Don't be turned off by the fact that I am recommending a diabetic diet for all, because practically a preventive diabetes diet is what we all need given that we live in an ever growing stressful environment. Preventive therapy takes a lot of effort and because you really don't see the disease or disorder lurking around you don't even feel the effect it has on your body. Preventive therapy as in case of diabetes is your best bet than a curative one and you'd want to take my word for it.
Prevent Insulin Resistance - Most of the diabetic cases now days arise due to lifestyle hazards and not genetically as is the myth that diabetes is an inherent disorder from generation to generation. The reason for such lifestyle oriented diabetic cases that enter the type II or Non Insulin Dependent Diabetes Mellitus vicious cycle is because their cell membrane are laden with adipose tissue (fat) not permitting insulin receptors to bond with the insulin flowing through the blood stream of the localized organ. If more cells of vital organs or long limbs are fat laden insulin resistance of the body progresses into a full fledged diabetes mellitus. So how do we save ourselves from entering into this grave mouth of diabetes? Keep your total fat intake in the form of oil, animal fat up to 3 tsp a day i.e. 500 gm per month. Do not go into binging on empty caloric foods like sugar, alcohol, sweetened aerated drinks, sweetened anything. White sugar anyways is ageing accelerator so I would rather go sugar free and low fat. But just having appropriate diet won't qualify to burn the already stored fat, a moderate intensity exercise regime consisting of equal cardio to resistance training of 35 minutes each on alternate days a week is a must do.
Prevent Oxidative Stress - Well it goes without saying that the immediate reason that worsens diabetes mellitus or its anvil in our body is the ever increasing pollution of toxins due to stress, substance abuse, chemical environment, physical pollution like dust, unhygeinic conditions etc. These factors lead to accumulative oxidation due to free radicals causing more stress which is a chain reaction as explained in earlier post. Each one of us even kids are subjected to this oxidation in the body leading to multiple lifestyle disorders like diabetes, ageing, heart disease, neurological problems, liver disorder etc. Douse your system in fresh fruits everyday that is my pill to health and I keep repeating it. The next best way to prevent free radicals from causing damage to your tissues is via omega 3 and omega 6 fatty acids. Omega 3 and 6 fatty acids or better described as n3 and n6 are the modern world elixir to longevity present in tiny amounts yet very effective. Salmon, walnuts, pistachios, soyabean, trout, tuna, mackrel, rice bran oil, safflower oil, olive oil, fresh olives, any dry nut are great sources of n 3 and n 6 however the ratio of n3:n6 should be calculated by your registered dietitian while planning your diet routine.
Regularity of meals - This one fact is taken for a royal ride in today's scenario. If you are too busy to eat your food or snack in given time intervals do not pester people with your health issues and how you plan to start it next monday or the first day of next month or whenever. You need to make a simple choice, what is important to you pleasing yourself with the "I'm so busy" line or pleasing yourself with "my health is first, rest can wait" attitude. Regular meals gives insulin secretion a flow and regulates the body's metabolism to perform optimally not stting it off the track to go into a sudden jerk every now and then. When your body functions in rhythmic manner fat, protein and carbohydrate metabolism work in sync with each other and the opposite is also true which leads to the body always storing fat to save itself from the starvation you impose on it everyday and then a gush of fatty food immediately afterward. Regular meals regulates insulin thereby regulates carbohydrate metabolism giving sufficient energy to the body hence regulating fat and protein metabolism. Erratic habits of eating can land you into insulin resistance. Eating every 3 hours between breakfast to dinner is a non compromise. The hour gap between your dinner to next day's breakfast should not exceed 10 hours no matter what.
Get this in line you won't see the face of diabetes ever let only any lifestyle disorder. If you think you can't follow these basic principals without compromising on the palate well do I have some surprise for you ? But for that you'll have to wait for the upcoming recipe posts. Till then...
Wish you wellness.
Prevent Oxidative Stress - Well it goes without saying that the immediate reason that worsens diabetes mellitus or its anvil in our body is the ever increasing pollution of toxins due to stress, substance abuse, chemical environment, physical pollution like dust, unhygeinic conditions etc. These factors lead to accumulative oxidation due to free radicals causing more stress which is a chain reaction as explained in earlier post. Each one of us even kids are subjected to this oxidation in the body leading to multiple lifestyle disorders like diabetes, ageing, heart disease, neurological problems, liver disorder etc. Douse your system in fresh fruits everyday that is my pill to health and I keep repeating it. The next best way to prevent free radicals from causing damage to your tissues is via omega 3 and omega 6 fatty acids. Omega 3 and 6 fatty acids or better described as n3 and n6 are the modern world elixir to longevity present in tiny amounts yet very effective. Salmon, walnuts, pistachios, soyabean, trout, tuna, mackrel, rice bran oil, safflower oil, olive oil, fresh olives, any dry nut are great sources of n 3 and n 6 however the ratio of n3:n6 should be calculated by your registered dietitian while planning your diet routine.
Regularity of meals - This one fact is taken for a royal ride in today's scenario. If you are too busy to eat your food or snack in given time intervals do not pester people with your health issues and how you plan to start it next monday or the first day of next month or whenever. You need to make a simple choice, what is important to you pleasing yourself with the "I'm so busy" line or pleasing yourself with "my health is first, rest can wait" attitude. Regular meals gives insulin secretion a flow and regulates the body's metabolism to perform optimally not stting it off the track to go into a sudden jerk every now and then. When your body functions in rhythmic manner fat, protein and carbohydrate metabolism work in sync with each other and the opposite is also true which leads to the body always storing fat to save itself from the starvation you impose on it everyday and then a gush of fatty food immediately afterward. Regular meals regulates insulin thereby regulates carbohydrate metabolism giving sufficient energy to the body hence regulating fat and protein metabolism. Erratic habits of eating can land you into insulin resistance. Eating every 3 hours between breakfast to dinner is a non compromise. The hour gap between your dinner to next day's breakfast should not exceed 10 hours no matter what.
Get this in line you won't see the face of diabetes ever let only any lifestyle disorder. If you think you can't follow these basic principals without compromising on the palate well do I have some surprise for you ? But for that you'll have to wait for the upcoming recipe posts. Till then...
Wish you wellness.
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