Brief Answer:
Low fat high fiber diet

Detailed Answer:
Hi,

Greetings from HealthcareMagic.

The diets to control blood glucose level and cholesterol levels are interrelated. A low fat low calorie diet with a descent intake of fiber is all that you need in addition to a reduced free salt intake.

Avoid fatty and oily foods like fried patties and full cream milk and its products. A morderate fat intake consisting of unsaturated fats is recommended. Saturated and trans fat gets converted to cholesterol very easily, and are best avoided. Carefully analyse the foods that are providing you the unnecessary fat and replace those with healthier foods like sprouts, fruits or salads. You may continue to take nuts and dry fruits in morderation. In non-veg choose from the leanest cuts and pay attention to method of cooking. You really do not want a piece with oil dripping from it. Boiled or roasted chicken and other meats are much healthier and easy to digest.

Fiber is important and you must ensure a liberal intake of vegetables and salads. These foods provide fiber which delays the absorption of sugar and helps in maintaining the blood sugar levels. A fiber rich diet also facilitates the reduction in blood cholesterol and promotes regular bowl movements and support weight management by regulating the calorie intake.

Avoid Bakery products like white bread and buns, cakes and cookies as these are mostly made with refined flour and contain Trans or Saturated fat, responsible to increase the cholesterol, and have sugar too.

Know the Glycemic Index (GI) of your food. GI is a measure that indicates how fast the food would get converted to glucose after digestion. Higher GI value indicates a higher conversion ratio of the diet to glucose. Therefore it is advisable to avoid the foods with high GI values.
High GI foods: potato, banana, grapes, custard apple, sugar and foods that contain sugar, refined cereals and its products like white bread and corn bread, white rice, corn and its products. Also the regular milk flavoring powders like chocolate mixes etc. have added sugar and thus high GI values.

Low GI foods: Low fat dairy, vegetables and fruits (except those mentioned in the high GI list), whole grains and cereals, salads, oats, barley, pulses and non-sugary peanut butter.

The intake of fluids should be maintained to approximately 3-4 L per day to avoid dehydration, which may have an affect on blood glucose levels. Add foods that provide Calcium and Vit D to promote bone health. Exposing the skin to morning sun for 10 -15 minutes promotes the synthesis of Vit. D naturally. Include milk and its products, tuna, mackerel, fortified cheese, breakfast cereals and fortified soy beverages for an increased calcium and Vit D intake. Broccoli, XXXXXXX turnip greens, tofu, white beans, navy beans and dried fish, when taken in combinations, mostly fulfill the calcium and Vit D requirements.

Dietary supplements for Calcium and Vit D would provide benefits while improving the calcium and Vit D profile of your body.

Limit the intake if salt and always read food labels to choose the food with minimum salt or sodium content.

Exercises are also very important. Consider the timings and frequency of exercise and the same is to be done while keeping the meal timings in mind to avoid the exercise risks like hypoglycemia. Also keep quick bites like chocolate and candies with you while you are exercising, you may need it in an episode of sudden hypoglycemia.

Consider some changes in the activity pattern throughout the week, as it leaves a positive impact on your metabolism:

• Every day: go for walk, take stairs, walk instead of riding and add extra steps by taking longer route to grocery store.
• 3-5 times a week: indulge in recreational sports and aerobic exercises like swimming, brisk walking and bicycling.
• 2-3 times a week: weight training, sit/curl up, stretch/strengthening exercises. Also. Leisure activities like golf, bowling, softball and gardening.
• Cut down on watching T.V., playing computer games, net surfing and sitting for more than 45 min at a time.


Hope this helps. Please feel free to contact mefor firther assistance on your diet.


Meenakshi

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