Diabetes

Diabetes is a chronic disease in which pancreas does not make enough insulin for regulation of Blood Sugars. Or body is not able to use insulin (produced by pancreas) effectively due to resistance. 

Types

There are 4 types of diabetes; Type 1, Type 2, Gestational Diabetes and MODY. 



Type 1

It is an autoimmune disease in which a person's own immune system attacks islet cells of pancreas that make insulin, and pancreas does not makes enough insulin to regulate blood sugar. Out of all people who has diabetes up to 10% has Type I diabetes. It is usually diagnosed in young people and adults but can develop at any time of age. 

Type 2

This type of diabetes effect the way in which body uses sugar (glucose) for energy. It restricts body from using insulin made by pancreas for the regulation of blood sugar level. 

If left untreated, It can cause serious effect on body especially nerves and blood vessels. People who are overweight, do not exercise enough usually develop this type of diabetes. It is also a genetic disorder. 

Gestational Diabetes

This type of diabetes develop in pregnant women, who already do not have diabetes. Excessive weight during pregnancy usually leads towards diabetes. During pregnancy hormonal changes happen it can leads towards gestational diabetes. It needs to be treated for healthy pregnancy and for newborn health. 

MODY

MODY is a rare form of diabetes. It is different type 1 and 2 diabetes. MODY is caused by a mutation in a single gene. It runs in families. If a parent has MODY there 50% chances, children will inherit it. 

There are certain foods that can prevent the onset of diabetes at early stages. Healthy Carbohydrates. fruits, vegetables, beans, whole wheat, low fat milk and omega-3 Fatty Acids are good for diabetic people.


Here are few diabetic friendly Dinner ideas:


Diabetes Friendly Recipes

1. Chickpea Curry

Ingredients:

  • 500 g (half kg) boiled chickpea
  • Ginger, Garlic and green pepper paste
  • 1 medium sized onion 
  • 6 tbsp. of canola oil
  • 1 large tomato 
  • Spices (cumin, coriander, turmeric, chili powder, salt to taste, garam masala)
  • Cilantro or coriander for garnishing

Heat oil in a sauce pan add finely chopped onion, cook until it softens, add cumin, coriander and turmeric and cook for 3 to 4 minutes on low flame. 

Add chopped tomato and salt and chili, stir at low heat for 3 to 4 minutes now add boiled chickpea and garam masala. Add a little bit of water. Cover the pan and let it cook for 7 to 10 minute. Plate it and Garnish with cilantro. Serve it with whole wheat bread. 

Chickpea has an effect in controlling blood sugar level. Fiber present in Chickpea helps to control blood sugar level and control diabetes.

Serving: 06

Calories: 250 kcal

Carbohydrates: 30 g 

Proteins: 6 g 

Fat: 13 g



2. Chicken and vegetable Soup

Ingredients

  • 2 Medium chicken breast (boiled and shredded)
  • 1/2 cup carrot chopped (boiled)

  • 1/2 peas (boiled)
  • 1 medium yellow onion finely chopped
  • minced garlic

  • 2 cups of low sodium chicken broth
  • 2 cup of water 
  • salt and black pepper to taste
  • 1 tbsp. of canola oil

Heat oil in sauce pan add garlic, cook for 1 minute add onion and cook for 2 minutes or until softens. Add boiled carrots and peas. Cook for 5 minutes. Now add shredded chicken cook for 2 minutes add salt and pepper. and cook for 3 minutes. Now add chicken broth and water. Cook for 10 minutes on medium high flame.

Serve in a bowl top with celery and enjoy. 

Chicken soup is a good low GI meal option, because it lowers blood sugar levels. If you are suffering from pre-diabetic condition or type 2 diabetes this chicken can really help you as sugar control meal.

Serving: 4

Calories: 226 kcal

Protein: 25 g 

Carbohydrates: 30 g 

Fat: 5 g 


3. Fish Tacos

Ingredients: 

  • 1 pond Fish fillets (cut it into 8 pieces)
  • 8 Whole Wheat tortillas
  • 1/2 cup pico de gallo (equally cut tomatoes and onions, cilantro and freshly added lemon juice)
  • 1/2 tbsp. of salt 
  • Mexican styled seasoning (or any other fish seasoning)

  • Sour cream

Preheat oven at 400F and coat a baking sheet with cooking spray. Season fish pieces in bowl with oil, salt and seasoning. Transfer theses pieces to prepared baking sheet and bake for 20 minutes. 

Assemble Tacos, Add 1 piece of baked fish, 1tbsp. of Pico de Gallo. Add 1 tbsp. of sour cream on top and serve. 

Serving: 4 

Calories: 220 kcal

Carbohydrates: 29 g 

Protein: 17 g

Fat: 13 g 

Fish is good for people with diabetes. It provides omega 3 Fatty Acids. Vitamin D levels are usually low in diabetics, so adding fish in their can help them fulfilling the requirements of dietary Vitamin D.


4. Greens Bowl

Ingredients

  • I cup Cauliflower (boiled)
  • 4 cup Spinach 
  • 1/2 cup quinoa
  • 1/2 cup roasted walnuts
  • 1/2 tsp. salt 
  • 500g of boiled white beans

Dressing

  • ¾ cup  Greek yogurt
  • 3 tablespoons water
  • 1 tablespoon canola oil
  • 1 clove garlic, minced
  • 2 teaspoons cider vinegar
  • 2 tablespoons lemon juice
  • ½ teaspoon ground turmeric
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper

Add broth, quinoa and salt to pan. Cover and cook for 5 minutes on low flame. Add spinach and beans and cook until quinoa absorbs all the broth or cook for 10 minutes. Now add cauliflower to it and cook for 3 minutes. 

To prepare dressing mix all the ingredients and give it a stir. Add this dressing over cauliflower and quinoa. Top up Walnuts. and enjoy. 

Chock full of antioxidants like vitamin E and carotenoids—the pigments that provide color to assorted vegetables and fruit and offer a host of health benefits, especially for those with diabetes.

Servings: 4 

Calories: 300 kcal 

Carbohydrates: 40 g 

Protein: 18 g 

Fat: 18 g 


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