Brief Answer:
high fiber diet and exercises

Detailed Answer:
Hi,

Thanks for posting the query.

To control the blood sugar levels it is important to maintain a balanced food intake, in terms of composition and timings. To start with, make sure that you maintain the meal timings and composition. The second most important thing is to be physically active. If you are not able to carry out intensive workouts, then get started with light walk ( gradually increase the time to 45 minutes and maintain), deep breathing exercises etc. Simple activities like gardening, playing with kids and walking to the nearby grocery store would keep you active.

In lack of a strict routine even the most perfect diet plans fail to perform and give positive results. Here are some important dietary guidelines for better management of blood glucose levels:

Avoid simple sugars like glucose, honey, candies, sugar, chocolates, ice creams, fried food and refined food like white bread. Fatty dairy products like cheese, cream, mayonnaise and butter are best avoided.. However you are required to maintain a fat intake of approx 3 tsp. per day as it is important for the absorption of fat soluble vitamins and other nutrients.

Restrict fruits rich in carbohydrates like XXXXXXX sapota, grapes, banana, custard apple and avocado and vegetables like potato, colocasia, yam, pumpkin and tapioca, Check the intake of nuts and dry fruits. Nuts provides the good fat and hence a moderate use is always beneficial. However avoid taking the fried or salted nuts. Eat the allowed fruits along with the skin, to get more fiber. Avoid coconut and its products, except coconut water which may be included in moderation.

Ensure that there is sufficient intake of raw vegetables and salads in the diet. Raw vegetables, salads and fruits add the much needed fiber to the diet. It delays the absorption of sugar and helps in maintaining the blood sugar levels. It also promotes regular bowl movements and support weight management by regulating the calorie intake. Also, include the cooked beans and peas and whole grain products in the diet.

Limit the intake of white bread and buns, cakes and cookies as these are mostly made with refined flour and contain Trans or Saturated fat and sugar. Which worsens the cholesterol profile and increases blood sugar also.

Consider using oils like soybean, mustard, canola, safflower, rice XXXXXXX olive and corn oil as these are good sources of unsaturated fat. The intake of these should be limited to 4 tsp. per day. Nuts and dry seeds like those of pumpkin and watermelon are good sources of healthy fats that improves HDL cholesterol profile, while helping to control the LDL cholesterol and trans fat levels.

Add legumes and pulses, low fat milk and its products are also good sources of quality protein. If you eat non-vegetarian food, than limit the intake of non-veg to lean cuts of chicken fish and take only the whites of egg.

Knowledge about the Glycemic Index (GI) of food is important. 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 proprietary drinks have a high GI values as they contain added sugar.

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.

Start your day with a glass of lukewarm water with a tea spoon of cinnamon powder. This will help in regulating the blood sugar levels. Make sure that the fluid intake is maintained above 2 liters every day.

As you are from West Bengal, I understand it might be difficult to give up on rice completely; therefore my advice is that you should take only the boiled and starch removed rice. Brown rice is also a good alternative to white rice. Since it has a high glycemic load, therefore make sure that you talk sufficient salads and vegetables with the meals to lower the total glycemic load of the meal.

Hope this helps.

Please feel free to ask further questions.

Meenakshi

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Brief Answer:
Detailed Answer Below

Detailed Answer:
HI,

Greetings... !!!

It would be difficult for me to provide a detailed diet plan through this link, but below is a day's sample menu to help you understand the meal composition. And while following the same, make sure that you observe the guidelines provided in the previous reply. The thumb for your diet is-

Low Calorie - Low fat - High fiber diet

LOW Calorie - avoid potato, too much rice, refined foods like maida and fruit juices. Also free sugar and foods containing concentrated sugars like sago, banana, XXXXXXX grapes etc.

LOW Fat - avoid saturated fats like butter and pure ghee. limit the intake of fat and oil to 3 - 4 tsp. per day in the form of vegetable oils and nuts in moderation.

HIGH Fiber - plenty of fruits ( refer to previous reply for details), vegetables, whole grains etc.

SAMPLE MENU

EARLY MORNING :

lukewarm water with 1 tsp. cinnamon powder. 1 tbsp. flax seed powder.

BREAKFAST :

Doodh roti / Chirer pulav / Ruti Sobji / Doi Chire (not sweet) / wheat bread with omelet / boiled black channa or rajmah with chopped onion and tomato etc. with Tea or coffee ( sugarless)

MID MORNING :

Jhal muri ( without bhajia) / Dry muri with cucumber / Kabuli chola or rajmah with chopped onion and tomato / Motor shuti muri etc.

LUNCH :

2 ruti with torkari like banda kobi, phool kobi, kathal, pepe, shukto (no potato) etc and salad with plain skimmed doi (sugarless). you may take bhaat with Dal also but make sure that you take sufficient salads with it.

Other options are dal ruti, ruti with jhinga posto, ruti with potol posto, ruti omelet (no egg yolk), ruti or boiled rice with macher jhol etc.

EVENING SNACKS :

sandwich / boiled egg whites / soups / macher chop with very less oil or baked. You may also take snacks from the options mentioned in mid morning snacks.

DINNER :

Same as lunch but avoid rice.

As mentioned previously, kindly follow the dietary guidelines to control the blood sugar levels.

Smoking and tobacco use is strictly not recommended. You may take alcohol twice a month in limited quantities, make sure that you do not club it with high calorie or fried snacks and sides. Also, maintain a difference of 1 - 1 1/2 hour between drinks and major meals.

Hope I was able to satisfy your query. If you have any further questions please feel free to ask.

Meenakshi

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Brief Answer:
Smoking is not recommended

Detailed Answer:
Hi,
I have gone through your reports, since your sugar levels are very high, first you need to control your sugar levels, you may need insulin to control sugar levels, dosage of medication will be decided by your doctor according to your body response to medication. I strongly recommend you to visit a doctor as soon as possible.
Now come to triglycerides, it can be increased by high sugar levels, along with sugar control medication I also suggest fenofibrate medication. Dosage and frequency of medication will be decided by your doctor according to your symptoms. So I request you to visit a doctor internal medicine specialist (MD) or Diabetologist.

Smoking is something that I or any medical support provider would never advise. It is not only hazardous to your health but is also a passive danger to the health of those around you. However, if you have been smoking since a ling time, then I understand that quitting might be a challenge. In that case I would advise you to be persistent with the efforts and quit the habit gradually.

Smoking is as harmful with high blood sugar levels as it is with normal levels of glucose in the blood stream.

If you mean cinnamon by Darchini, then please go ahead as it helps in controlling the blood sugar levels, especially the fasting blood glucose.

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