Diabetes Diet: Calories, Protiens and Fats

Protein

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.

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