Vikram Sabharwal
How to make healthy food choices patterns during the fasting week is what concerns lots of men and women around. What food is safe and healthy and fits the need of the people. The eating pattern that you follow and sustain in the longer run meets your goals is the best option for you.
There are numerous guidelines on the social media, net, it is tough to separate facts from friction and there is so much conflicting information in the media.
What is a meal plan?
It is the guide to help you plan, timings of your meals, How much to eat, and what foods to choose.
A meal plan should take into account likes, dislikes, and life style. It should be a guide that will help you meet your personal weight, blood glucose and hypertension goals especially during Navratra’s or on other fasting days.
It is considered that the person who takes the meals on time and sustain to it on daily basis is much more likely to remain near goals of control. Studies show that there are many different patterns on food that you can take depending upon, easily availability and seasonal foods that can be helpful in maintaining a healthy life style. Eating patterns should be followed on the food or group of foods that one likes on a daily bases and continue to follow over a time. Since during Navratri’s the food is further restricted to custom foods, and fruits, and limited or no use of rice and wheat, one should consider a balanced diet with little or no oil preparations, and take more of seasonal fruits and boiled potatoes (the portion should reduced).
The Mediterranean style eating pattern focuses on mostly plant-based foods like vegetables, fruit, whole grains, cereals, nuts, seeds, and beans, seasonally fresh, and locally grown foods. Olive oil, mustard oil, soya bean oil, sunflower oils available locally, are the main source of fat. This eating pattern also includes a large amount of dairy products, such as, milk, cheese and yogurt during Navratri’s. The Mediterranean style eating pattern has been shown to protect against heart disease, stroke, and some cancers. Research shows it may also help you improve blood sugar and lose weight during Navratra’s.
A vegetarian eating pattern is based on plant foods, such as vegetables, fruit, whole grains, nuts, seeds, beans . The vegetarian diet is rich in vitamins, minerals and fiber, and lower in saturated fat and cholesterol. There are several types of vegetarian eating patterns, and they vary in terms of what is included.
All foods which have a high glycemic index(GI) should be avoided, if you are a diabetic, foods with Glycemic Index over 70 should be avoided, such as, Ghee, butter, cream, honey, glucose, icecream and Fried food like ( pokora, prantha, etc.), jam,sugar,sweet dish, cakes and pasteries, pickle in oil,banana etc.
Vegan: This eating pattern includes many plant-based foods such as vegetables, fruits, whole grains, nuts, seeds and beans. People following a vegan eating pattern avoid all meat, poultry, fish and seafood, eggs, and dairy products.
Lacto-vegetarian: This eating pattern includes vegetables, fruits, whole grains, nuts, seeds and beans, milk, cheese and yogurt. People following lacto-vegetarian eating pattern avoid all meat, poultry, eggs, fish and seafood. However, dairy products are included.
Lacto-ovo vegetarian: This eating pattern includes vegetables, fruits, whole grains, nuts, seeds and beans, milk, cheese, yogurt, and eggs. People following a lacto-ovo vegetarian eating pattern, avoid all meat, poultry, fish and seafood, but include dairy products and eggs.
Research in the general population has linked vegetarian eating patterns to a lower risk of obesity, heart disease, cancer, and diabetes.
The medication of diabetes has to be modified according to the diet pattern during fasting in order to avoid either hyperglycemia (high levels of glucose in blood) or hypoglycemia(low levels of glucose in blood).Regular monitoring is to be continued during fasting to achieve normo glycemia, in consultation with your Diabetologist- suggests Dr Raj Kumar Sharma.
Glycemic Index (GI) of Common Foods (Source: Diabetes care, Vol: 31, Number 12, December 2008)
1. White wheat bread 75-77 17. Mango 51-56
2. Whole wheat bread 74-76 18. Watermelon 76-80
3. Wheat roti 62-65 19. Potato(boiled) 78-82
4. Chappati 52-56 20. French Fries(potato) 63-68
5. White boiled rice 73-77 21. Carrot (boiled) 39-43
6. Brown rice 68-72 22. Milk(Full fat) 39-43
7. Barley 28-30 23. Milk (skim) 37-41
8. Instant oat porriage 79-82 24. Ice cream 51-54
9. Rice porridge 78-87 25. Chick peas 28-37
10. Millet porriage 67-72 26. Soya beans 16-17
11. Sweet corn 52-57 27. Lentils 32-37
12. Cornflakes 81-87 28. Chocolates 40-43
13. Apple 36-38 29. Popcorn 65-70
14. Orange 43-46 30. Soft drink/ soda 59-62
15. Banana 51-54 31. Honey 61-64
16. Pineapple 59-68 32. Glucose 103-106
Since depending on the place and food habits, it is necessary that you should consume the local food available and that you had been consuming since childhood.
A low carbohydrate eating pattern focuses on non-starchy vegetables such as broccoli, green beans, salad greens and protein foods like pulses, soyabean chunks, cheese, nuts and seeds, fats (oils, butter, olives and mustard). Highly processed carbohydrate foods and grains are limited or avoided in this eating pattern. There is no standard at this time for the grams of carbohydrate in a low-carb eating pattern and research continues to look at the effects of this eating pattern on diabetes. Work with a registered dietitian who can talk with you about your current eating habits and help you figure out the plan that will work best for you.
A low-fat eating pattern includes vegetables, fruits, starches, lean protein, and low-fat dairy products. This eating pattern has been shown to improve heart health when overall calorie intake is reduced and weight loss occurs. However, according to some studies, following a low fat diet did not always improve blood glucose or heart disease risk factors. On an average the total oil intake should not be more than 30 gms/person/day, as per dietary guidelines.
The Diabetes Plate Method is another option that uses many of the ideas from the eating patterns, and can be a great place to start for many people with diabetes. This method uses a 9 inch plate. The first step for many people is to use a smaller plate than they have been eating from. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, ¼ of your plate with protein foods and the last ¼ of your plate with carbohydrate foods.
Since the eating patterns changes, as per the customs, traditions and the place of living it is difficult to explain the food intake habits in general, but the Diabetic Plate Method works well for all. It is always recommended to visit the Doctor or a Certified Diabetes Educator or a Registered Dietitian, to get the personalized diet plan according. Happy Celebrations!
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