STAPLE FOODS WITH GLYCMEIC INDEX [G.I.]:
Some decades ago Wheat was recommended for the
diabetics in Siuthern India , atleast in Tamilnadu extensively claimimg that it is less harmful in increasing the Blood sugar level . Oflate we se suggestions for Brown rice to replace the white rice as the Glycemic Indecx is 55 against 65 of whitr rice . At the same time the G.I. whole wheat bread is said to be 72 .
In addition to the calculated intake of Diet staple food what is equaly important are :
* Greeny leafy vegetables .
* exercise : Earlier Diabetologists had adviced 10,000 steps aday . Say Thay will cover a distance of 20,000 feet . [at 2' per step] .This should be little more than 7 K.M. aday . The steos hat we take in our day to day life will be close to 2 K.M. The rest of the steps need to be covered by a dedicated sesssion of wlak in the morning or evening .
* Avoid alcohol as excess consumption goes as corbohydrate and if not utilized stored as fat .
* Meditation or personal time in the morning that gives an orientation ones welbeing .
Another benefits of walking and exercise is the H.D.L. Cholestrol [the good cholestrol ] levels are elevated to desirable leveels. Optimal(Negative Risk Factor): >= 60 Borderline: 40 - 59 High Risk: < 40 .
L.D.L. Cholestrol : Optimal: < 100 Near Optimal: 100 - 129 Borderline: 130 - 159 High: 160 - 189 Very High: >= 190
Cardiologist will also be interested in the L.D.L. / H.D.L. Ratio as as that is also considered as one of the features indicating high risk for heart attacks . The Safe limit is 2.8 to 4.1.
Values of lipid profile may vary due to intake of alcohol, diet which is high in carbohydrates, red meat, dairy products, exercise and medications such as Diuretics, steroids etc. Elevation to be considered only if repeated values are high.
The magic for good and healthy life is ,Diet cinsisting of leafy vegetables , Walk and Exercise , Realaxation and rest and Meditation or personal time . more
diabetics in Siuthern India , atleast in Tamilnadu extensively claimimg that it is less harmful in increasing the Blood sugar level . Oflate we se suggestions for Brown rice to replace the white rice as the Glycemic Indecx is 55 against 65 of whitr rice . At the same time the G.I. whole wheat bread is said to be 72 .
In addition to the calculated intake of Diet staple food what is equaly important are :
* Greeny leafy vegetables .
* exercise : Earlier Diabetologists had adviced 10,000 steps aday . Say Thay will cover a distance of 20,000 feet . [at 2' per step] .This should be little more than 7 K.M. aday . The steos hat we take in our day to day life will be close to 2 K.M. The rest of the steps need to be covered by a dedicated sesssion of wlak in the morning or evening .
* Avoid alcohol as excess consumption goes as corbohydrate and if not utilized stored as fat .
* Meditation or personal time in the morning that gives an orientation ones welbeing .
Another benefits of walking and exercise is the H.D.L. Cholestrol [the good cholestrol ] levels are elevated to desirable leveels. Optimal(Negative Risk Factor): >= 60 Borderline: 40 - 59 High Risk: < 40 .
L.D.L. Cholestrol : Optimal: < 100 Near Optimal: 100 - 129 Borderline: 130 - 159 High: 160 - 189 Very High: >= 190
Cardiologist will also be interested in the L.D.L. / H.D.L. Ratio as as that is also considered as one of the features indicating high risk for heart attacks . The Safe limit is 2.8 to 4.1.
Values of lipid profile may vary due to intake of alcohol, diet which is high in carbohydrates, red meat, dairy products, exercise and medications such as Diuretics, steroids etc. Elevation to be considered only if repeated values are high.
The magic for good and healthy life is ,Diet cinsisting of leafy vegetables , Walk and Exercise , Realaxation and rest and Meditation or personal time . more
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Sir, for the past three months I have stopped taking wheat or Rice and I am taking Millets, Cereals and Vegetables and soaked Pulses with enough green leaves - I soak them for 12 Hours and keep them wet tied in cloth for sprouting for another 12 Hours. I boil these seeds as reasonable quantity as required for diet, Add cut vegetables of varieties, Good quantity of (Fist full) of Green Leaves, Coriander leaves, Curry leaves, Ginger, Salt , Grated tender coconut, Gingelly seeds one spoon, salt as required and water boil the contents for 15 to 20 minutes. Once you feel they are cooked drain excess water and drink the same. Then allow it to simmer for couple of Minutes. Divide the food three portions and eat using Chutney, Curry, Pickle, Sambar and curds as you desire. I am taking just 4 Idlis as breakfast using green gram ravva than Rice ravva. I take liberla quantities of GANJI (porridge) prepared with Raagi flour. My sugar levels have become normal. All my health problems gone behind. I am 73 years old 25 years Diabetes person taking 55 units of INSULIN in day. I have stopped using Insulin and sugar levels have come to Normal. Polished Rice, Maida, White sugar, Refined oils, Bread Biscuits etc. Bought flours are our Enemies. Try to go back to ancestral foods of using millets, Full seeds without removing their Covers etc. more
Mar 14
Hello Daniel, Thank you for this post. You said, “The magic for good and healthy life is, Diet consisting of leafy vegetables, Walk and Exercise, Relaxation and rest and Meditation or personal time” I agree with you absolutely. And by implication, you are also suggesting a diet of very low Glycemic Index. GI of leafy vegetables is less than 10 and that is good. However, a diet of sugar, rice, wheat or any grains that have GI for more than 50 must be avoided or controlled. Certainly, people with diabetes must completely stop consuming sugar and grains (rice, wheat, etc) as well as starchy foods (potatoes etc.,). Diet must also contain healthy fats. So, I would suggest unprocessed coconut oils, ghee, butter which are good for the body; you must completely stop processed vegetable oils like Canola, Mazola, etc. The above diet (I call it lifestyle) has also proved to reverse diabetes! - most of you will never believe this but this is true and I have reversed it!!!. However, the pharmaceutical and food industry will encourage to continue consuming carbohydrates because they do not want to cure you. They want you to be addicted to sugars and be always dependent on medication. Let us make food our medication not medication our food. Pascal more
Mar 13
Thanks. But people believe their doctors who don't spend any time on nutrition in their studies. So they do not know and have no time to research that are published because they have too many patients. But let us look at the study on this link http://bjsm.bmj.com/content/51/15/1111 more
Mar 14
Rightly said jon in your own words of the ' Food should be taken as
medicines , otherwise one will have to take medicines as food.' more
medicines , otherwise one will have to take medicines as food.' more
Mar 13
