- Living with Diabetes
- Meal Suggestions
Is Jackfruit good for Diabetes ?
Most often patients come to the hospital asking whether they can eat jackfruit or not?
Here are some facts you must remember when having a Jackfruit.;font-size:16px>
The jackfruit is a widely cultivated and popular food item throughout the tropical regions of the world. Thus, craving for jackfruit is out of question. Many people, most often an individual with diabetes often pops the question before the doctor whether to eat them or not.
Consuming raw jackfruit is recommended for such people. In a 100 gram portion, raw jackfruit provides 95 calories. However, unripe jackfruit should be taken as a meal replacement because it has been found that 30 grams of dehydrated unripe jackfruit could give one the same sated feeling that a cup of cooked rice or two wheat chapattis would.
Gobbling down ripened jackfruits tend to increase the blood sugars. In a 100 gram portion, ripe jackfruit contains 113 calories. Still, 2-3 ripe jackfruit pods may be allowed if the feeling of longingness develops.
A healthy outside starts from the inside
What should I Eat ?
At the onset itself a wholesome balanced diet is essential for growth, maintenance and repair. Choosing a dedicated amount of servings from each food group is vital as every food group adds a vital macro or micro nutrient to your diet. Whole cereals like jowar, ragi, bajra, wheat, rice are major sources of energy, vitamin B complexes and fibers. Pulses like Bengal gram, horse gram, soya bean and germinated sprouts are rich sources of proteins, vitamins and minerals. Milk and milk products rich in vitamins, proteins and fats. Fish and meat products rich sources of good essential fatty acids and good quality protein. Vegetables and fruits are excellent sources of anti-oxidants, vitamins, minerals and fiber. Nuts and oil seeds contribute to good quality fats, proteins and mineral.
पूजयेदशनं नित्यं अद्याच्चैनमकुत्सयन् ।
दृष्ट्वा हृष्येत् प्रसीदेच्च प्रतिनन्देच्च सर्वश: ॥
पूजितं ह्यशनं नियं बलमूर्जं च यच्छति ।
अपूजितं तु तद्भुक्तं उभयं नाशयेदिदं ॥
अनारोग्यमनायुष्यं अस्वर्ग्यं चातिभोजनं ।
अपुण्यं लोकविद्विष्टं तस्मात् तत्परिवर्जयेत् ॥
Consuming not more than 25-30% of total calories from fats and <7% of calories per day saturated fats (like butter, dairy fat, coconut oil, palm kernel, animal fats). Avoid consumption of trans fats like those used in bakery products e.g.: in biscuits, cakes or hydrogenated fats like dalda. Diets low in saturated and trans fats have been proven to reduce risk for heart disease and strokes among diabetics.
Total cholesterol intake should be less 200mg per day. Foods high in cholesterol include organ meats and egg yolks.
15-20% of the total proteins can be from protein sources, with exceptions for people having secondary kidney diseases.
High fiber (25 – 30 grams per day) helps reduce blood glucose and Hb A1C levels. Eating a good amount of greens, fruits, vegetables and whole cereals give you the required amounts of fiber per day.
Avoid use of table sugar, high fructose corn syrups, and other sweets and confectionaries so it reduces the amount of insulin you require to administer and spares you the calories you could use from a multi nutrient source like fruits and whole grains.
Artificial sweeteners do not affect blood sugar levels and those approved by FDA and FSSAI can be used in sparing amounts whenever requires. Stevia (sometimes called Rebaudioside A or rebiana) comes from the stevia plant and is now generally recognized as safe by the FDA as a food additive and table top sweetener. Abstain from drinking alcohol.
Inclusion of food with added sugars in very judicious amounts after consulting your dietitian and in moderation is now being practiced. One needs to calculate your insulin doses depending on the grams of carbohydrates including the grams from sugar.
Recommendations for Energy Intake for Indian Children by ICMR (Indian Council of Medical Research,2010)
|Weight (kg)||Energy (kcal/day)|
|Lactation (0-6 Month)||600|
|Lactation (7-12 Month)||520|
- Use brown rice instead of white rice. The increase in fiber content will improve glycemic control. There is a general misconception that diabetics must avoid all rice, which is not necessary. Avoiding excess portions is the key.
- Instead of using rice as the main staple grain, include a variety of grains such as cracked wheat, oats, barley, ragi and other millets.
- Avoid washing rice several times before cooking or cooking in excess water and draining.
- Keep in mind that the recommended portions are for cooked products wherever applicable.
E.g. 1 Serving of dhal = 2 Tbsp. of uncooked dhal
1 Serving of rice = 2 Tbsp. of uncooked rice
This is important because the finished product may vary greatly in quantity and consistency!
- Try to cook with minimum amount of oil. Preferred oils are olive, canola or peanut oils as they are high in monounsaturated oils or use PUFA oils like sunflower, safflower and rice bran.
- While using potato, green plantain or other starchy vegetables, remember to count them as carbohydrates and cut down on rice eaten at the same meal. Smarter thing would be to select green vegetables more often than starchy ones.
- Use green vegetables more freely and learn to cook them in small amounts of oil. Salads are good with every meal. Simple lemon and vinegar dressings may be freely used.
- Switch over to fat free, skim or 1% milk instead of whole milk. This will reduce the saturated fat and calorie content of the diet.
- Avoid fried snack foods as much as possible; learn to cook with recipes requiring dry roasting, baking etc. Remember people with diabetes are more susceptible to high cholesterol in their blood, as well as heart disease.
- Use lean cuts of animal proteins (meats/poultry) and use appropriate portion sizes. Avoid using more than 3 eggs per week. Egg whites are okay.
- Vegetarians may increase and improve the quantity and quality of protein by incorporating soy curd (tofu), soy flour, skim milk powder, nut butters and if allowed, egg whites.
- Pickles, chutneys, pappadums, etc. are very high in sodium. People with hypertension must take note that table salt, baking powder, and baking soda are sources of sodium and therefore must be used carefully.
- Desserts must be restricted to allowed quantities of fresh fruits. Artificially sweetened low fat desserts or desserts using allowed foods with minimal amount of real sugar may be used with prudence.
- Drink plenty of water throughout the day, at least 10 to 12 cups a day.
- In trying to entertain and relax on the weekends food becomes an important part of the social gatherings. Quite often, festivals and holidays are celebrated on the weekends with friends. Avoid indulgence of alcoholic beverages or sweetened carbonated beverages.