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NO SUGAR, PLEASE
With World Diabetes Day on the horizon, here’s a quick look at how one could control their sugar intake and focus on eating healthy
World Diabetes Day falls on November 14, however, the entire month is considered as Diabetes Awareness Month. The theme this year is – family and diabetes and experts suggest simple ways to keep diabetes in check.
Dr Rajesh Jaria, consultant, internal medicine at Hinduja Hospital, Khar, says, “We’re aware of good and bad carbs. Bad (empty) carbs are nutrientpoor, use vitamins and minerals to get metabolised and don’t contribute to the vitamin or mineral pool of the body. What could happen if one were on a ‘bad carbs only’ diet? The body’s nutrient stores would be used up metabolising sugars, and since no fresh vitamins or minerals are infused, the stores would be depleted. Now, utilising sugar would become a stretch and the body would be energy hungry, setting up the positive feedback cycle of eating sugar and yet craving for more. The plus side to this is that reducing carbs contributes to further reducing its intake.”
Ananya Banerjee, chef and owner, LAB studio finds ways to spice up “your boring daily intakes”. She says, “You can try green leafy vegetables such as spinach and kale as they are low in digestible carbs, which help to raise your blood sugar levels and are packed with all the necessary nutrients.”
Choosing low-carb vegetables such as mushrooms, eggplant, Brussels sprouts, and low-carb squashes like zucchini helps to maintain blood glucose levels. At the same time, having an exchange meal planned every week, so that you can choose from different food groups such as starch, fruits, milk, fat, vegetables and meat, has also proven effective. Dr Mahesh Chavan, consultant, endocrinologist, Apollo Hospitals, says, “It is important to plan meals for children with diabetes. Everything your child eats can affect their blood sugar. One should get 10-20% calories from protein, 25-30% from healthy fats and 50-60% from carbohydrates.”
Dr K Usha Rani, senior consultant – internal medicine, diabetology, Aster Prime Hospital, suggests that eating wisely is the “secret to keeping sugar levels in check”.
The idea is to choose the right food and the right proportion. She says, “Pick whole grains such as barley and brown rice, whole wheat instead of white rice or maida. Eat fruits with their peel and avoid sugar, jaggery or
By Pranoti Pawar , AVP, Wellthy Therapeutics
honey.”
Dr Jugal Gada, endocrinologist, Bhatia Hospital, Mumbai, says, “No specific food will improve your sugar levels. But following a healthy meal plan will help you manage diabetes. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the recommended range.” on a low flame for 7 to 10 minutes until the makhane turn crunchy. Turn off the flame and add ½ tsp chilli powder, ¼ tsp pepper powder, ¼ tsp cumin powder, ½ tsp chaat masala and ¼ tsp salt. Mix well making sure the spices are well-coated and serve.
The mark its golden jubilee year, Spring Dale Institutions organised a grand Annual Day event at KD Singh Babu Stadium recently. Students of all three branches participated.
Institution’s director Reeta Khanna welcomed the chief guests Deputy Director Sports Raj Narayan Singh and Regional Sports Officer Jitendra Yadav. The all-religion prayer based on ‘Karma Hi Sarvopari’ was displayed dance ‘vandana’. The importance of sports and physical fitness was depicted through the races, synchronized drills and pyramid which was full of energy and vibrance. The highlight of the pyramid was a tribute to Mahatma Gandhi and his thoughts. Various folk dances of India were also presented.
The event concluded with a presentation of school’s journey with the event ‘Ye Karvaan Yun hi chalta rahega’. Its director Sangita Midha proposed the vote of thanks.