss within a week or
two.
However, these diets are dangerous because they can lead to malnutrition and are not sustainable.
People who follow these diets don't consume adequate amounts of vitamins and minerals.
Fad Diets
These diets are similar to low-calorie diets, except they focus on speci c foods. Some examples
include the Atkins diet, the South Beach diet, and the Paleo diet.
People following these diets tend to cut out entire nutrients or food groups such as carbohydrates or
grains.
Both low-calorie diets and fad diets can lead to nutritional de ciencies. As a practising doctor, I highly
recommend you avoid crash diets.
The most popular diets today are very restrictive. They're often too restrictive to be sustainable over
the long term. And when they fail, most dieters regain the weight within ve years.
This is because diets are usually too restrictive to be sustainable. Restrictive diets limit the calories
you eat, severely restrict certain types of food (such as carbs), or require you to cut out entire food
groups.
And restricting food intake doesn't work either. Studies show that restricting calories leads to lower
metabolism, which causes weight loss to stall.
To lose weight, you need to eat less calorie-dense foods. So, instead of restricting your calorie intake,
try changing your lifestyle.
Lifestyle changes give you faster results, last longer, and work better.
It is because they become a part of your daily schedule. It becomes your 'New Normal'.
2. Whole Foods
Avoiding processed foods and re ned sugars is also essential. Choose whole-grain bread, rice, and
millets instead of those made with re ned our or those that are processed and 'polished'.
4. No Re ned Sugar
Avoid re ned sugars, including white sugar, brown sugar, molasses, corn syrup, agave, maple syrup,
honey, fructose, dextrose, maltodextrin, sucralose, and arti cial sweeteners. These ingredients are not
only empty calories, but they also contain chemicals that may cause cancer and other health
problems.
6. Water
To help control blood glucose levels and maintain healthy kidney function, drink plenty of water
throughout the day. Drink enough glasses per day, divided evenly between morning, noon, afternoon,
evening, and bedtime.
7. No Alcohol
Stop alcohol consumption. Alcohol damages the liver and pancreas, which raises blood glucose
levels in people with type 2 diabetes. Drink herbal tea and green tea.
8. Exercise
Exercise regularly. Exercise helps keep weight, reduce stress, improve sleep quality, increase insulin
sensitivity, and strengthen muscles. Aim for 90 minutes of moderate exercise such as walking or
yoga daily, or 40 minutes of intense exercise such as running, swimming or dancing daily. Physical
activity can help you lower your blood sugar levels even without the support of too much insulin.
9. Sleep
Get enough sleep. Sleep deprivation causes fatigue, irritability, and poor decision-making. Get seven
to nine hours of uninterrupted sleep each night.
10. No Stress
Learn to manage stress. Stress can trigger cravings for unhealthy foods and lead to overeating. Learn
relaxation techniques, meditation, yoga, deep breathing, and progressive muscle relaxation.
Be patient. Don't expect results overnight. Your efforts now will pay off later. Be willing to work hard
and stay committed to your goals.
Don't give up. Keep trying until you succeed. Remember, there is no failure—only feedback.
Relax. I will help you break down the lifestyle change process into baby steps in the next step.
Step #2: Break Down Your Lifestyle Change Process Into TINY
Steps
The second step in your lifestyle change process is to break down your lifestyle change into tiny
steps. This will make it easier for you to achieve your goals. To accomplish anything, you must rst
take small steps. If you try to tackle too much at once, you may get overwhelmed and give up. You'll
feel more con dent as you progress toward your goal by taking small steps.
Eating clean, exercising, meditating, not getting stressed... it can turn you away before you even get a
chance to start.
Research does show that those who follow the healthiest lifestyle enjoy the lowest diabetes risk.
Start with the easy steps. Don't try to eat 'only vegetables' overnight.
First, add healthy foods. Then, gradually replace all your meals with 100% whole-food, plant-based
food choices.
The same goes for exercise. Start walking if that's easy for you. Walk briskly for 30 minutes every day.
Gradually build up to 90 minutes each day.
And nally, don't try to give up dairy products from day one. Instead, switch to plant-based dairy
alternatives rst. This will be enough to satisfy your cravings. Slowly, you will be able to overcome
those cravings too.
Once you've made these tiny lifestyle changes, you'll feel great. And when you add in some weight
loss, you'll notice that your clothes t better and lose inches off your waistline.
Your health and tness goals aren't impossible. They're achievable. But you need to take baby steps.
Don't try to do too much at once.
For example, you might break down your healthy eating plan into smaller pieces:
Eating one cup of veggies daily isn't as simple as eating a cup of fruit but it is still achievable. There
are many different types of vegetables, each with unique health bene ts. Some vegetables are high in
bre, others contain antioxidants, some are rich in vitamins, and others are packed with minerals.
1) Buy seasonal produce. Seasonal produce tends to be fresher than out-of-season produce and,
therefore, healthier. Cheaper, too!
2) Eat a rainbow. Eating various colourful fruits and vegetables helps ensure you're getting enough
nutrients. Your plate will look colourful, and you will enjoy eating them.
3) Snack on fruits. Fruit snacks are convenient and tasty. You can buy them in bulk from the
supermarket or order online.
4) Make sure you have plenty of water. Water keeps you hydrated and helps ush toxins from your
body. It also makes you feel full faster.
5) Drink green tea. Green Tea is an excellent source of bene cial compounds. It is particularly good
for boosting energy levels.
Get help with the more di cult steps, like going dairy-free. It can help you go from Step One to Step
Two in just one week.
The same goes for setting healthy eating goals. Instead of getting discouraged when you fall off the
wagon, pick yourself back up and continue moving toward your goal. And remember, no failure is
permanent. So don't let setbacks discourage you.
Instead of punishing yourself for failing at dieting, reward yourself for making progress. Celebrate
every little victory along the way.
And nally, don't forget to surround yourself with supportive friends and family members who
encourage you to stay on track. They'll help you overcome obstacles and give you the motivation you
need to succeed.
Be Patient
There's no magic bullet when trying to change dietary habits. There's no quick x. And there's no
overnight miracle cure. But there is a simple lifestyle change that will help you achieve long-term
results.
The key to changing diet is being patient and sticking to a healthy eating plan. This means stocking
up on fruits and vegetables, drinking plenty of water, eating more bre, eating fewer calories,
exercising regularly, and meditating daily.
I want to walk you through in detail the secret of changing to a balanced diet in micro steps. Before I
do that, I want you to learn about how your body works and why you suffer from Diabetes.
Glucose
Glucose is the body's primary fuel source.
You start to digest the food the minute you start eating. Saliva starts breaking down carbohydrates.
Once food reaches your stomach and intestines, it gets digested fully into its component nutrients,
which then travel through the bloodstream until it reaches cells throughout the body.
When blood sugar levels rise, the pancreas releases insulin, which moves glucose from the
bloodstream into the cells. The liver converts excess glucose into glycogen (a stored carbohydrate),
which it can break down to glucose later when required.
Insulin
Insulin is released after meals to convert excess glucose into glycogen and enable cells to absorb
glucose to produce energy. When blood sugar levels are high, insulin levels rise.
Insulin is made by the beta cells of the pancreas. Beta cells produce insulin in response to rising
blood sugar levels.
Your body needs insulin to convert sugar into energy. If your body doesn't need as much insulin, it
won't produce as much.
Insulin is like a key to the door for glucose to enter the body cells. When insulin levels are low, glucose
cannot enter the cell. This means that less sugar enters the bloodstream.
Oxidative Stress
When glucose is used to make energy in our cells, it produces free radicals. Free radicals damage the
cell from the inside out. This is called oxidative stress.
This is one reason why a whole food plant-based diet and regular physical activity help lower the risk
of diabetes.
In 2022, researchers published a study in the Journal of Nutritional Science by Cambridge University
Press.
They followed 35,307 people for four years to nd out what happens when you eat 200g more
vegetables daily.
Their conclusion:
If you eat more than 200g of veggies daily, your diabetes risk may drop by almost 50% for men and
25% for women!
That said:
Eating more fruits and vegetables is a fantastic way to start your journey towards a 100% healthy,
balanced diet.
To control diabetes, it is necessary to change what you eat. Most people with diabetes consume
foods high in re ned sugars and processed carbs like white bread, pasta, cakes, cookies, crackers,
chips, candies, sodas, juices, etc. These foods are bad for your health and increase your blood sugar
levels.
The best thing about a whole food plant-based lifestyle is that it allows you to choose healthier
options without feeling deprived. It’s easy to follow because you don’t have to count calories or worry
about fat grams.
A whole food plant-based meal plan does not include meat, dairy products, eggs, re ned sugars, oils,
or other processed ingredients.
Most people who follow a whole food plant-based lifestyle eat a variety of healthy foods every day.
Meat
Fish
Eggs
Milk
Buttermilk
Curds
Butter
Cheese
Paneer
Cream
Ghee
White rice
Maida
Rava
Semiya
Oil
Sugar
Jaggery
Alcohol
All of these foods may increase your diabetes and make the management of type 2 diabetes di cult.
All protein originally comes from plants. Animals just recycle plant-based protein.
lentils or dals
legumes
beans
whole grains
nuts
vegetables
They have essential nutrients which are crucial for recovery from diabetes.
Cut out the intermediate step. Directly consume plant-based foods. You get your protein and eliminate
the diabetes risks from eating animal-based foods.
3. Amino acids
Protein from whole plant foods has all the amino acids that you need.
Ensure that you eat a variety of plant foods and enough of them daily.
How Do You Get Iron and Other Minerals in a Whole-Food Plant-Based Meal?
Plant foods are a great source of iron and other major minerals. The seven major minerals include
calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.
1. Pulses, Legumes and Lentils are excellent sources of minerals, including iron. Eating a variety
of dals, chickpeas, rajma, etc., is amazing for protein and minerals.
2. Nuts and seeds are rich in minerals such as magnesium, zinc, manganese, copper, selenium,
and phosphorus.
3. Cruciferous Vegetables are rich in many minerals, including calcium. Cruciferous vegetables
include cauli ower, cabbage, and radish. Eating cruciferous vegetables every day is
recommended for this and several other bene ts.
4. Aside from being delicious, versatile and full of healthy fats, Avocadoes are also rich in
minerals. You can have them when in season in India. They are a lovely treat to your regular
meals.
5. Berries are some of the healthiest foods on the planet. The rst thing that may come to your
mind is that berries are exotic and expensive. Yes, a cup of blueberries is exceptionally healthy,
but where will you get them? Even frozen blueberries are hard to nd and costly. So instead of a
cup of blueberries, have an amla a day. It is the healthiest food on the planet in terms of
antioxidant content and is high in minerals like calcium, phosphorus, and iron, among others.
. Ancient Grains, such as amaranth and millets like sorghum, have numerous health bene ts.
One among them is their high mineral value. They are an excellent replacement for the white rice
you are used to eating daily. There are several types of millet in India, so don't hold back; go
ahead and bring variety to your plate.
7. Starchy Vegetables, unlike popular belief, are not unhealthy. They do not cause you to gain
weight and are a great source of minerals. Yam, colocasia, sweet potatoes, arbi, etc., are rich in
minerals like calcium, iron, and copper.
. Fruits such as bananas, mango, pineapple, passion fruit, guava, and jackfruit are excellent
sources of minerals. Living in a tropical country, make use of the availability of these delicious
fruits. You can have one or the other of these fruits all year round.
9. Green Leafy Vegetables are touted as highly healthy. This is not without merit. They are
exceptionally bene cial for us and provide a range of minerals. Include a wide range of
forgotten greens like amaranthus, nightshade leaves, turnip greens, and dill, among others.
10. Cocoa is a surprise addition to this list, right? Cocoa and its products are a good source of
minerals, especially magnesium and copper. Cocoa powder is even healthier than cocoa beans.
When you eat starchy foods that contain carbohydrates, your blood sugar level rises. Foods with a
high glycemic index cause rapid spikes in blood sugar levels.
On the other hand, foods with a low glycemic index cause slower and smaller rises in blood sugar
levels. These foods include vegetables, fruits, legumes, nuts, seeds, and whole grains.
According to the National Institutes of Health, eating a low glycemic index meal causes a smaller
spike in blood sugar levels followed by a slow drop. This results in a steady state of blood sugar
levels.
Eating a whole foods plant-based plan lowers your blood sugar levels over time. This means you'll
avoid the highs and lows of consuming foods with high glycemic indexes.
More importantly, a whole-food, plant-based diet can help address intramyocellular lipid
accumulation, which is the root cause of insulin resistance in patients with type 2 diabetes.
In the next step, you will nd a way to cook over 200 whole-food plant-based recipes.
2. Reduction in Medication
Medications are often used to treat diabetes. But, research shows that there may be a way to reduce
drugs and even avoid them entirely for some people.
Instead, whole foods plant-based plans offer a safe alternative. Research shows that following a
whole foods plant-based plan reduces the risk of developing Type 2 Diabetes.
For instance, researchers found that people who ate whole food plant-based diets had lower rates of
obesity compared to those who didn't.
Additionally, WFPB diets are rich in bre, antioxidants, vitamins, minerals, and phytochemicals. All of
these nutrients play a role in maintaining optimal health.
So, if you're struggling with diabetes, consider switching to a whole foods plant-based diet. You'll
enjoy improved nutrition and better blood sugar regulation.
Research shows that a whole, plant-based diet lowers total cholesterol and triglyceride levels.
Read the next step in the guide if you want more information on managing diabetes naturally using
whole food plant-based recipes.
My team and I have put together over 200 recipes for you. Get ready to explore them.
The fourth step in diabetes management is to explore whole foods, and plant-based ways of cooking.
This way, you will discover new ways to prepare food while learning more about managing your diet.
Even extra virgin olive oil has been shown to increase arterial stiffness and cripple arteries all over the
body within minutes of consuming it.
Oil is a plant product. Oil is good for you in an unprocessed, natural form of nuts, seeds, vegetables,
and grains. It preserves the bre and phytonutrients necessary for your health in its whole form.
The process of frying also creates trans fat. Trans fat is a type of fat found in fried foods.
Certain oils and animal fats contain saturated fats. Saturated fats raise cholesterol levels in the
blood, increasing the risk of heart disease and diabetes.
Trans fats increase LDL (bad) cholesterol. Trans fats also raise triglycerides, leading to
atherosclerosis and cardiovascular problems.
High-temperature oil-based cooking also increases the number of calories in the food.
Use baking and air frying for cooking 'fried' food healthier.
Most plant-based produce contains natural sugars and starches from carbs that give us energy. At
the same time, whole food plant-based starchy foods also help keep our bodies healthy by providing
bre and other nutrients.
In turn, the insulin causes the blood sugar to drop, resulting in hunger and cravings.
Addictive
Re ned sugar and jaggery are not only delicious, but they are also addictive. And when we eat too
many sweets, we feel hungrier than usual. This makes us crave more sweet foods, making us eat
more. Over time, this cycle becomes self-perpetuating. We end up eating more re ned sugars because
we're addicted to them.
The problem is that re ned sugar is addictive, so our brains depend on it when we overeat it. Our
bodies crave this sweetener because it tricks them into thinking they're getting energy and nutrition.
But once our brain becomes addicted to re ned sugar, it reduces serotonin metabolism, a
neurotransmitter that helps regulate moods.
This leads to feelings of anxiety, sadness, and depression. So the next time you feel depressed after
eating sweets, try cutting back on re ned sugar.
Leptin is a hormone produced by fat cells that tells our brain when we've eaten enough food. When
our body produces more leptin, it sends signals to our brain telling us to stop eating.
Leptin resistance means that our body no longer responds to leptin, so we continue to overeat. This
leads to obesity, diabetes, heart disease, cancer, and other health problems.
In ammatory
Sugar is also highly in ammatory. In ammation is a signi cant cause of disease, including heart
disease, cancer, arthritis, Alzheimer's, and type 2 diabetes.
Processed food is made with ingredients that aren't natural, including arti cial avours, preservatives,
additives, and dyes. These chemicals may be harmful to your health.
Eating these processed foods means not getting enough nutrients, vitamins, minerals, antioxidants,
and bre.
You also consume too much salt, saturated fat, trans fats, cholesterol, calories, and re ned
carbohydrates. And because processed foods contain fewer nutrients than whole foods, you need to
compensate by taking extra supplements.
That's why processed foods are bad for you. They're unhealthy and unnecessary.
saturated fat
cholesterol
lactose
estrogens
pathogenic microorganisms
displacing bre
lower antioxidants
growth of unhealthful gut bacteria.
Animal products include meat, dairy, honey, eggs, sh, poultry, and other animals, including marine
life. Dairy products include milk, cheese, butter, yoghurt, ice cream, ghee, paneer, etc.
Animal products contain saturated fats and cholesterol. These ingredients harm you because they
raise your risk of heart disease, diabetes, cancer, obesity, and osteoporosis.
Saturated fats cause in ammation, which increases your risk of cardiovascular disease, type 2
diabetes, and certain cancers. Cholesterol causes plaque buildup in arteries, increasing your chances
of having a stroke or heart attack. Lactose causes gas, bloating, diarrhoea, and abdominal pain if
you are lactose intolerant. So avoid them!
The American Heart Association recommends limiting saturated fat intake to no more than 7% of total
calories per day. The Dietary Guidelines for Americans recommend consuming no more than 10% of
daily calories from saturated fat. And the World Health Organization recommends eating no more
than 5% of daily calories from dietary cholesterol. Check your food label to ensure these goals!
Animal products contain hormones and antibiotics that are harmful to humans. These substances
cause cancer, heart disease, obesity, diabetes, infertility, and many other conditions.
These substances are harmful because we evolved to eat plants, not animals. Our bodies were
designed to process plant foods, not animal foods. We're meant to consume bre, not fat. And
estrogenic compounds, found only in animal products, disrupt our endocrine system and contribute
to cancer.
These are some reasons why low-carbohydrate diets containing animal foods increase heart disease
risk. That's why we don't recommend low-carbohydrate diets, because prevention of heart disease
goes hand-in-hand with healthy eating patterns.
Our intestines are lined with trillions of bene cial microorganisms called probiotics. Probiotics help
absorb vitamins, minerals, and bre and protect us from pathogens and toxins. They're also
responsible for producing essential hormones, including serotonin, dopamine, and oxytocin.
When you eat animal products, they pass through your digestive tract undigested. This allows
dangerous bacteria to grow and multiply inside your intestinal walls. This causes in ammation,
which leads to leaky gut syndrome. The leaky gut syndrome is linked to numerous chronic illnesses,
including autoimmune disorders, allergies, asthma, arthritis, celiac disease, Crohn's disease, eczema,
bromyalgia, food sensitivities, in ammatory bowel disease (IBD), irritable bowel syndrome (IBS),
migraines, multiple sclerosis, psoriasis, rheumatoid arthritis, skin conditions, ulcerative colitis, and
yeast infections.
The reason why these foods are unhealthy is that our bodies aren't designed to utilise them properly.
Our digestive system was built to process plants, not meat, eggs, dairy, and sh.
5. Mindful Eating
When people hear the word cooking, they often think of food preparation. But what if we cook our
meals with mindful awareness? This means being aware of what we're doing, including how we feel
physically while preparing a meal.
We’ve all been told to boil our food, right? Boiling is one of the most common cooking methods used
by home cooks. However, did you know that boiling is healthier than frying?
Boiling is considered a “low-fat” cooking method. This means that food fats don't break down as
quickly when boiled.
Boiled foods tend to retain more vitamins and minerals than fried foods. They also contain less
saturated fat and sodium.
Frying tends to cause food to become tough and dry. As a result, chewing becomes di cult.
This is especially true for foods such as potatoes, carrots, corn, peas, and broccoli.
Fried foods contain large amounts of trans fats. Trans fats are known to increase cholesterol levels in
the body.
On the other hand, boiling prevents unhealthy fats from forming in foods.
Bacteria begin to grow when raw food is stored at room or warm temperature for a long time.
The boiling point of water is 100 degrees. This helps kill most bacteria.
To avoid food poisoning, boil your food, especially if it has been kept at room temperature for a long
time.
For example, vitamin C is lost when fried in tomatoes and other vegetables rich in Vitamin C.
Vitamin C is an antioxidant that protects cells from damage caused by free radicals.
If you want to keep food fresh for a long time, boil it instead of storing it on the counter.
This allows you to store food for longer periods without spoiling it.
These characteristics make eating raw veg di cult, whether starchy or nonstarchy vegetables.
However, when you boil them, they soften and become tender.
This makes them easier to eat, especially for elders and children.
Digestion refers to breaking down food into smaller pieces so the body can absorb it.
First, it needs to be chewed. Then, it goes through the digestive tract, broken down further.
Finally, it enters the bloodstream and is distributed to every organ system in the body.
This is because it kills off dangerous microorganisms that could otherwise contaminate your food.
Whether you're looking to lose weight or simply want to improve your diet, boiling is a safe and
effective way to prepare food.
Next time you boil something, remember that doing so has many bene ts.
Deep frying is one of the most common methods used to cook food. This method involves heating oil
until it reaches a high temperature.
This method is usually done using a wok or skillet. Food cooked in this manner tends to absorb too
much oil, causing it to become greasy.
So, instead of deep frying food, why not bake it instead? Baking uses moisture and air to cook food
without any additional ingredients.
Baked whole-food plant-based goods contain low saturated fats and are low in sodium. They also
retain vitamins and minerals found in fresh fruits and vegetables.
Furthermore, baked goods are often made with whole grains, such as wheat our, brown rice, oats,
and cornmeal. This makes them a nutritious alternative to fried foods.
Some experts believe that baking is healthier than deep frying because it allows the food to absorb
fewer calories.
Thus, baking is a healthier option than deep frying. It may help you maintain optimal body weight
without going on a diet!
So next time you want to indulge in delicious treats, go ahead and bake those pakodas and bhajjis!
Air fryers are becoming increasingly popular these days. They allow us to cook food without using
any oil or grease.
Air frying is a healthier option than deep frying. Deep frying uses a lot of oil and causes unhealthy
fats to accumulate in our bodies.
You can cook anything from pizza to snacks in an air fryer. You can still enjoy a crunchy snack
without frying them.
Pressure Cooking
Pressure cookers are one of the most helpful kitchen appliances available. They allow us to prepare
delicious meals quickly and easily without spending hours in the kitchen. There are a few bene ts of
pressure cooking.
Pressure cooking is healthier if you release pressure instantly once your dish is cooked.
Cooking foods using boiling water preserves nutrients and vitamins. As a result, boiled foods are
healthier than fried foods.
The correct way of roasting peanuts and other items is to keep your oven at low temperatures and
burn them slowly until they are golden. Don't let them tan too dark or turn brown.
Fast roasting methods and over-roasting tend to form AGEs and acrylamide, which could increase
cancer risk and promote ageing.
Slow roasting in low temperatures produces evenly cooked food without burning or overcooking.
It's easy to get caught up in mindless eating habits, which may lead to overeating or emotional
eating. By cooking with mindful awareness, you'll develop more self-control and become more
conscious about what you eat.
6. Mindful Eating
Mindfulness means paying attention to your food on purpose and moment by moment. This is
different from mindless eating because when you're mindful, you're aware of every bite of food you
eat.
When you're mindful, you become more conscious of your body and its needs. You learn to listen to
your hunger signals and stop eating when you've had enough. And you learn to be satis ed with right-
sized portions instead of overeating.
The bene ts of mindfulness include improved health, weight loss, better sleep, reduced stress, and
greater happiness.
Mindful eating means paying attention to every bite of food we eat. We're not just mindlessly
shovelling food down our throats. Instead, we're aware of each mouthful and savour its avour. This
helps us avoid overeating and makes us feel satis ed after each meal.
Mindful eating is a great way to lose weight because it reduces cravings and increases satiety. It's
also a great way to improve health because it promotes digestion, boosts immunity, and improves
mood.
The most important aspect of mindful eating is being aware of your body and your eating feelings. So
be gentle with yourself and try this simple exercise:
I put together perhaps the world's most extensive list of WFPB Indian recipes for free in Nutrition
Science Plant-Based Kickstart course. You can sign up and start trying the recipes today.
Smoothie Recipes
1. Tomato Mint Juice Recipe | Smoothie Recipe
2. Papaya Orange Smoothie Recipe
3. Banana Chia Seed Smoothie Recipe
4. Green Smoothie Recipe
Chaat Recipes
1. Methi Sprout Chaat Recipe
2. Moong Sprouts & Aloo Chaat Recipe
3. Ompudi Recipe | Sev Recipe for Sev Puri Chaat Recipe
Kootu Recipes
1. Paruppu Keerai Kootu Recipe | Purselane Lentil Stew
2. Kathirikai Kootu Recipe | Brinjal Lentil Curry Recipe
3. Ceylon Kootu with Ceylon Cinnamon Recipe
4. Karnataka Knol Kohl Kootu | Oil-free Kohlrabi Lentil Curry from Karnataka
5. Thandu Keerai Kootu Recipe | Amaranthus Lentil Stew
Rasam Recipes
1. Garlic Rasam Recipe | Garlic Bene ts with Minced Garlic | Poondu Rasam
2. Obbattu Saaru Recipe
3. Milagu Kuzhambu Recipe | Oil-free Pepper Broth
Dosa Recipes
1. Adai Recipe | Adai Dosa Recipe | Adai Dosai
Roti Recipes
1. Jowar Roti Recipe | Roti Bakar | Sorghum Millet Flatbread
2. Ragi Roti Recipe
3. Methi Paratha Recipe
4. Makki ki Roti Recipe | Punjabi Maize Flatbread
5. Aloo Paratha Recipe
. Mooli Paratha Recipe | Oil-free Radish & Whole Wheat Flatbread
7. Bajra Roti Recipe | Roti Bakar | Oil-free Pearl Millet Flatbread
. Whole Wheat Roti Recipe
Ti in Recipes
1. Kumbalkai Kottige Kadubu Recipe
2. Foxtail Millet Rava Upma Recipe
3. Nuchinunde Recipe
4. Jowar Rava Upma Recipe
5. Red Rice Puttu Recipe
. Dill Kadubu Recipe
7. Akki Roti Recipe
. Jolada Kadubu
9. Onion Uthappam Recipe | Indian Dosa Recipe
10. Ragi Mudde Recipe
11. Pidi Kozhukattai Recipe | Steamed Broken Grain Dumplings
12. Easy Poha Recipe | Unpolished Rice Avalakki Flattened Rice
Rice Recipes
1. Red Rice Recipe
2. Brown Rice Recipe
3. Kodo Millet Rice Recipe
4. Foxtail Millet Rice
5. Proso Millet Rice
. Jeera Rice Recipe with Basmati Brown Rice
7. Burnt Garlic Fried Rice | Thai Fried Rice Recipe with Roasted Garlic
. Foxtail Millet Veg Pulao Recipe
9. Mexican Rice Recipe
10. Coconut Rice Recipe
11. Bisi Bele Bath Recipe | With Bisi Bele Bath Powder Recipe
12. Dal Khichdi Recipe
13. Pulihora Recipe | Kokum Rice Recipe
14. Veg Peas Pulao with Brown Basmati Rice
15. Pongal Recipe | Foxtail Millet Ven Pongal Recipe
1 . Dairy-free Foxtail Millet Curd Rice Recipe | Samai Mosaranna
17. Oil-free Mushroom Biryani Recipe
1 . Lemon Rice Recipe
Snack Recipes
1. Soya Flaxseed Vada Recipe
2. Zero Oil Fried Tofu Recipe
3. Chana Sundal Recipe
4. Barnyard Millet Ribbon Pakoda Recipe
5. Scrambled Eggs (with Tofu) Recipe
. Dill Cabbage Vada Recipe
7. Jhunka Vada Recipe | Oil-free Zunka Bhakar
. Cheezy Popcorn Recipe
9. Jowar Sweet Diamond Biscuits Recipe | Diwali Recipes
10. Mixed Greens & Sweet Potato Kebab Recipe
11. Baked Mirchi Bajji Recipe
12. Gobi Manchurian Recipe
13. Baked Oil-Free Veg Falafel Recipe
14. Baked Zero Oil Mixture Recipe | Diwali Recipe
15. Baked Onion Pakoda Recipe
Cake Recipes
1. Christmas Cake Recipe
This means you must ensure that you eat enough fruits and vegetables, whole grains, legumes, and
other healthy foods.
You can do this by making a list of the foods that you eat daily. Then, look at what proportion of these
foods belong to each group. Dr Michael Greger's Daily Dozen Checklist makes this super easy.
They include fruits, berries, greens, turmeric powder, whole grains and more.
You must now be wondering how many calories you should eat a day. Let me answer that.
Calorie density measures how many calories are there in a given weight of food.
Many traditional diets focus on counting calories and restricting calories to gain or lose weight. It is
not a practical approach. You often end up eating poor quality, high-calorie food and are left hungry
lacking in nutrition.
Regarding health and long-term weight loss, it is not about calories but calorie density.
For example, one samosa (approx 100 gms) has about 300 calories. This will not ll you up or give
you adequate nutrition. It will also get absorbed quickly, leading to a blood sugar spike.
On the other, take watermelon. To eat 300 calories, you'll have to eat 1 kg of watermelon. It will keep
you full, nourish, and steady your blood sugar.
Step #8: Try Plant-based Alternatives for Meat, Fish & Dairy
Products
Raw milk, boiled milk, Nut & seed mylks like coconut Avoid.
pasteurised milk, toned mylk, almond mylk, groundnut Why
milk, double-toned milk, mylk, sesame mylk, cashew replace?
forti ed milk, low-fat milk, mylk
slim milk, avoured milk
Pulse mylks like moong mylk
Re ned oils, unre ned oils, Nuts, including coconut, til, almond,
cold-pressed oil, virgin oils cashew, walnuts, peanuts, etc.
Vitamins are essential for healthy living. They help your body function properly.
Vitamin D
Animals and humans make vitamin D. We need sunlight for it.
I recommend 20-30 mins of direct sunlight on the skin daily or 2000 IU Vitamin D3 supplement from a
non-animal source after your biggest meal of the day.
You can research and nd a Vitamin D3 supplement from a nearby medical store or an online store.
Vitamin B12
Vitamin B12 is not made by plants or animals but by soil bacteria that carpet the earth's surface.
As long as you live a natural lifestyle, you may get enough Vitamin B12 from nature. However, if you
live in a city, you may not.
It is mistakenly believed that Vit B12 is found in meat and dairy foods because factory-farmed
animals are given B12 injections.
Sampoorna Ahara has Vitamin B12 forti ed Flaxseed laddus to help you maintain good B12 levels.
You can also buy Cyanocobalamin tablets in a nearby medical store or an online store.
I recommend 50 mcg of Cyanocobalamin daily for adults to meet your Vitamin B12 requirements.
I am sure you will agree that eating right is essential. But what if you are already diagnosed with
Diabetes? What if you are taking medications for it? How do you ensure that you start reversing
diabetes without harming yourself?
The answer lies in regularly monitoring your blood sugar levels and other metrics like blood pressure
and body weight.
Healthy lifestyle changes help you get healthier - sometimes too fast. Your doctor can help you
monitor your progress and guide you on changing or reducing any medications if required.
This book and article are not a substitute for medical advice from your physician. Always consult
your physician for personalised medical advice.
Whole grains are super healthy foods, but whole grain our, not so much. Because of the smaller
particle size, the starch from ground-up grains gets absorbed much faster than from intact whole
grains, causing a glucose spike and insulin spike in the blood. We recommend coarsely ground whole
grains against nely ground whole grains. When we cook dishes using whole-grain our, it is wise to
add an ingredient that makes the dish sticky and slows down absorption.
When cooked starchy vegetables are allowed to cool on the counter or in the fridge, the starch
crystallises to form resistant starch. This can be eaten by our good gut bacteria and reduces the
glycemic index (the rate glucose is absorbed), making the starchy vegetable healthier.
Why legumes?
In recent extensive studies, legumes are the #1 food associated with long life! They also fuel your gut
microbiome through their resistant starch content and slow down glucose absorption, keeping your
blood sugar levels steady - even in the next meal! This has been called the Second Meal Effect. This
recipe is one of the yummiest ways to include pulses and legumes in your daily diet.
Why spices?
Spices are among the healthiest foods on the planet in terms of their ability to prevent and reverse
chronic diseases. They pack the highest antioxidant: calorie ratio. Just one pinch of spice powders
exponentially increases the antioxidant content of any dish. Dishes like these, which have many
strong spices, are a great way to amp up the health quotient of our everyday meals. Raw and boiled
or steamed spices retain their phytonutrient content better than roasted or baking spices.
Is tofu healthy?
Although tofu is a processed food (Soya bre is strained out while making tofu), it is still bene cial
for health! That's how excellent legumes are. Eat as much as you like, as long as it isn't roasted and
browned, because that has carcinogenic compounds. The whole soya is even healthier than tofu!
Is vinegar healthy?
Technically, vinegar is not whole plant food. However, it is bene cial for those consuming an
unhealthy diet and neutral for those consuming a healthy diet. Because of this, it is classi ed as an
honorary green light food in our mentor Dr Greger's tra c light system, and you can consume it as
often as you like.
Be Blessed!
Dr Achyuthan Eswar