Protein is body’s building block or cell builder. It is required for energy, growth and maintenance. About fifteen percent of daily calories should be supplied by protein. But our consumption is more than that. Extra calories are stored as fat in the body.

Poultry, fish, eggs, cheese, meat and legumes are rich sources of harmful protein. Medical advice recommends intake of proteins, which are low in fat. Legumes such as dried peas, beans, lentils and Soya products like tofu are recommended. These products reduce fat and cholesterol levels in the blood. Nuts, avocado, soured milk and homemade cheese are other good sources of protein low in fat.

Fat

Fats provide lots of calories and are a concentrated source of energy. Cakes, sauces and chocolates are hidden sources of fat. A big proportion of our fat consumption comes from cooking fat or oil. They are extremely harmful. By changing the cooking medium one can control diabetes along with control in fat intake.

Fats are classified into two categories:

Saturated Fats – Butter, whole milk, cheese and animal fat’s like beef, mutton and pork are examples of saturated fat. It is dangerous because saturated fats raise cholesterol levels and contribute to obesity, which is a contributory factor towards diabetes.

Unsaturated Fats – These fats remain liquids at room temperature and they are typically found in oils. They are much safer for the hearts. They are further divided into Monounsaturated fats and Polyunsaturated fats. Olive, canola and almond oils are sources of mono-unsaturated fats. Sunflower, corn and fish oil constitute polyunsaturated fats.
Saturated fats like butter used in cooking and seasoning should be replaced specially by monounsaturated fats.

Percentage of Saturated and Unsaturated Fat in Different Cooking Oils

Calories, Diet and Diabetes:

A balanced diet and understanding the concept of calories helps in preventing and managing diabetes. The energy content of food is measured in units called calories. About Seven thousand two hundred calories is equal to One kilogram of weight. So if you want to reduce half kilogram of body weight you should consume five hundred calories less everyday for a week. You will be losing Three thousand five hundred calories or half kilogram of weight within a week.

The number of calories required to maintain a steady body weight in a person moderately active is thirty calories per kilogram of body weight. The calorie estimate may vary slightly with age, exercises and stature.

Diabetic Requirement:

• Around thirty kilocalories per kilogram body weight.
• Around three hundred grams carbohydrates mainly starch.
• Around thirty grams (preferably unsaturated fat).
• Around one and half grams protein per kilogram of body weight.
• Vitamins and minerals.
• Fibers – fruits, vegetables and cereals contain more fiber.

They are body’s main source of energy. They are classified into Simple and Complex carbohydrates. Simple carbohydrates are easily digested. Complex carbohydrates are digested slowly and provide stamina and energy over a long period. Fruits, most vegetables and milk and milk products are made up of simple carbohydrates. While Potatoes, corn, beans, rice, bread, cereal and pasta are complex carbohydrates. 

About half of the daily calorie requirement of the body should be obtained from carbohydrates. It is good to eat a combination of complex and simple carbohydrates. However if you consume excess carbohydrates then there will be shortage of insulin to transport excess sugar into the cells. This causes an increase in blood sugar level. 

Diabetes and Simple Carbohydrates
Cakes, pastries, jams, jellies, candies and table sugar are sources of simple sugar. In normal cases there is sufficient insulin in the blood to move this simple sugar into the cells.

But in diabetics, either the insulin is ineffective or deficient. So the sugar stays in the blood and increases the level. Therefore in diabetics especially intake of simple carbohydrates is restricted. 

Why Complex Carbohydrates are better for Diabetes:
The body breaks down the Complex carbohydrates rather slowly. And so the blood sugar level rises gradually. In such situations the body is able to manage complex carbohydrates even with decreased insulin. And these do not affect a diabetic the same way a simple carbohydrate does.

Fiber and Diabetes:
Fiber is a carbohydrate that is unrefined. The outer layer of seeds, fruits and vegetables is made up of fiber. It is a mixture of pectin, cellulose, lignin and gums, which is indigestible matter.

Potatoes, oats, nuts, seeds, pulses, bread, fruit and vegetables are made up of fiber. All the forms of dietary fiber pass down the digestive tract without being broken down. Fiber performs valuable functions although it does not provide any nutrients. It decreases the blood glucose level in the blood after meal, softens and adds bulk to stool and helps retain water in the intestine. It is also known to reduce blood cholesterol level and decreases risk of cardiovascular disease. 

Fiber also boosts the ability of cells to receive and utilize insulin, especially in type-2 diabetes. This is an effective natural method to control diabetes. It is good to increase fiber intake gradually so that the system is able to adjust to it. Eat more fruits and vegetables along with the skin and reduce intake of processed foods.