Native nutrition to the aid of diabetics

14^th November marks the observance of Diabetes Day. Diabetes has assumed epidemic proportions especially in the rice belt of the tropics with India accounting for one in three people being diabetic. 

Diabetes Miletus is an endocrine disorder caused by inadequate insulin production in the body. Primary causes for the disorder are sedentary lifestyles, and unhealthy food consumption.

Junk food, street food including unhygienically prepared fatty and oily foods refined flours, sugars, utterly devoid of vitamins, nutrition and essential minerals contribute to exacerbating the increasing rate of Diabetes in South Asia.

“About 80 % of type 2 diabetes is preventable by changing diet, increasing physical activity” says Dr. H.B. Shivaleela Registered Dietician in Bangalore who retired as Food and Nutritionist from University of Agricultural Sciences in Bangalore.

Uncontrolled diabetes can lead to serious complications like obesity, hypertension, cholesterol, chronic kidney disease, cardio vascular diseases, stroke, amputation of limbs due to gangrene, fatty liver disease, pancreatic cancer, malignant tumours (research increasingly points to tumours being fed by refined sugars) paralysis of the tongue among other dreaded complications all of which can be life threatening. This explains why large numbers of chronic diabetics succumb to multiple organ failure.

Other complications arising out of uncontrolled diabetes include loss of bowel and bladder control, chronic insomnia, lipomas, skin allergies and so on. For a diabetic the most vulnerable points of health concern are damage to retina, heart (ischemic heart disease is a dire threat), kidney and legs. Each one of these ailments have multiple side effects on human metabolism and can wreak havoc on a diabetic’s overall health.  

Insulin dependent diabetics find it harder because the discipline and uncompromising nature of the need for strict diet makes them withdraw from social life, in some it affects their work schedules and work output, having a bearing on their earnings and standard of living. The sheer magnitude of the complications arising out of Diabetes is almost unimaginable.

Drug resistance is another factor that complicates diabetes management. Uncontrolled diabetes leaves the doctors no choice but to prescribe combination drugs usually risking over prescription. The drugs need to be managed very efficiently lest the drugs have impact on the working of kidneys… a factor that diabetics must be ever aware of.

Surprisingly there are a lot of native nutrition option to prevent diabetes, and its complications. “Right food, in right quantity, Right form at Right time” is the mantra as Dr. Shivaleela puts it.

Chronic diabetics are advised to concentrate nutrition in clusters for their intake. It could be high protein salads as nutrition supplements after a brisk evening walk.

Protein based breakfast (containing either eggs, or sprouts , / Soy milk with fresh vegetable / boiled vegetables, fresh fruit or fruit smoothies after a work-out like gym work out / yoga / walking / aerobics / weight training / cycling / cardio or planks / pilates etc) helps in effective weight reduction.

Carbohydrates - necessary for those working out in rigorous exercise regimens – have to be planned. Polished white rice has to be avoided at all costs or limited to a one cup or 1.5 cups at the most per day.

Thankfully, there are many other varieties of rice like black rice, red rice, brown rice, boiled red rice, unpolished varieties of rice, in combination with multi vegetable curries (made in the traditional way) make complex carbohydrates satiating meals.

Put simply the idea is to eat five to nine vegetables, three to five different types of spinach / green leafy vegetables, three tablespoons of lentils or sprouts per day, two cereals, three fruits and  atleast two varieties of milk … per day … limiting portions to no more than three tablespoons of each.

Native nutrition options are very nutritive and interesting in the tropics. In South Asia alone the agrodiversity includes nine types of millets, 25 types of green leafy vegetables, nine lentils, a dozen cereals alongwith multiple varieties of milk obtained from many varieties of cows, buffaloes, camel and sheep characterise the native nutrition options for South Asians.

 Diabetics have to avoid red meat at all costs. Plant based proteins … is clinically proven to be healthier option. Sprouts and lentils and nuts and seeds make an ideal combination of proteins and complex carbs. Buckwheat, Moong, Brussel sprouts, kidney beans, chickpeas, … they are all sources of plant based protein. Nuts like almonds, walnuts, peanuts, can be consumed in small quantities as between meal snacks.

Further oilseeds like flax seeds, sunflower seeds, water melon seeds, Chia seeds, pumpkin seeds, thyme, pomegranate seeds, sesame seeds, quinoa, hemp seeds, pine nuts, poppy seeds, coriander seeds, cardamom seeds, fennel seeds, fenugreek seeds, are a sumptuous variety of healthy nutritive seeds. When mixed with fresh vegetables or fresh fruit they make a wholesome healthy between meal snack. Native nutrition alone can combat diabetes effectively before it sets in, in a person.

An ideal meal plan for a 78 kilos type 2 diabetic includes:

1.      Breakfast comprising of proteins: (Either eggs, or sprouts with fresh fruit and fresh vegetable salad, + 1 glass of fresh fruit juice or fresh vegetable salad after a one hour work out.

2.      A between meal snack 2.5 hours after breakfast must include dry fruits like 1 walnut or 1 almond and one dry apricot or a small glass of milk.

3.      Lunch must include fresh green vegetables, 1.5 portions of complex carbohydrate like whole wheat flour, millet or unpolished variety of rice, one portion of fresh fruit and one small portion of plain curds / yoghurt.

4.      Supper or dinner eaten around 7.00pm should ideally comprise of one big bowl green vegetable salad, one slice of whole wheat bread, one Tbsp of sprouts and a glass of vegetable soup.

5.      A bed time snack should be one almond or one walnut.

This kind of a nutrition rich balanced meal plan coupled with active lifestyle will help in naturally bringing down diabetes and can sustain a diabetic for decades without complications.

Malini Shankar