Beverages
Varied beverages are available all over the world. Diabetics need to exercise discrimination in sampling them.
Tea, cocoa and coffee, if taken without sugar, can be both healthy and refreshing.
Beverages based on fruits include fruit juices, squashes and synthetic soft drinks which are rich in empty calories. A soft drink under the commercial brand of ‘Cola Lite’ and ‘Diet Cola’ are specially formulated for diabetics. A bottle of 200 ml contains 40 calories.
Alcoholic beverages contain varied amounts of alcohol which is rapidly absorbed and serves as a source of energy, elevating the blood sugar level rapidly. Thus, high calorie beverages must be avoided or should be taken in moderation. The calorie content of the beverages should be adjusted in the diet.
Note: Artificial sweeteners may be used for sweetening. Tips for a Nutritive Diet
1) Green leafy vegetables should be washed before chopping.
2) Consume vegetables and fruits with their skin on.
3) Raw vegetables should be eaten liberally.
4) Food cooked in cast iron pans, enhances the iron content of the food.
5) Avoid cooking in excess water, cooking water should be consumed.
6) Cooking soda should never be used as it destroys appreciable amount of vitamins.
7) Coarse cereals and husked legumes should be added to the diet.
8) Sprouting of beans / legumes increases their vitamin content and adds bulk to the diet appreciably.
9) Bake or grill instead of deep frying.
10) Use unsaturated fats for cooking.
11) Make use of non-stick utensils for preparing low-fat meals.
Note : All beans / legumes can be sprouted. It is very convenient and is done by soaking beans overnight. Drain and cover with a thick wet cloth and keep sprinkling water twice a day for 2-3 days.
What a Diabetic Should Remember
Foods to be strictly avoided
I Sugar and its products
• Sweets
• Ice-cream / kulfi
• Sweet biscuits, cakes, pastries
• Sugar-coated breakfast cereals
• Condensed milk
• Glucose syrup
• Fruit sweetened with sugar
• Honey
• Jam / Marmalade / Candy
• Sweetened dessert / Pudding
• Tonic and syrup containing sugar
II Thick and Sweet Sauces / Soups
• Cream sauce
• Chocolate sauce
• Mayonnaise
• Thick soups
• Sweet tamarind sauce
III Vegetables
• Colocasia
• Potatoes
• Sweet potatoes
• Yam
• Vegetables mentioned in group B
IV Fruits
• Mango
• Litchi
• Grapes
• Sapota (Chiku)
• Banana
• Custard apple
V Pickles and Chutney with Oil and Sugar
• Mango, Amla, Lemon murabba in sugar
VI Beverages
Alcoholic
• Beer
• Whisky/Rum/Gin/Brandy
Aerated Drinks
• Campa / Limca
• Thums Up / Cola drinks
• Squashes
• Tinned juices
• Whole milk sweets
Malt preparations – Moltova, Bournvita, Horlicks, Boost.
VII Non-Veg
• Egg yolk
• Fat of meat and poultry
• Red meat
• Keema
• Organ meat like lungs, liver, etc.
• Sausages
Food to be taken in moderation
1) Fruits
• Citrus fruits
• Apple, guava, papaya, watermelon, muskmelon
• Jamun, Pears
2) Vegetables / Salads
Vegetables of group A and C. Raw vegetable as salads
3) Cereals / Pulses
• Wholemeal breakfast cereals. Wholemeal / Brown Bread / Biscuits.
• Sprouts
• Soyabean and its preparations
4) Non-veg
• Chicken, fish, lean meat, egg white.
5) Pickles and Chutney without Oil and Sugar
• Onion and other vegetables in vinegar or lemon
• Mint chutney and cucumber chutney
6) Milk and Its Product
• Skimmed milk
• Soyamilk and its product
• Cheese
7) Beverages
• Tea, coffee cocoa without sugar
• Yoghurt
• Fresh lime
• Mineral water, soda water
• Flavoured skimmed milk, soya milk, coconut water, skimmed buttermilk
• Clear thin soups
• Cola Lite / Diet Cola
8) Artificial Sweeteners
• Aspartame — Sugar Free, Aspasweet, 1 Up
• Saccharin—Sweetex, Sweet ‘n’ low
9) Mouth Fresheners
• Betel leaf (paari)
• Aniseed (saunf)
• Cardamom (elaichi)
Foods of Special Importance
1) Sprout and Its Preparation
All beans and legumes can be sprouted and can be used as:
• Salads — to be used raw.
• As filling in rolls, cutlets, etc.
• In curds and soups
2) Mushrooms
Mushrooms are very versatile in their nutrient contents. They are low in calories, and fat; rich in good quality protein and iron. They can be used in vegetables, soups and salads.
3) Soyabean and its Products
Soyabean and its products are of great importance. They have high protein, iron and fibre content and low cholesterol and lipid content.