pandaondiet.com

Category: Diabetes

  • Can a Diabetic Drink Milk?

    Milk has been one of the essential parts of the human diet since the oldest times. It provides a wide variety of vitamins and minerals needed for the average growth and maintenance of the human body. 

    A person with diabetes must have a balanced diet to maintain normal sugar levels and avoid other chronic illnesses. Milk is a nutritious and healthy part of a balanced diet.

    Thus, a person diagnosed with diabetes must have at least one serving of milk daily. It provides much-needed calcium and Vitamin D along with seven other significant nutrients and boosts your immune system to fight against infections and other harmful agents.

    In this article, you will learn about the importance of milk with diabetes and clear all your myths regarding are you can have milk with diabetes or not.

    Pros and Cons of Drinking Milk for Diabetics

    Source of Calcium

    Milk is an excellent source of calcium. Calcium is necessary for the formation and development of bones and teeth. It also plays an essential role in blood clotting. 

    Calcium helps in the proper functioning of the heart and nerve muscles. Calcium is even more critical for a person with diabetes because it is needed in insulin-mediated intracellular processes in insulin-sensitive tissues such as adipose tissue and skeletal muscles. 

    After several clinical trials, moderate amounts of milk are recommended for people with diabetes to keep calcium levels expected in the body.

    Milk Reduces the Risk of Obesity.

    People who have type 1 and type 2 diabetes are at risk of coronary heart disease because of elevated triglycerides and HDL levels. Insulin does not work correctly in obese people, and their sugar levels are always disturbed. 

    It is recommended for people with diabetes to keep a healthy weight within normal BMI ranges(ie:18.4-24.9 Kg/m^2). Skimmed milk with low saturated fat reduces the risk of Obesity in people with diabetes and helps them keep a healthy body weight. 

    Furthermore, skimmed milk after exercise helps build muscle mass which is very beneficial for people with diabetes.

    Milk Help in Preventing Heartburn

    About 60-70% of people with diabetes suffer from various GI problems. Heartburn is one major complaint in diabetic persons.

    Milk is a natural remedy to prevent heartburn for ages. It is essential to take fat-free milk if you have GERD issues in diabetes because full-fat milk can worsen your heartburn sensation and is not suitable for your blood sugar levels.

    Milk Helps in Fighting Other Diseases:

    Milk contains vitamin D, potassium, calcium, zinc, phosphorus, and several other vital nutrients that strengthen a person’s immune system to fight against infections, prevent viral diseases, and keep a person healthy and fit.

    A diabetic person is much more vulnerable to infectious diseases because of weakened immunity, and thus milk must be included in a diabetic person’s diet. 

    Adding turmeric to milk proves to be very beneficial in fighting infections; Turmeric contains curcumin, a natural antioxidant that fights against free radicals. 

    Since people with diabetes have elevated levels of free radicals, turmeric milk is best for them.

    Milk Contains Sugar

    Milk contains Lactose which is sugar itself. When a person has diabetes, they have to check their carbohydrate intake. 

    If milk is excessively consumed without counting the caloric intake, it can worsen your diabetes. A person with diabetes should not drink more than 2 cups of fat-free milk daily. One cup of Low-fat milk contains about 100 calories and almost 12 grams of carbohydrates.

    Types of Milk Suitable for Diabetics

    Almond Milk

    A diabetic person with fluctuating blood glucose levels should prefer almond milk over all other kinds. 

    Almond milk provides a wide variety of macro and micronutrients needed for a healthy body. 

    Furthermore, it is low in saturated fats and contains PUFAs and MUFAs, which are considered good fats. It is a good source of Vitamin E too. 

    Daily almond milk reduces the risk of cardiovascular diseases in people with diabetes by around 40 %.

    Soy Milk 

    Recent studies have proven that consuming soy milk reduces the risk of diabetes in ordinary people. When a diabetic person consumes soy milk, serum triglyceride levels are proven to be lowered. 

    Its regular consumption also reduces blood glucose levels and serum LDL levels. 

    Soy milk has been awarded the status of functional food as it contains a bioactive compound called Isoflavones, reducing the risk of developing CHDs if consumed regularly. 

    Soy milk is one of the best options for diabetic persons as it keeps blood glucose levels in check and fulfills energy and protein needs.

    Low fat Cow Milk

    Low-fat cow milk is a good option for a diabetic person after soy and almond milk. It provides all essential nutrients to the body and is considered a whole meal. 

    Cow milk must be included in a diabetic person’s diet so that he may not suffer from bone health issues in later life.

    FAQs:

    Can people with diabetes drink milk for breakfast?

    A diabetic person must include low-fat milk in their diet as it provides protein to keep the person active and control blood glucose levels.

    Can people with diabetes drink milk before bedtime?

    Before bedtime is not an ideal time to drink milk for a diabetic person and everyday people; at night, the blood glucose levels of diabetics are already at their peak, and consuming milk at that time may create serious complications. The best time to drink milk for a person with diabetes is early morning after a light morning walk because, at that time of the day, a person’s blood sugar level is at its lowest, and the body absorbs all the nutrients taken very efficiently.

    Is drinking milk good for Type II diabetes?

    Milk has proven benefits for Type II diabetes patients as it regulates post-prandial blood sugar concentration and improves insulin activity.

    Can people with diabetes drink tea with milk?

    Milk in tea is of no use for diabetic and non-diabetic persons—milk losses its efficacy when added to tea. The tea is suitable for diabetic persons as it reduces serum LDL levels in diabetic patients, but a person with diabetes can take it without milk and sugar.

    Conclusion

    A diabetic person can have milk, but moderation is the key. Excessive milk consumption is unsuitable for people with diabetes as it can disturb their blood glucose levels. A diabetic person should have at least 1 cup of low-fat milk daily to maintain calcium levels and avoid the risk of other chronic diseases.

    Related Articles:

  • Can People With Diabetes Eat Apples?

    Fruits like apples and grapes are better for diabetic individuals than watermelons and mangoes. Apples are full of antioxidants, fiber, and vitamin C, which are suitable for your health.

    A medium-sized apple can satisfy up to 14% of a body’s vitamin C requirements.

    Numerous advantages of soluble fiber include favorable effects on gut microorganisms.

    Diabetes is known to cause high glucose levels.

    Some lifestyle changes help to prevent diabetes, but medication alone cannot treat it. 

    Everyone should include fresh fruits in their meals, high physical activity, lower the frequency of their fast food intake, and so on.

    Apple is thus the most outstanding choice.

    The Nutritional Profile of Apples

    Apple comes in various sizes, but nutritionists recommend medium size apples. A medium size apple contains about :

    The Nutritional Profile of Apples

    Apple For Weight Loss

    Apple helps to lose weight. Let s remember that fiber constitutes 20%of the total carbs provided by apples. Fiber can do wonders for patients.

    Why should you eat apples?

    Apple contains sugar in the form of fructose; it has a low glycemic index. It also

    • Lower chances of cancer
    • Lowers the cholesterol level
    • It helps to lose weight
    • Calcium and minerals strengthen the bones
    • Vitamin c strengthens the immune system and fights against infection.
    • Fibers help feed the gut bacteria and cause weight loss, a plus point for obese patients.
    • Soluble fiber lowers the level of Bad cholesterol, which is LDL.

    Why should you not eat apples?

    If you have fructose intolerance, you should avoid eating it because it can cause abdominal pain and Gas.

    Can apples raise glucose levels?

    Apple contains fructose, which doesn’t affect glucose levels. It also contains polyphenols that do not raise blood sugar levels. Polyphenol slows down the absorption of sugar into the bloodstream, which prevents the rapid rise in blood glucose levels.

    Apple Improves Insulin Resistance:

    In Type-I Diabetes

    The body does not produce enough insulin.

    In Type-II Diabetes

    The body cannot utilize excess insulin, and insulin resistance occurs. Polyphenols help to treat this resistance. It helps the body to utilize insulin effectively.

    How many apples does a diabetic patient eat per day?

    It is suggested to eat one medium-sized potato.

    A person with diabetes consumes also consumes the peel of an apple.

    The skin has more fiber. Thus the more fiber there is, the more glucose will be in balance.

    However, apple juice has less fiber since fiber is lost during juicing.

    The patient can eat dessert by spreading peanut butter on an apple if they are craving it. Because milk has a low GI, an apple milkshake is also ideal.

    Best Apple for Diabetes

    Green apple contains more fiber and less sugar as compared to red apple. By eating green apples, levels of sugar will not rise quickly.

    What do the researchers say?

    In this research, 98 patients participated; the subjects’ diet consumed no apple, while the apple was included in the control group’s diet.

    Result

    There was a decrease in the fasting blood glucose level of the control group. The cholesterol and LDL levels were also lower in the control group than in the subject group.

    Diabetic friendly recipes

    Recipe no: 1

    Apple, cabbage salad

    Ingredients

    • Medium-sized apple
    • Cabbage half cup
    • One small carrot
    • black pepper
    • Olive oil
    • Beetroot

    Directions

    Recipe no: 2

    Apple fritters

    Choose cabbage, carrot, and apple and adds them to a bowl. Then use transparent gloves so that your hands don’t get stained by the color of beetroot; chop into bite-size pieces and add into the bowel as well.

    Sprinkle black pepper and salt according to your taste. And then enjoy this delicious salad without worrying about glucose levels because it will not cause harm.

    • 1-1/2 cups all-purpose flour
    • 1/4 cup sugar
    • Two teaspoons of baking powder
    • 1-1/2 teaspoons ground cinnamon
    • 1/2 teaspoon salt
    • 2/3 cup 2% milk
    • Two large eggs, room temperature
    • One tablespoon of lemon juice
    • 1-1/2 teaspoons vanilla extract, divided
    • Two medium Honeycrisp apples, peeled and chopped
    • Cooking spray
    • 1/4 cup butter
    • 1 cup confectioners’ sugar
    • One tablespoon of 2% milk

    Procedure 

    The air fryer to 410 degrees.

    Combine the flour, sugar, baking soda, cinnamon, and salt in a big bowl.

    When moistened, whisk in the milk, eggs, lemon juice, and one teaspoon of vanilla essence. Add apples and fold. Spray cooking oil on the air fryer basket. Drop dough by 1/4 cupfuls 2 inches apart onto parchment in batches.

    Spray some frying spray on. To get the brown color, fry for more than 2 minutes. melt the butter., Cook butter slowly for 5 minutes or until it begins to brown and foam. Remove from heat and let cool a little.

    Browned butter is combined with one tablespoon of milk, 1/2 teaspoon of vanilla extract, and confectioners’ sugar and whisked until creamy—drizzle before serving fritters.

    FAQs:

    Can diabetic patients eat iced apples?

    Ice apple is low in sugar and an excellent source of potassium. High potassium levels in the body cause glucose levels to grow low because of the absorption of insulin.

    What are the benefits of custard apples for diabetes?

    Custard apples are packed with beneficial nutrients and ingredients. Magnesium, fiber, vitamin C, and flavonoids are among their constituents. However, many people are concerned about their health when eating Cetaphil or custard apples. It provides multiple benefits:

    • Aids in digestion
    • Treats cancer
    • It has anti-aging properties
    • Ideal for women with PCOS
    • It treats rheumatoid arthritis
    • It also cures constipation

    Are red apples high in carbs?

    A 4-ounce apple contains only 15g of carbs. Apples have a more extensive glucose content than other fruits. However, they have a low glycemic index and 4 grams of fiber. Apples are the ideal healthy mid-afternoon snack since their fiber not only fills you up but also delays the absorption of carbohydrates, reducing the rapid increases.

    What type of apple is best for type 2 diabetes?

    Tart green( granny smith) apple is the best choice. It has low sugar and is compatible with type 2 diabetes.

    What are the risks of overeating apples?

    Apple contains soluble fiber that causes the digestion and absorption of carbohydrates. Apple is acidic, and its overeating causes tooth decay.

    Related Articles:

  • Can a Diabetic Eat Potatoes – Myths Disclosed

    Are you craving potatoes and worried at the same time that it would raise your glucose level? Who doesn’t like potatoes? People love to eat potatoes in almost every form, whether baked, boiled, or mashed. You can eat potatoes. Yes, you have read it right, just by balancing your carbs intake. Eating potatoes with vegetables and low-fat foods can do wonders.

    Although potatoes are starchy and have high carbohydrate content, you can still eat them by balancing the total amount of carbohydrates you take from all foods in a day.

    Fiber and Carbs Content of Potato:     

    Size of potato=5 oz

    Carbs in g=26

    The fiber in g =2

    The best type of potatoes that does not  raise blood glucose levels:

    Sweet Potatoes

    These are the best type of potatoes for patients. They have a low GI load.

    What is GI?

    How quickly a 50 g of food raises the body’s glucose level is called GI. Low GI foods are remarkable for diabetic patients.

    White Potatoes

    White potatoes are also low in GI. Mixing white potatoes with low-fat mayonnaise or high-fiber broccoli is the right way to eat patients.

    Potatoes that Raise Blood Glucose Levels:

    Russet Potatoes

    It is the only type of potato a diabetic patient should avoid because it has a high GI and raises blood glucose levels quickly.

    Factors to keep in mind:

    The glycemic response of the body towards potatoes depends upon three major factors.

    1. Type of potato or origin

    Keeping the skin of potatoes provides 50 percent of additional phenolic compounds and more fiber. Antioxidant properties in these compounds have surprisingly positive impacts on human beings.

    1.  Whether potatoes are being eaten with fat or protein

     Well, the best form of potato is boiled or steamed. They have high protein content and very minute amounts of salt and fat food in this form.

     If a person with diabetes eats fried potato with excess fat, it will increase glucose, which is a NO.

    1. How are potatoes processed?

    Boiled or baked foods are far way better than mashed or fried potatoes. Before cooking a potato, its GI is low. After cooking it, GI is high. After cooling, its GI becomes low again, which a person can eat without worrying.

    Best Way to Cook Potatoes for Diabetics

    Potatoes are less digestible and have low GI after cooling. Eating potatoes, boiling, steaming, and baking without adding other fat-containing ingredients is the best choice.

    Ways to lower GI

    • Keeping skin on
    • It sprinkles some acidic food over potatoes, such as lime.
    • We are adding some healthy fat such as olive oil.

    Bodybuilders (diabetic) can rely on potatoes.

    People at this age love to maintain a healthy weight, and they do exercise. Weight lifters and bodybuilders carry heavy weights, so for this purpose, they need energy. Potatoes can provide glucose the body uses, and extra gets stored in muscle for later use.

    Cook your potato chips

    Potato chips are irresistible, and their crispiness attracts everyone.No said that chips are a healthy choice, but you can make your own according to your health. You can skip the salt if you have diabetes. You can bake or air fries them according to your choice, and you can add herbs and spices according to your choice. Just by eating everything in moderation, you can enjoy almost every food.

    Diabetic-Friendly Potato Recipes:

    Recipe No:1

    Soft and creamy mashed potatoes

    Peel the skin from three medium potatoes after washing them and cut them into cubes.

    Cubed potatoes should be added to a pan with 4 cups of water after it begins to boil. After 15 minutes, remove the potatoes from the pan and place them in a bowl.

    With a fork, mash them, then add three teaspoons of mayonnaise and black pepper. Finally, add the juice of half a lemon.

    Add some garlic powder to it, then eat it.

    Recipe No:2

    Chickpea potato salad

    Chickpea lentils are the best choice for diabetic patients. Let’s have a look at this healthy recipe.

    Take seven small potatoes, wash them and remove rotten parts if you have any. And after slicing them in half, bake them in the oven for 25 minutes instead of boiling them. Once they are baked, add the following:

    • Mustard (2tsb)
    • Boiled chickpeas in one cup
    • One medium chopped onion
    • One chopped cucumber
    • oregano and salt (according to taste)

    Mix all of them and enjoy. This recipe is easy to make yet very delicious. Give it a try. I’m sure you will love it.

    FAQs:

    Do potatoes raise the blood glucose level

    Like watermelon, potatoes also raise blood glucose levels.

    Your body converts them into simple sugars when you ingest them, which enter your bloodstream. This is what is frequently referred to as a blood sugar surge.

    The hormone insulin is released into your circulation to get the sugars into your cells, which may be used as fuel. This procedure is less successful in people with diabetes. Sugar stays in circulation longer rather than leaving the blood and entering your cells, maintaining greater blood sugar levels.

    Therefore, eating many high-carb foods or consuming excessive portions can harm those with diabetes. Uncontrolled diabetes raises the risk of heart failure, stroke, renal disease, nerve damage, amputation, and blindness.

    How many potatoes can a diabetic patient eat per day?

    If the patient’s goal is to consume 30 g of carbs daily, they can eat one medium potato daily.

    Studies showed that people who consumed extra three servings of potatoes per week had an increased risk of type 2 diabetes. There was an increased risk of  18.7 percent of type 2 diabetes for those who consumed three servings of potato chips per week.

    Can people with diabetes eat potato chips?

    Yes, unless they are not deep fried and are not seasoned with extra salt and fat-containing condiments. You can make your potato chips without adding salt.

    Potatoes do not solely contain starch. Let’s remember the zinc, potassium, vitamin C, vitamin B, protein, and fiber in potatoes. They have no saturated fat.

    Related Articles:

  • Can Diabetics Eat Watermelon?

    Watermelon and Diabetes are Shockingly Compatible

    During summer, everyone’s favorite fruit is watermelon. Everyone has watermelon, and here you are, googling if you can eat watermelon or not. The answer is yes, and you can eat it. You need proper guidance on how to eat, when, and What to add.

    Just go through this article to know the answers to all your queries.

    How can a person with diabetes eat watermelon; when it raises blood glucose? 

    Like other fruits, watermelon contains carbohydrates. Carbohydrates then get digested and converted into sugar. The more carbohydrate you consume, the more rise in glucose will occur; in other words.

    Carbohydrate consumption is directly proportional to sugar level.

    So, a patient should keep an eye on his carbs intake.

    Fruits have a high GI.

    Scores are assigned to every food that ranges from 0-100.

    High GI foods = score above 70

    Medium GI foods = 56-69

    Low GI foods = 1-55 

    Watermelon has a high GI and won a 72 score, so it raises blood glucose levels quickly.

    Ripe apples, mangoes, pineapples, and watermelon have a high GI. Here you will ask a question yourself.

    Do You Know, What is GI?

    This article is dedicated to helping you.

    GI means how quickly a food raises the body’s glucose level.

    The rise in glucose levels depends on portion sizes.

    Serving size for the patient (Diabetics)

    One serving size for a diabetic patient is one cup per day, which contains:

    • Calcium = 46g
    • Sugar = 9g
    • Fiber = 0.6g
    • Carbs = 12g 

    How is the serving mentioned above size suitable for everyone?

    A patient should check glucose level; after two hours of eating watermelon, it should not exceed 180mg/dl.

    If the glucose level rises to 50 points after eating it, the person should decrease the portion size to half a cup.

    Keep in mind

    No doubt that watermelon contains natural sugar. Sugar is not solely responsible for raising your blood glucose level. Keep a proper check on the intake of carbohydrates.

    Nutrients in Watermelon

    Watermelon is much more than just sugar and carbs. It contains beneficial nutrients and vitamins. Let’s have a look:

    • Vitamin – C
    • Vitamin  – A
    • Lycopene
    • Potassium
    • Calcium
    • Zinc
    • Copper
    • Manganese
    • Choline 

    Vitamin – A

    • Good for eyesight
    • It helps in hair growth

    Vitamin – C

    •  Improves heart health
    • Prevent cancer
    • Growth and development of body tissue
    • Maintenance of the body’s tissue 

    A study showed that a Vit-C supplement could help lower post-meal blood glucose levels. It also lessens the complication of diabetes.

    Manganese

    • It helps in the formation of connective tissue
    • Plays a role in blood clotting
    • Sex hormones 

    Lycopene

    It is an antioxidant. The pigment gives food its color, and lycopene can lower the risk of cardiovascular disease.

    About 68 percent of diabetic patients die due to CHD. And 16 percent die due to stroke. So the goal is to prevent CHD, increasing the survival rate among diabetic patients.

    Benefits of Watermelon

    Watermelon can help to fight dehydration. It also acts as a detoxifier. It has a large amount of fiber. 

    Arginine is responsible for boosting the fat-burning process. Watermelon has lycopene that increases arginine levels. So you can get lean muscles with only one cup of watermelon daily.

    Does excess intake of fruit cause type 2 diabetes?

    Eating any food more excellent than the body needs causes problems. Eating watermelon in excess turns the skin an orange color. Eating watermelon as a part of a healthful diet does not cause diabetes.

    Watermelon juice has more sugar than fresh watermelon. Some exciting information is that fresh fruits have more sugar than unripened fruits. Diabetic patients can have juice in 1 cup of per day. 

    Diabetic-Friendly Watermelon Recipes:

    Detox Watermelon Juice

    Ingredient

    • Chia seeds
    • Frozen strawberries
    • Honey
    • Frozen watermelon
    • Lime juice

    Soak one tsp of chia seeds in half a cup of water.

    As 60 grams of watermelon, 3o grams of frozen blueberries, and three drops of lime juice are in a blender, blend everything, pour into a glass, and squeeze half a lemon in it .now you are done; it is so easy to make.

    Low-carb Watermelon Smoothie

    Ingredients

    • Ice
    • Mint
    • Low-fat milk
    • Watermelon

    Add half a cup of watermelon, three leaves of mint, and 250 ml of water into a blender. Blend everything until you get a smooth paste, then add a few ice cubes to the blender. Blend once again, and the smoothie is ready.

    Watermelon salad

    Ingredients

    • Basil
    • Blueberries
    • Fresh lime
    • Mint
    • Cucumber
    • Watermelon mini and seedless
    • Olive oil
    • Feta cheese

    Cut a small cucumber and 50 g of watermelon into small cubes, and add them to a bowl. Add half a cup of blueberries into a bowl. Cut three leaves of mint and sprinkle on them. Squeeze the juice of the half lemon on the salad, add three drops of olive oil, and finally, add3 oz of feta cheese, and you are ready to eat.

    FAQs

    How do I know about the calories in watermelon?

    Watermelon consists of  92% water. The primary macronutrient found in it is carbohydrates.

    There are only 0.6 grams of protein in 100 grams of watermelon, a low protein concentration.

    Additionally, because it contains a variety of lipids, it has little saturated fat, no trans fat, and no cholesterol. So it is clear that watermelon does not cause any weight gain.

    Watermelon contains only 30 calories per 100 grams.

    Watermelon seeds include

    •  Protein (8%)
    • Lipids (17%)
    • Fiber (40%)

    Citrulline, a non-essential amino acid in the fruit’s flesh, and the rind are particularly abundant in this fruit. 

    Don’t consume watermelon with these fruits. 

    Apple, apricot, peach, strawberry, and pomegranate, if taken with watermelon, can cause stomach pain and aches, resulting in digestive problems.

    Don’t eat watermelon at night.

    At night people don’t engage in any activity due to the acidic property of watermelon. It can cause digestive problems. So the best time to eat watermelon is during a hot summer day.  

    Can pre-diabetic patients eat watermelon?

    Patients can eat every fruit; the difference is only sugar; some fruits have high or low sugar. That is what you have to keep an eye on.

    100 g of watermelon contains only 9 g of carbs. By just keeping an eye on carbs intake, patients can enjoy pre-watermelon.   

    Final Words:

    People who consume 20 different foods daily are less susceptible to getting any chronic disease. Diabetic Patients should keep this golden line in their minds and eat watermelon in a balanced way.

    Related Articles:

  • Can Diabetics Eat Mangoes?

    Just like a cup of coffee entices people to work harder, sweet fleshy mango does the same task for most people.

    a Few days back, the jury stood out on mangoes, whether diabetic patients can eat them or not. The decision was in your favor. You can eat it.

    When we think about the fruits of summer, only the yellow-looking king of fruits comes to mind. Nobody can resist this juicy, delicious-looking fruit. 

    Some people think that fruits contain natural sugars and that raw fruits will not harm them because they are not taking any extra sugar from processed foods, drinks, and colas. They are wrong fruits contain natural sugars; they can also raise sugar levels if you consume them in larger quantities.

     On the other hand, some patients believe that mangoes can raise blood sugar levels even if they eat them in moderation. You must have heard that moderation is vital.

    Carbs and Fat Content of Mangoes

    100g of mango contain

    • 15g = carbs
    • 13.7g = sugar

    Other Vitamins and Minerals that are Hidden in Mangoes

    The king of fruits, mango contains a lot of

    •  Fibre.
    •  B-complex vitamins, except for Vit-B12
    • It also contains vitamin A, vitamin C, calcium, potassium, and folate and is almost low in fat which is a plus point for patients trying to lose weight. If they are dieting, they can still eat mangoes.
    • Vit-a nd vit_c, which are antioxidants. The presence of Amylase can improve digestion processes.
    •  Minerals help to keep skin healthy
    • .cancer risks can be lowered by polyphenols.

    GI Score of Mangoes

    GI means how quickly a particular food raises blood glucose levels. Low GI scores range from 1 -55, the medium score range is 56-69, and foods above 70 are considered high GI foods.

    Mangoes fall in the category of low  GI, scoring 51, which is not a problem for diabetic patients.

    Calories in Mangoes

    No of calories in 100g of mangoes are

    • 65 Kcal

    Although calories are high, the fat content is almost zero in the same serving size as a mango.

    • Fiber = 1.6g
    • Protein = 36.4mg

    Serving Size for People with Type-2 Diabetes

    Does the question arise about the serving size for type-2 patients whose sugar levels are already high?

    Nutritionists recommend eating two slices every 4th day. Or a half cup every 4th day. By eating this serving size, check the effect on the rise of sugar levels; if there is no change, you can eat one slice daily.

    Raw Mangoes for Diabetic Patients

    From a nutritionist’s point of view, raw mangoes do not cause a rise in glucose levels compared to ripe mangoes. These raw tarty-flavored mangoes are less sweet. They recommend eating the pulp of mangoes rather than fresh fruit juices, The most accurate way to select a firm mango.

    When eating mango, try not to consume any other sugar-containing food for the rest of the day.

    Best Time to Eat Mangoes

    The digestion process is slow because people are least active at night. So diabetics patients should stop eating mango after 5 pm. if you crave mango in the evening, then engage in some exercises. It is the only way to minimize the harmful effects of eating it.

    You should prefer to eat it with low-fat yogurt or as a main course in the afternoon.

    Diabetic-friendly Recipes

    Green mango chutney

    Ingredients

    •  75g of mangoes
    • 1tsb of sugar

    Cut mango into small pieces, add them into a blender, then add 1 tsp of sugar and blend until you get a semi-solid paste.

    The patient is allowed to take 15g of carbs per meal. 75g of mango contains 11 g of carbs, and 1tsb of sugar contains 4.2g of carbs.

    The patient should check glucose levels before and after eating green mango chutney using a glucometer. If levels go high, then limit the quantity.

    Mango chia seeds smoothie

    Chia seeds create a gel-like structure in the digestive tract, which gives the feeling of fullness. Mangoes and chia seeds are a perfect match.

    • Half cup mango
    • Chia seeds(1tsb)
    • Coconut milk 100ml
    • Strawberries half cup

    Procedure

    In a blender, add chopped mangoes, strawberries, and coconut milk, and blend it. Then sprinkle chia seeds and mix them.

    Add 4 tsp of water to a pan and then add strawberries; after boiling for 1 minute, mash strawberries.

    Add a layer of mango and chia seeds paste in a cup, and then add the layer of mashed strawberries over it, and enjoy.

    FAQs

    Can the menstrual cycle spike up your glucose levels?

    During periods some women crave spicy things, and others crave sweet food. There are chances of rising glucose levels if one eats 100g of chocolate per day; 100 g of chocolate has 61g of carbs, which is not a safe serving size.

    So women should keep an eye on the number of carbs they take; carbs are converted into sugar which causes diabetes.

    What is a healthy snack that can fulfill all cravings?

    • Soy chips are one option.
    • Bhel is another option that contains puffed rice and vegetables.
    • Graham cracker with nut butter
    • Low-sugar avocado mouses
    • Granula with no fats
    • Greek yogurt mixed with berries

    Is mango terrible for diabetic patients?

    No, if you eat according to your nutritionist’s recommendation. If you don’t exceed your daily carbs intake, mango is beneficial because it contains potassium, calcium, and other beneficial vitamins.

    Diabetes is hereditary. Is it true?

    It is valid to some extent. There is hardly a 30% chance of getting it from family.

    Most of the time, personal practices are responsible. These practices include

    • Fast food consumption
    • Processed food consumption
    • when alcohol consumption crosses the safe limit
    • No exercise

    Final words

    Diabetes can enjoy every fruit just by limiting the portion sizes and keeping an eye on carbs intake. People only face problems when they don’t eat things within the safe limit.

    Related Articles:

  • Can Diabetics Eat Rice?

    Rice is a staple food; if you have diabetes, how can you stop eating your favorite grain? Only by limiting the number of additives, carbohydrates, and sugar levels can you eat rice. 

    Some people prefer brown rice over white rice, and they believe that white rice is refined and will raise their sugar levels; However, brown rice has more fiber, nutrients, and minerals as compared to white rice, whose husk and dust got removed, still you can consume white rice if you balance your rice intake with low- fruits, vegetables.

    Does a question arise about how you can balance your diet?

    The answer is to use my plate method.

    My Plate Method

    This method is used as a guiding tool for overweight, diabetic patients. You should fill up to 20 percent of your plate with starchy grains, 25 percent with protein, and 50 percent with fruits and vegetables. Half of my plate for diabetic patients contains fruits and vegetables.

    According to MyPlate, you should include fruit and vegetables on half of your plate. 

    Next, fill just less than a quarter of your plate with protein. It does not matter if it is plant-based or animal-based.

    A glass of milk is also added to it. If you don’t keep an eye on your diet, there are high chances of kidney diseases, CVD, and foot infections.

    Good Types of Rice

    • Basmati rice
    • Brown rice
    • Wild rice

    These are the diabetic-friendly types of rice that you should try. They are packed with nutritional content and contain sufficient fiber and minerals.

    The GI value of brown rice is as low as 60, making it a healthy portion. Brown rice is rich in dietary fiber, which stops the absorption of the nutrient zinc. Due to zinc, insulin absorption occurs. Early zinc intake can destabilize insulin levels and start raising blood sugar.

    The Bad Type of Rice

    Short-grain white rice has low nutritional content and minimal minerals than other starches.GI score of white grain is also higher, which is greater than 70, so as a dietician, I suggest you avoid it. 

    White rice and brown have GI scores between 56 to 69, so you should consume them in moderation.

    How to Cook Starch-Free Rice

    It would be great if people started to consume scratch-free rice, and the rise in glucose levels will be low.

    Wash thoroughly half cup of rice, and remove all dirt from it. Boil about two cups of water in a pan. Then add washed rice to the bowl. Cook for at least 15 minutes; once the thick white texture starts appearing, the rice will be ready in five minutes. This white matter is starch. With the help of a spoon, remove this starch. Once the water is dried, the rice is ready to eat.

    Serve white rice with lentils and animal oil which does not cause a spike in glucose levels.

    The Nutritional Content in Half  Cup of Rice

    White Rice Half Cup  contains

    27g total carbs

    27g net carbs

    2g protein

    0g fat

    120 calories

    Why do dieticians suggest starch-free rice?

    What does the Research say?

    In the past, many researchers conducted additional Research on Japanese patients who ate glutinous brown rice twice a day for eight or eight weeks. Some patients left the procedure because they could not eat GRB for eight weeks. After 30 minutes, post-prandial glucose levels also fee, but there was no change in glycemic control. So patients tolerated eating GRB.

    Asian countries consume 3 or 4 servings per week, and the chance of rising sugar levels is higher than in western countries.

    Another research confirmed that people consuming four servings of rice or an additional bowl of rice daily chance of rising blood sugar levels was 1.5 times higher than people consuming two servings per week. So go for a smaller portion of rice containing low carbohydrates.

    Diabetic-Friendly Rice Recipes:

    Low-Carb Cauliflower Rice

    • ¼ cup cilantro
    • ½ cup lime juice
    • Ten 0z cauliflower frozen rice
    • Three pinches salt
    • 2 tsp olive oil

    How to Cook Low-Carb Cauliflower Rice?

    Heat the pan, and sprinkle olive oil. Add cauliflower frozen rice and cook for 10 minutes by adding 1 cup of water.

    Add lime juice and chopped cilantro, and give a nice mix. You are ready to eat. This recipe can be a good option for diabetic patients.

    FAQs

    Are rice cakes a good choice for diabetic patients?

    Some rice cakes are not a good choice at all. Rice is a high glycemic index grain, even when it’s a whole grain (brown), so it can spike blood sugar levels. Moreover, some brands add sugar or corn syrup to their rice cakes. To try rice cakes as a snack, top them with peanut butter, cream cheese, or another spread containing fat and protein, and test your blood glucose two hours later. You can have rice cakes without a problem.

    Can diabetic patients eat rice Idli?

    As a dietician, I suggest patients fill half their plate with vegetables and a quarter with protein. For vegetarians, it can be lentils; for others, the protein portion consists of poultry and fish. The last quarter of the plate should consist of a small portion of rice.

    Can people with diabetes eat rice pudding?

    Rice pudding is not a healthy choice, but you can still eat it if you keep an eye on your eating pattern for the rest of your day; exceptionally nutritious food. Rice pudding fulfills almost 8% of phosphorus needs.

    It’s also important to educate yourself about proper diet, lifestyle, and exercise routine options to maintain an excellent quality of life. If you eat more significant portions, there is 100% chance of a rise in sugar levels. Just keep reminding yourself to balance, balance, and balance.

    Related Articles:

  • Can people with diabetes have Bananas?

    Can people with diabetes have Bananas?

    A banana is a fruit enriched with carbohydrates, starch, and fiber. When you have diabetes, you must restrict certain carbs and starch from your diet; when you talk about bananas, whether you can eat them or not. You can eat it because it is safe and nutritious to eat bananas despite diabetes.

    Most diabetic still believes that they can not eat bananas because they are sweet and have sugar inside them. We also agree that it has natural sugar, but you should know how many servings of banana you can have from your total fruit intake.

    In this article, we will discuss how bananas affect your blood glucose level and why you can consider them a healthy choice for your diet. 

    Bananas are a Pure Nutrition Source

    Bananas are a mixture of nutrients and full of fiber. These nutrients provide your body health benefits. And they are the source of

    • Natural Occurring Sugars
    • Potassium
    • Vitamin C
    • Vitamin B6
    • Magnesium 
    • Manganese
    • Fiber

    How Bananas Affect Your Glucose Level

    As we learned that a person with diabetes could eat bananas. And we all know blood sugar levels can be controlled by diet. When you have diabetes, you become more conscious and control your portion size to avoid rising glucose levels because it becomes essential to get rid of further complications. 

    Well, we are just talking about how bananas affect your glucose level.

    Bananas have carbohydrates, and these carbs are in the form of fiber, sugar, and starch. These all vary in each banana because each has a different size.

    According to the Food Exchange List, the serving portion of medium size bananas is given. And we know that a medium size banana is 126g, containing 30 grams of carbohydrates that give the energy of 112kcal. For diabetic patients, foods of low to medium glycemic Load (GL) are recommended; bananas are one of them that have GL 11 to 22.

    Hence, bananas raise your sugar level, and there is 15g of sugar in a medium size banana. The carbs inside the banana are simple. When you eat bananas, these simple carbs are broken down into simple sugars, and sugar levels instantly rise. You can get instant energy.  

    Bananas also have fiber which is a crucial component for proper body function. This fiber is soluble fiber, and it binds the sugar and starch and helps slow digestion—the dietary fiber less the sugar spike.   

    Factors Considered Before Eating A Banana

    You know a person with diabetes can eat bananas. We want to introduce a few factors that help you to choose the kind of banana you can eat. All we know is that bananas are of two types:

    1. The ripeness of Bananas:

    Unripe Bananas ——— Green in color

    Fully ripe Bananas ——— Yellow

    You should prefer ripe bananas over unripe ones because ripe bananas are fully developed and have good carbs and starch that can quickly bond with the fiber. This also manages your blood glucose level.

    1. Serving Size:

    Another factor is the serving size. A person with diabetes can eat a medium-sized banana because the more prominent the banana, the more carbs; therefore, try to control your portion size too.

    1. Insulin Sensitivity:

    Another essential factor is insulin sensitivity. We have recommended that if you have diabetes, you can eat medium size bananas. Now, this also depends on your glucose level. When you have insulin sensitivity at a larger scale, try to consume bananas at your own risk because sometimes this can lead to more complexity.

    Different Recipes for Eating Bananas

    A diabetic patient can also eat bananas mixed with other foods because it is the best way to slow down blood sugar levels. Now the question arises which kind of other foods? Of course, low and medium-glycemic-load foods are the best for mixing with bananas. Here we are also giving some simple recipes. You can try them for breakfast, snack, or lunch.

    Banana with Yoghourt:

    You can add bananas to the bowl of yogurt and enjoy your bowl. Bananas with yogurt also provide you with calcium and improve insulin sensitivity.

    Banana with Red Beans:

    Boiled beans are low-GL food; you can mix your banana slices with them and get a good energy source. 

    Banana and Oat Porridge:

    You can also add bananas to the oat porridge. Further, you can add chia seeds; this mixture is heavy. You will surely enjoy it.

    Bananas and PeanutButter:

    Peanut butter is an excellent source of protein. You can also eat banana slices with peanut butter, which can fix your energy for a more significant period. It will also help you to gain weight.

    FAQs: 

    Can people with diabetes eat bananas every day?

    We know we can not eat the same food daily. We should have diet preferences and choose different foods because each has its nutritional value, and all we need are nutrients. So, daily you will also not be willing to eat bananas. You can eat it on alternate days.

    Is it OK for people with diabetes to eat bananas?

    Bananas are nutritious fruit and are safe for diabetic people to eat them. But we should eat in moderation as we eat other foods with our balanced diet. And a diabetic patient can eat bananas mixed with other fruits and vegetables. They have low glycemic load values.

    How many bananas can a person with diabetes eat a day?

    A diabetic patient can eat 3-4 bananas per week. Indeed it is a healthy choice and the best source of fiber, with a low glycemic load. 

    Do bananas raise your blood sugar?

    Yes, bananas instantly raise your blood sugar. This sugar is immediately bound with the fiber, absorbed, and digested correctly; because it is a simple sugar, you can take it without worrying about insulin sensitivity.

    Final Words:

    A diabetic patient can eat bananas because they are enriched with healthy nutrients and have a reservoir of minerals, vitamins, and fiber. A person with diabetes can eat a medium size of it. Overeating daily can be problematic. But on alternate days, it is the best recommendation. Bananas are a healthy food that improves sugar levels and stabilizes insulin sensitivity.

  • Can Diabetics Eat Cheese?

    Cheese is one of the most liked types of dairy product and a rich source of Calcium and other minerals. A diabetic person can eat cheese depending on the type and cheese. Some types of cheese are high in saturated fats, which can create problems in the long run.

    The cheese itself is not restricted to diabetic patients. Still, it is often used in fast food items rich in carbohydrates and is notorious for raising blood glucose instantly. Patients should remember the key to moderation and calorie control.

    Does Cheese Raise Your Blood Glucose level?

    Cheese does contain carbohydrates but in minimal amounts. There is only 1 gram of carbohydrates in one serving of cheese. The low-carb food releases insulin at a low speed, which will not raise your blood glucose level, which is why it is safe to

    consume cheese for a diabetic patient.

    Calories from Cheese

    On average, one cubic inch of cheese contains about 68 Kcal. Various types of cheese contain different amounts of calories. Some of them contain fewer calories than others. Some energy-dense types include double Gloucester, cottage, fontina, swiss cheese, etc. Some low-calorie types are parmesan, mozzarella camembert, etc.

    Nutrients and Minerals in Cheese

    Names
    Effect on Glucose level
    Calcium
    Cheese enhances glucose’s metabolic activity.

    Sodium 
    Cheese doesn’t have any effect on your glucose level.

    Protein
    Stabilizes the blood glucose level and absorbs sugar. 
    Vitamin B-12
    It helps to improve glucose levels.
    Vitamin A
    It improves hyperglycemic conditions and regulates glucose tolerance.
    Riboflavin 
    Absorbs the glucose from the intestine.
    Zinc 
    It also improves glucose levels in the blood.
    Phosphorus
    It helps to repair glucose tolerance.

    What type of cheese should be preferred?

    A diabetic person can eat all types of cheese. Since cheese has a low glycemic index, it does not cause spikes in blood glucose levels. Among all types, cheese that is low in fat is the best. Some of the low-fat cheese types are

    • Mozzarella cheese
    • Ricotta cheese
    • Cottage cheese
    • Romano cheese,
    • Feta cheese.

    What type of cheese should be avoided?

    There are more than two hundred types of cheese, and not all of them are good for your health. Many are unpasteurized and made under little or no quality control methods. A large amount of saturated and Trans fats can be present in them that are not aligned with WHO recommendations of daily requirements.

    According to ACC and AHA, a person should not have more than 130 calories of saturated fat daily. One oz. of blue cheese contains 8 grams of saturated fat, equivalent to 72 calories. Some other types of cheese that diabetic patients should avoid the

    • Roquefort cheese
    • Halloumi cheese
    • Parmesan cheese
    • Cheddar cheese,
    • Cream cheese.

    Glycemic Index of Cheese:

    Cheese is one of the lowest glycemic index foods. Its glycemic index is so low that it is even hard for scientists to quantify Grams of carbohydrates in cheese are insufficient to raise a person’s blood glucose. Thus you can easily add cheese to a diabetic person’s diet plan.

    Frequently Asked Questions (FAQs)

    Will cheese Affect Blood Sugar levels?

    No. Cheese does not instantly `raise your blood sugar levels as it is considered a low glycemic index food.

    Can Diabetics eat Pizza?

    People with diabetes should avoid Pizza as its dough contains a lot of sugars

    that can spike up their blood sugar levels.

    Can Diabetics eat cheese pasta?

    Having a small portion is ok, but eating a large amount of cheese pasta is not recommended. Whole-grain pasta is preferred over white pasta as it contains more sugar.

    Can Diabetics eat cheese Freely?

    It would help if you did not eat cheese beyond the acceptable amount. Eating cheese in moderation is not harmful, but binge eating can create cardiovascular problems.

    Final Words

    A person with diabetes can eat cheese, but moderation should be kept in mind. A few types of cheese are restricted to them as they do not meet good quality criteria. A little bit of research can leads you toward the suitable types that are good and beneficial for your health. While planning a menu for a diabetic patient, cheese

    should be considered an excellent addition to their diet. A dietitian or the. The Caretaker should note any cheese’s sodium and fat content before adding it to a diabetic person’s meal plan.

    Related Articles:

  • Can Diabetics Eat Carrots?

    Are Carrots Ok to Eat With Diabetes? It will not be wrong to say,” eat a rainbow.” Dieticians recommend adding colorful fruits and vegetables to the diet.

    The question arises of whether diabetic patients can eat carrots are not.

    The answer is simple,” yes.” 

    Carrots are non-starchy vegetables, high in fiber also contain minerals and vitamins. Beta-carotene, vitamin B6, vitamin B1, K1, biotin, and calcium is present. Both these vitamins are absent in diabetic patients, so a carrot is a great option.

    Carrot is not a rich source of iron, but Beta-carotene helps in iron absorption.

    Carrots are of different colors. A carrot is red due to lycopene, a pigment in tomatoes. Orange carrots contain beta-carotene, a precursor of Vitamin A. Purple carrot is sweeter than red carrot and has an orange core. White or golden carrot is sweeter than all other carrots.

    Carrot is notorious for having high sugar levels; carbs content is low, about 4g in a medium carrot.

    Glycemic index

    How quickly a particular food or drink raises blood glucose levels is called GI. Low GI foods are preferred.

    The GI of raw carrot is 16, while cooked carrot has a GI of 32.

    • O-55=low GI
    • 56-69= medium GI
    • Over 70= high GI

    Glycemic load

    Sometimes people consume low gI foods in more significant portions, which raises their glucose levels. It is called glycemic load(GL) 

    The GL is a new way of assessing the impact of CHO consumption that considers serving size. The GL of a medium carrot is 2, so the carrot falls into the LOW GL category.

    GL ranges:

    • 0-10= low GL
    • 11 to 19= medium GL
    • 20 and over= High GL

    Advantages of carrots for diabetic patients

    1. Prevents cardiovascular disease

    Carotenoids, yellow-orange, and red fat-soluble pigment, which is present in carrots, help to reduce

    • Cardiovascular risk
    • Prevent cataract formation
    • Prevention of muscular degradation
    • Has  pro-Vit-A activity

    2. Manage body cholesterol

    As you know, fiber is present in carrots, does not speedily raise the glucose level, and helps lose the body’s bad cholesterol.

    Although, the sugar content is high compared to some fruits and vegetables. Carrots are safe to eat.

    3. Reduces blood pressure/ balances insulin sensitivity

    Carrots are rich in vitamins, minerals, and fibers.

    Potassium and fiber stored in carrots manage blood pressure.

    4. Helps to lose weight

    Carrots can do wonders for obese patients by helping them lose weight because of their high fiber content.

    5. Prevents heart problems

    Carrots are rich in antioxidants. Antioxidants, when coupled with vitamin A prevent heart diseases.

    Antioxidants prevent type 2 diabetes.

    Best Eating Patterns for Diabetics

    About half of the plate should be filled with non-starchy vegetables. Such as

    • Asparagus
    • Carrots
    • Onion
    • Cauliflower
    • Beets
    • Brussels sprouts
    • Broccoli
    • Cabbage (green)
    • Carrots
    • Cauliflower
    • Cucumber
    • Eggplant
    • Greens
    • Leeks
    • Mushrooms
    • Okra
    • Onions
    • Pea pods
    • Peppers
    • Salad greens ( lettuce, spinach)
    • Sprouts
    • Squash (cushaw, summer, crookneck, spaghetti, zucchini)
    • Tomato
    • Turnips
    • 1/4th plate should be filled with lean meat, such as chicken meat which contains 0 carbs and more protein; fish meat is another option. The best way is to bake in the oven without frying and adding extra spices.
    • Dieticians recommend half a glass of low-fat milk. 
    •  High-fiber and Low-carb foods should be added. such as
    • Brown rice
    • Popcorn
    • Nuts.
    • Baked potato with skin
    • A handful of berries.
    • Bran cereal
    • Oatmeal. Whether it’s microwaved or stove-cooked, Oatmeal is good fiber.
    • Vegetables

    Ways to Consume Carrots

    Roasted carrots

    What will you need?

    • Food processor
    • Carrots with green top
    • Roasting pan
    • Measuring cups
    • Spatula
    • Garlic, one clove
    •  Unsalted Cashew, half cup 
    • Virgin oil, I tsp
    • Lemon juice, half tsp
    •  baby spinach,1 cup
    • Bunch of carrots
    • Salt, according to taste

    Directions

    Rinse carrot top greens, and remove the thorny stems; add greens, spinach, garlic, pepper, and cashew in a food processor. Slowly add olive oil to the processor .scrape down the sides with a rubber spatula. Pulse down until smooth.

    Wash carrots thoroughly, spread them on the tray, and season them with virgin oil, salt, and pepper. In an oven preheated at 345 degrees, bake for 40 minutes. Serve with your favorite sauce.

    Carbs and calories in roasted carrots

    Carbs =13g                 Cal=215g

    Risks of over-consumption of carrots

    • Carrots are rich in beta-carotene, a precursor of vitamin-A; high levels of this vitamin cause the discoloration of the skin to pale yellow, a condition called carotenemia.
    • Overeating carrots can also result in constipation.

    FAQs:

    Which carbohydrate is not suitable for diabetes?

    High-carb, processed foods include white bread, rice, and pasta.

    People with type 1 and type 2 diabetes have been proven to drastically raise blood sugar levels by consuming bread, bagels, and other meals made with refined flour.

    Which type of carbs is good for diabetes?

    Carbs present in Lentils, blueberries, apple, and yogurt is best for patients.

    Do raw carrots contain sugar? 

    Carrots include 31 calories and 4.7g of sugar per 100g.

    Even though they have high sugar, they do not experience a rapid rise in blood sugar because their GL is also low.

    Is carrot harmful to people with diabetes?

    Carrot is a safe choice if you keep carbs in check; if you are on a ketogenic diet, you can still eat a small portion.

    Can people with diabetes eat carrots and parsnips? 

     Nutritionists believe there is a direct link between parsnips and carrots with lowering the risk of type 2 diabetes. Its GI is low.

    The fiber in one cup of parsnip is =7g

    Which lowers body cholesterol, and weight loss is the first significant factor in preventing diabetes. Fiber also manages blood pressure.

    Why can’t people with diabetes eat carrots?

    Carrots are non-starchy vegetables; it is a safe choice to eat without worrying about rising glucose levels.

    Can people with diabetes eat carrot soup?

    Of course, it is low carb and does not spike glucose levels abruptly.

    Can people with diabetes eat carrots and beetroot?   

    Beetroot has a GI of 61 and a medium score, while GL is very low and safe for patients. Eating it with carrots is not risky; nutritionists recommend adding more non-starchy vegetables to the diet.

    Can people with diabetes drink carrot juice?

    In a 350ml glass gas with a high GI, 86 fibers broke down during juicing; it is not advisable for diabetic patients; raw carrots are the best choice.  

    Can people with diabetes eat carrot cake?

    If body weight is maintained after eating sugar-carrot cake, and body sugar levels don’t spike, then don’t enjoy carrot cake without thinking twice.

    Related Articles: