Fighting Diabetes: Healthy Way to Cook, Meals per Day, Eating Rules

HEALTHY WAY TO COOK VEGETABLES

Raw vegetables consumed in salad form are very beneficial. But if vegetables have to be cooked at all, all efforts should be made to retain their nutritive value to the maximum.

Certain cooking precautions are mentioned below:

• Wash vegetables thoroughly with water.
• Chop vegetables into as large pieces as possible.
• Boil chopped pieces in water.
• Retain nutritive value by adding a pinch of salt. This helps preserve Vitamin-B Complex & Vitamin C.
• Avoid adding baking powder as they reduce effectiveness of pancreatic juices.

• Vegetables should be cooked over a low flame slowly.
• This helps retain their natural flavor and aids easy digestion.
• Valuable nutrients are destroyed when vegetables are cooked quickly over large flame.

• Cook vegetables in minimum water.
• Add enough water to only cover the vegetables.
• The cooking vessel should be covered tightly while cooking.

• Cook for a very short time and serve hot.

• Earthenware, copper and enameled brass vessels are best for cooking and they retain effectiveness of pancreatic juices. Avoid cooking vegetables in aluminum vessels.

HOW MANY MEALS A DAY?

• Diet of diabetics should be well planned.
• Eating at regular intervals is very important.
• Heavy meals and overeating must be avoided.
• Six small meals a day is ideal. Or eating four times a day is a must.
• Small frequent small meals help the distribution of carbohydrates over the day.
• As a result load over the pancreas is reduced and sufficient quantity of insulin is produced.

• Avoid fasting and skipping meals.
• You may feel giddy which indicates low blood sugar or hypoglycemia.
• Drink fruit juice or eat an apple immediately to provide energy.
• If hypoglycemia is left unattended it may lead to serious complications.

EATING RULES

Diabetics should follow certain eating rules:

• Avoid overeating or eating to a full stomach. Whenever you leave the table you should have the feeling that you could have eaten more.
• Avoid eating and drinking together. Water or other liquids should be taken half an hour before meal and one hour after meal. However vegetable soups, milk and buttermilk can be taken along with meals.
• Avoid eating when you are feeling low, tired, excited, worried or in bad temper because they hinder the manufacture of digestive juices. Always dine with a relaxed mind.
• Meals should never be hurried. Chew food as thoroughly as possible and eat slowly.
• If you lack appetite miss a meal or two till appetite returns.
• Avoid conversation while eating.
• Avoid heavy work after a sumptuous meal.
• Raw fruits and vegetables should never be eaten together.

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