By Naini Setalvad
You can retard, reverse and prevent diabetes with the right diet, says Naini Setalvad
An increase in blood sugar levels is one of the easiest things to reverse with diet. Whether at home or outside, our presentday diet is extremely low on vegetables, and high on grains, proteins and bad quality fat. The diet lacks in essential nutrients, making us overeat and causing a sharp rise in blood sugar levels. Our unlimited access to sugar combined with our inherent desire for sweet foods makes us consume much more than we need of this dangerous substance. So learn to eat smart, move your body and keep your weight in check, in order to steer clear of diabetes. Oftentimes, you can be pre-diabetic and not know it. Here’s how to eat smart.
Eat more vegetables
Make vegetable dishes from vegetables, not from other substances. Today, we are besieged by paneer ki sabzi, gatte ki sabzi, mung ki sabzi, mangodi, matter ki sabzi, and alu ki sabzi. Ensure either half your plate or more than half your plate is filled with vegetables like French beans, ladies finger, brinjal, onion, tomato, cucumber, cabbage, bottle gourd, bitter gourd, the entire gourd family, or leafy greens like spinach and coriander. These vegetables are filling, low in calories and very low in carbohydrates, thereby preventing sugar from spiking up.
Sprinkle on nuts and seeds
Nuts and seeds are packed with healthy fats and protein, which aid in slowing digestion and better blood glucose control. Add a handful of nuts like pistachios,
Jav (barley) Roti
100 gm jav atta (barley)
100 ml water
1/2 chilli paste
1/2 cup chopped coriander
Salt to taste
o Take water in a vessel. Put it on a medium flame
o As it starts boiling add jav atta, chilli paste and coriander, and leave it for 2 to 3 minutes.
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