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Diabetes is a state of high blood glucose levels. Glucose is vital to health because it is an important source of energy for the cells that make up your body. It is also your brain's main source of fuel. If you have Diabetes, no matter what type, it means you have too much glucose in your blood. Unfortunately, in India, interpretation of Diabetes could range from explanations derived from personal opinions to a whole plethora of suggestions by well-meaning people based on anecdotal experiences.
Eating balanced meals including carbohydrates, proteins and fats based on individual needs is the key to healthy eating. The total number of calories are divided into 3 macronutrients: carbs, proteins and fats. Carbohydrates should comprise 55-60 per cent of total calories, 15-20 per cent should be from protein, while fats can form 20-25 per cent of total calorie requirement. Do not skip meals. Eating smaller meals throughout the day will keep your energy going and metabolism on track. Also, eat variety of nutrient rich foods, including whole grains, fruits, vegetables, low fat dairy products, protein foods like fish, poultry, eggs, legumes G other pulses in your daily food selection.
For example, Sonam (name changed) felt that her son could only eat bland food after being diagnosed with Type 1 Diabetes. This is based on an erroneous premise and is a myth. The Oxford dictionary defines myth as a widely held but false belief or idea.
Myths about Diabetes stem from misconceptions about diet, medication, Diabetes-related tests, symptoms about Diabetes, why it occurs, how it manifests and its management. The problem with these firmly held beliefs is that they may lead the patient down an erroneous path and may prevent the doctor from giving appropriate and scientific treatments.
Overall, they may harm the health of a person with Diabetes.
In this article, we hope to debunk 5 such myths providing an explanation as to what people should understand and follow to better manage Diabetes.
Plant-based proteins are derived from plant- based foods such as legumes, grains, nuts, and seeds. Some of the plant based proteins like soy and soy products provide essential amino acids and nutrients necessary for human health and serve as excellent alternatives to animal-based proteins. Incorporating plant-based proteins into a balanced diet can offer numerous health benefits, including improved heart health, better digestion, and reduced risk of chronic diseases.
Pulses and legumes are excellent sources of plant-based proteins. They are rich in fibre, low in fat, and packed with essential vitamins, minerals, and phytochemicals.
Some of the most commonly consumed legumes include lentils, chickpeas, beans, peas, and soybeans. Lentils come in different varieties such as brown, green, red, and black, each offering a unique taste and texture. Chickpeas are highly versatile and can be used in dishes such as hummus, salads, and stews.
Beans, including black beans, kidney beans are also excellent sources of protein and fibre. Peas, such as green peas and split peas, are packed with essential nutrients and can be added to soups, curries, and salads. Soybeans are particularly notable because they serve as the base for various soy products like tofu, tempeh, edamame, and soy milk. These foods are highly nutritious and provide complete proteins, making them ideal for vegetarians and vegans.
Nuts and seeds are another great source of plant-based protein, healthy fats, and essential nutrients. Almonds, walnuts, and pistachios are rich in protein and good fats that support heart health. Seeds such as chia seeds, flaxseeds, and sunflower
seeds provide omega-3 fatty acids, fibre, and essential minerals. These can be easily incorporated into meals by adding them to smoothies, yogurt, oatmeal, or consuming them as snacks. Regular consumption of nuts and seeds can help improve heart health, boost energy levels, and support overall well-being.
of protein, calcium, and iron. It is highly versatile and can be used in stir-fries, soups, and curries. Tempeh, a fermented soy product, contains approximately 19 g of protein per 100g. It is rich in probiotics, which support gut health, and contains isoflavones that may help reduce cholesterol levels and support heart health.
Edamame, or young green soybeans, provide 11g of protein per 100g and are an excellent source of fibre, iron, and omega-3 fatty acids. These soy-based foods are not only rich in protein but also contain essential nutrients that contribute to overall health.
Spirulina is a blue-green algae known for its exceptionally high protein content, making up 60-70 per cent of its dry weight. It is a complete protein, meaning it contains all essential amino acids. Spirulina is also rich in vitamins, minerals, and antioxidants, which help boost immunity and reduce inflammation. Due to its high nutritional
Soy products like tofu, tempeh, and edamame are excellent sources of plant-based protein. Tofu is made from soy milk and is a rich source
value, spirulina is often consumed as a supplement in smoothies or mixed with other foods to enhance protein intake.
Plant-based proteins are known for their numerous health benefits. They support heart health by reducing cholesterol levels and lowering the risk of cardiovascular diseases. The high fibre content in plant- based proteins aids digestion and promotes gut health. Additionally, consuming plant proteins helps regulate blood sugar levels, making them beneficial for people with diabetes. These protein sources are also useful for weight management, as they provide satiety while being lower in calories compared to animal-based proteins.
Adding plant-based proteins to daily meals is easy and enjoyable. Legumes can be used in soups, stews, and salads, while nuts and seeds can be included in smoothies or eaten as snacks. Soy products such as tofu and tempeh can be added to stir-fries, curries, and sandwiches, offering a
high-protein alternative to meat. Spirulina can be incorporated into smoothies or energy bars for an added protein boost.
Cereals (e.g., rice, wheat, maize) are rich in carbohydrates and provide energy but lack lysine, an essential amino acid. Pulses (e.g., lentils, chickpeas, beans) are rich in protein and lysine but lack methionine, an essential amino acids. When cereals and pulses are combined, they complement each other's amino acid profiles, forming a complete protein with all essential amino acids.
Examples of Cereal-Pulse Combinations include:
• Rice + Dal (Lentils) - Common in Indian cuisine (e.g., dal-rice, khichdi).
• Wheat + Chickpeas (Chana) - Used in chapati with chana dal or hummus with pita bread/chapati.
• Millets + Legumes - Nutritious alternatives like bajra with moong dal with daliya.
Many believe supplements can fully replace real food, but this is a misconception. While supplements can be beneficial in certain situations, they should never be considered a substitute for a balanced diet. Whole foods offer a rich combination of nutrients, fibre, and bioactive compounds that supplements cannot fully replace.
Instead of relying on supplements, it is always better to obtain nutrients from whole foods, as they come with additional benefits such as fibre, antioxidants, and bioactive compounds that support overall health.
Consuming a diverse range of fruits, vegetables, whole grains, nuts, and seeds ensures that the body gets these vital nutrients in their most natural and effective form. For example, Instead of taking vitamin C supplements, it is best to obtain it from natural food sources that provide additional health benefits. Foods rich in vitamin C include amla (Indian gooseberry), guava, citrus fruits like oranges and lemons, bell peppers, and green leafy vegetables. These foods not only supply vitamin C but also offer fibre, antioxidants, and other essential nutrients that enhance overall health.
Fibre is another key component of a healthy diet that supplements cannot fully replace. For example, if you are taking a fibre supplement, it does not mean that you can stop consuming high-fibre foods like vegetables, beans, and fruits. These foods have nutrients and plant compounds that cannot be substituted by fibre supplements.
While whole foods should always be the primary source of nutrition, there are situations where supplements may be necessary. Pregnant women, older adults, individuals with dietary restrictions, and people with medical conditions may require specific supplements to meet their nutritional needs. However, these supplements should be used to complement a healthy diet rather than replace whole foods entirely.
Maintaining a diverse and nutrient-rich diet is the best way to ensure that the body receives essential vitamins, minerals, antioxidants, and fibre in their most natural form. Instead of relying on supplements as a primary source of nutrition, individuals should focus on consuming a variety of whole foods. When supplementation is needed, it should be done under the guidance of a healthcare professional to ensure safety and effectiveness.
The belief that consumption of moderate amounts of desserts throughout the day and sequence of intake of protein, fats, carbs doesn't matter is a myth. Let's address the myth about desserts first.
Desserts are sweet in taste, mainly composedofcarbohydrateswhichinclude refined flour (maida), wheat, rice or even millets, occasionally fruitsand milk and its products together with sugars (or sweeteners), fats like ghee, butter, margarine or oils. If bought from outside they contain additives like preservatives, flavours and colours as well. They are mostly devoid of proteins and rarely have any fibre. Everyone loves eating sweets and one can never really stop with just one piece. First bite is followed by the second, then the third and it continues until the whole dessert is consumed. Research says that sugar intake may result in increasing the number of opioid receptors and/or their affinity. This leads to more and more sugar consumption. As desserts do not contain significant amount of fibre, sugar is instantly absorbed into our blood stream giving a sharp glucose spike. Eating desserts throughout the day causes repeated spikes in blood glucose levels and subsequent insulin release. This can lead to weight gain and insulin resistance over a period of time which can invite whole lot of other metabolic conditions.
So, in the best interest of our health, lets restrict to occasional dessert consumption without going over-board.
Now let's see the effect of consumption of different food components prior to carbohydrates in our meals.
Ideally a balanced meal should comprise of carbohydrates, proteins, fats and dietary fibre in correct proportions and in the correct order. While our body eventually processes all nutrients, the sequence of consumption does affect the digestion and absorption of nutrients, post-meal blood glucose spikes, volume of food consumed, satiety, gastric emptying time and gut microbiome over a period of time.
Protein has prominent effect on satiety as it affects both hunger hormone (ghrelin) and satiety hormone (peptide YY). Protein consumption at the start of a meal makes one feel full and satiated faster, thus controlling the total calorie intake which in- turn helps in weight management. Protein facilitates GLP-1 (glucagon-like peptide 1) secretion, which helps reduce appetite, prevents insulin destruction and prolongs its action controls post-prandial glucose levels. Protein also lowers the rate of gastric emptying. This ensures that food digestion and nutrient absorption is complete and sugars from digested food are absorbed in controlled manner thereby offsetting sharp glucose spikes.
Delay in gastric emptying is stronger when fats like olive oil is consumed prior to carbohydrates. Fat consumption increases GIP (glucose-dependant insulinotropic polypeptide) secretion along with GLP-1.
It is seen that saturated and
MUFA (Monounsaturated Fatty Acids) promote GIP secretion compared to PUFA (Polyunsaturated Fatty Acids) and proteins. GIP enhances action of LPL (lipoprotein lipase) which helps digest fats
and absorb nutrients in the adipose tissue. Although the post-prandial blood glucose is controlled, weight gain can be of concern with consumption of saturated fats and MUFAs prior to carbohydrates.
Dietary fibre, especially the soluble one slows gastric emptying and absorption of sugars in the small intestine. This reduces the rate at which glucose reaches our bloodstream leading to gradual rise in blood glucose level. Insoluble fibre enhances gastric motility thus helping relieve constipation and support healthy gut microbiome which dictates our overall health.
This explains well as to why the sequence of consumption of different food components is important in our meals.
Ideally, one should start their meal with protein along with dietary fibre, followed by controlled portion of good fats and carbohydrate to finish with.
Potatoes are an important and affordable food source all over the world. They play a major role in meeting energy and nutrition needs. They are widely consumed due to their mild taste, versatility in cooking, and easy availability. Despite their popularity, potatoes are often considered unhealthy, mainly because they are high in carbohydrates and calories. However, they are also rich in essential nutrients such as vitamins B and C, fibre, potassium, and antioxidants.
Scientific studies, including human and laboratory research, suggest that potatoes may have anticancer, anti-inflammatory, and antidiabetic effects. Research has mainly focused on the bioactive compounds in coloured potatoes, but regular potatoes also contain many health- promoting substances. Overall, potatoes provide several nutrients that contribute to disease prevention and overall health.
Potatoes are a popular and nutritious food that provides many health benefits. They areclassifiedasstarchyvegetablesbecause they mainly contain carbohydrates, especially starch. This starch is made up of two components: amylopectin and amylose. Some of the starch in potatoes is resistant to digestion in the small intestine, which means it reaches the large intestine intact. This type of starch, known as resistant starch (RS), has important health benefits. It helps improve gut health by promoting good bacteria, reducing harmful substances in the digestive system, and supporting overall digestion. Studies suggest that resistant starch can help control blood sugar, improve body composition, and increase satiety (the feeling of fullness).
In addition to macronutrients, potatoes are rich in essential vitamins and minerals.
They are an excellent source of vitamin C, which supports the immune system and skin health. A medium potato contains about 27 mg of vitamin C, making it a significant contributor to daily requirements. Potatoes also provide vitamin B6, folate, riboflavin, and thiamin, which help with energy production and brain function. They are an excellent source of potassium, which helps regulate blood pressure and muscle function. In fact, potatoes contain more potassium than bananas and other commonly
recognized potassium-rich foods. They also provide magnesium and iron, which are important for muscle function and oxygen transport in the body.
Potatoes also have potential health benefits related to blood pressure, weight management, and gut health. Their high potassium content and low sodium levels make them beneficial for managing blood pressure. Some studies suggest that eating potatoes may help lower blood pressure, but more research is needed. Regarding weight management, potatoes have been linked to both weight gain and satiety, depending on how they are prepared and consumed. For example, French fries and potato chips contribute to weight gain, while boiled or baked potatoes can help control hunger.
There has been some concern about potatoes and Type 2 Diabetes due to their carbohydrate content and glycaemic index (GI). However, research shows that the GI of potatoes varies based on type and preparation. Some potato varieties and cooking methods result in a lower glycaemic response, making them suitable for people managing blood glucose levels. Additionally, observational studies have shown mixed results regarding potatoes
and diabetes risk, highlighting the need for more controlled research.
The fried potato was directly related to rise in blood pressure and body mass index in women, but non-fried potato was not.
Many people believe that eating healthy is expensive, but this myth is far from the truth. With the right planning and knowledge, eating nutritious foods can be both affordable and fulfilling. By making mindful choices, individuals can nourish their bodies. Eating healthy on a budget is possible with the right choices. Nutritious foods like whole grains, beans, and seasonal produce can be affordable and nourishing. Here are several strategies to help you eat healthy on a budget while maintaining a balanced diet. One of the most effective ways to eat healthy on a budget is by planning meals around sales. Before heading to the store, it's helpful to check for discounts, promotions and offers that can help you save money. Planning ahead allows you to make smart, budget-friendly decisions that contribute to a healthy and nutritious diet. Additionally, planning your meals ahead of time can help you reduce food waste. For example, if whole grains like brown rice or quinoa are on sale, you can buy them in bulk and use them for multiple meals, such as grain bowls, or salads. This helps save money while ensuring a nutritious and filling diet. This strategy also helps to prevent impulse purchases that might lead to unnecessary spending.
Another great way to keep costs low while eating healthy is to choose seasonal and local produce. Seasonal fruits and vegetables are often cheaper and fresher than out-of-season produce. Not only are they more affordable, but they also tend to have higher nutritional value. By embracing seasonal produce, you can maximize both the taste and nutritional benefits of your meals while sticking to a budget.
Sticking to a healthy shopping list is another key to eating well on a budget. Focus on purchasing whole foods such as whole grains, legumes, good proteins, dairy, and healthy fats. These nutrient- dense options not only provide the body with essential macronutrients but also help you feel fuller for longer, reducing the temptation to snack on processed foods. Processed snacks and sugary drinks often contribute little to no nutritional value and can quickly increase your grocery bill without offering any lasting benefits.
Choosing whole foods helps you stay healthy, save money, and keep your meals balanced with fibre, protein, and healthy fats.
Stocking up on affordable, nutritious staples is a great way to stretch your food budget while still getting plenty of nourishment. Whole grains like brown rice, oats, quinoa, and millet are excellent sources of fibre and energy, making them an affordable choice for bulk purchases.
Legumes, such as lentils, beans, and chickpeas, provide budget-friendly protein and can be used in a variety of dishes, from soups to salads. Additionally, nuts like almonds and walnuts, as well as frozen edamame, are nutrient-rich options that can be bought in bulk when on sale. Tofu, soya chunks, peanut butter (without added sugars or unhealthy oils), and yogurt are all great sources of protein that are both affordable and versatile. These staples provide essential nutrients like iron and protein while helping you maintain sustained energy throughout the day.
Using frozen and canned foods wisely can help you save money while still eating healthy. Choose frozen fruits and vegetables without added sauces or sugar to keep them nutritious. When buying canned goods, look for options labelled "low sodium" or "no added sugar" and rinse them before use.
By implementing these strategies, you can eat a nutritious diet without overspending. Healthy eating doesn't have to be expensive, and with a little knowledge and preparation, you can nourish your body while staying within your budget.
Rutuja Mahajan is a Registered Dietitian and Senior Clinical Nutritionist.
Bhakti Mujumdar is Consultant Nutritionist and a Diabetes Educator.
Rutuja Ainapure is a Clinical Dietitian
