Diabetes is now very common in India. It has alarmed the whole nation and every Indian should take measures to prevent diabetes. If there is a history of diabetes in the family, it is advisable to have an annual checkup, follow healthy diet plan and exercises. It is to be noted that people who are obese have greater risk of becoming diabetic. So in order to prevent diabetes, one should take care of his diet. When reducing calories, do not cut out basic foods. Plan a low-calorie balanced diet. For those already diabetic, below is a list of food items that one should include or avoid in his diet.



Breads, cereals

Include: Whole wheat bread, chana flour roti, wheat flour roti, idlis, cornflakes in skimmed milk, or fresh juice, boiled rice, wheat puffs, khichdi, and oats.

Avoid: Hot bread, cake, pastries, sweet rolls, parathas, purees, bhathuras, kulchas, biryani pulao.

Vegetables

Include: Steamed vegetables, raw, fresh and green vegetables.

Avoid: Rich oily curries, fried vegetables, kofta currie with khoya or dried fruits.

Fats

Include: Butter, cream (1-2 table spoons occasionally)

Avoid: Pudding, icecreams, cookies, sweets like burfi, rus malai, rubri and other milk, khoya and sugar preparations, canned fruits, cream biscuits.

Meat, fish, cheese, eggs, chicken

Include: Lean meat, chicken, shell fish, fresh fish, or grilled egg (occasionally), fresh cottage cheese.

Avoid: Non-vegetarian curries rich in fat, fried meat or chicken or fish, butter gravies, roghan josh, keema, korma.

Soup

Include: Clear broth, vegetable soups made of fatless milk and vegetables.

Avoid: Creamed and thickened soups

Potato, fat substitute

Include: None

Avoid: All

Miscellaneous

Include: Condiments, salt, spices, herbs, flavorings, tea, coffee, etc., with very little sugar or artificial sweetener.

Avoid: All alcoholic beverages, oil achars, sauces, ketchups.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

Copyright ? Nick Mutt, All Rights Reserved. If you want to use this article on your website or in your ezine, make all the urls (links) active.