Preventing Diabetes Together
How to tell if you have Diabetes?
Get tested by a physician.
Your primary care physician can perform 2 different tests to check your blood glucose test. Normally, a fasting blood test is used to check for Diabetes, but a urine test can also be performed.
Normal Fasting blood glucose levels are between 70 and 100.If you’re borderline Diabetic (“Pre-Diabetic”), your levels will be between 100 and 125.
If your levels are above 126, you’re considered Diabetic.
Have your breakfast between one hour of waking up.
A good 😊 breakfast should compromise of complex carbohydrates, low fat protein and fruit.
Food 🍲 items like upma, poha, idlis, dalia can be replaced with ready to eat and ready to cook ereals like oats, cornflakes, wheat flakes or muesli.
Options for breakfast:
Symptoms of skipping breakfast :
As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. consumption of oats also improves lipid profile and liver functions along with abdominal fat distribution.
Ingredients:
Oats – 4 Tbsp
Green Beans – 15
Carrot – 1
Green Peas – 1/4 Cup
Sweet Corn – 1/4 Cup
Milk – 1/2 cup
Pepper powder – 1/2 tsp
Salt to taste
Sugar – 1/4 tsp
Cilantro /Coriander Leaves
Method:
1. Wash and cut carrots and green beans into small pieces and cook them in a pressure cooker until you hear 2 whistles. The vegetables should be half cooked. Heat 1/2 cup of water in a vessel or pan. Transfer the cooked vegetables to this vessel. Also add green peas, sweet corn and allow cooking for 5 min.
2. At this stage, add oats and cook for 5 more minutes. Once you add the oats, the whole mixture turns a bit thick. If needed add 1/4 cup of water to the mixture and keep stirring so that the oats do not turn into lumps and these oats are cooked well.
3. Now add pepper powder, sugar and salt and heat for a minute. Finally add milk and stir once and boil the mixture for a minute more. Oats Vegetable Soup is now ready to serve. If needed garnish with coriander leaves.
Ingredients:
Brown Bread Slices: 4
Oats: 4 tbsp
Green chilly: 1 tsp
Tomato: 1/2 no finely chopped
Onion: 1/2 no finely chopped
Green peas: 1/8th cup cooked
Carrot: 1 small finely chopped
Pepper powder:1 tsp
Garam masala powder:1 tsp
Salt to taste
Oil: 1 tsp
Method:
1. Cook the oats in boiled water for 10 minutes and strain and keep aside. Cut the onion, tomato, green chilly finely. Grate the carrot. Now in a pan fry the finely chopped onion, tomato, green chilly and the grated carrot. Once the carrot is cooked, add the cooked peas.
2. Now add the pepper powder and garam masala powder. Finally add the cooked oats and mix well. Add salt according to your taste finally. Remove the pan from flame.
Add chutney and stuff the above preparation between the slices and toast till brown.
3. Cut into pieces. Serve with ketchup.
Ingredients:
Strawberries: 2 tbsp finely chopped
Honey: 2 tsp
Oats: 1 tbsp
Skimmed milk: 150 ml
Method:
1. In a deep pan, boil 1/ 2 cup water and add the oats. Mix well and cook for about 2-3 minutes and remove from the flame and keep aside to cool.
2. Add the strawberry, milk and honey, mix well and blend in a mixer till smooth. Pour into individual serving glasses and keep in the refrigerator. Serve chilled.
Ms. JAYTI SHAH
Dietitian & Clinical Nutritionist
Haut Diabetes Care
As you are already aware of increasing diabetes prevalence among indian population, it is very important to control and start preventive measures to control diabetes among us. To control diabetes it is important to control risk factors which predispose individual for getting diabetes.
Diabetes risk factors are either modifiable or non modifiable. certain risk factors like age, ethnicity, family hereditary etc are non modifiable or can not be changed but modifiable risk factors can be changed so that we can prevent or delay the disease.
based on modifiable risk factors following measures can prevent or delay the diabetes.
As you get older chances of getting diabetes increases so it is advisable to check your blood sugar levels every year when you are above 40 years of age.
You can also read my previous article on Calculating the risk of diabetes for better understanding.
If you found this article helpful, please share it with your friends & family.
Awareness is Prevention.
