Minty Oats Vegetable soup

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Minty Oats Vegetable soup

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 13 minute
  • Yield: 1 1x
  • Diet: Diabetic

Description

This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.


Scale

Ingredients

  • 3 tbsp quick cooking rolled oats
  • 2 tbsp chopped carrot
  • 2 tbsp chopped cabbage
  • 1 tbsp chopped mint leaves
  • ½ tsp chopped green chillies
  • ½ tsp chopped garlic (lehsun)
  • ½ tsp chopped ginger (adrak)
  • ½  tsp oil
  • ½  tsp soy sauce
  • Salt (As per taste)
  • Turmeric ( 1/4th tsp)
  • 2 tsp lemon juice

For Garnishing

  • Sprig of Mint
  • 1 tsp of roasted Pumpkin, 
  • 1 tsp of roasted Sunflower seeds and 
  • 1 tsp of roasted Sesame seeds

Instructions

  • Dry roast the Oats on medium high flame for 1-2 minutes.
  • Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
  • Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
  • Add the oats, saute them for another 1-2 minutes.
  • Add the soy sauce, mix well and bring to a boil. 
  • Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
  • Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.


Nutrition

  • Serving Size: 1
  • Calories: 308.31
  • Fat: 10.56
  • Carbohydrates: 37.8
  • Protein: 10.37

 

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Sweet potato -chickpeas kebab

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Sweet potato-chickpeas kebab

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Category: Side dish
  • Cuisine: Middle Eastern cuisine
  • Diet: Diabetic

Description

This Sweet potato and chickpeas kebab is a healthy and nutritious kebab recipe made with sweet potatoes, legumes, spices and herbs.You can serve it as a snack or even as a light Breakfast/lunch/dinner meal option with a side of a heart bowl of vegetable soup or salad. Serve theses kebabs along with a dip or sauce of your choice.



Instructions

  1.  Overnight soak chick peas in water.
  2.  Pressure cook them till they are soft, drain and keep aside.
  3.  Boil sweet potatoes, peel and mashed them thoroughly.
  4.  Mash green peas and chick peas in a grinder.
  5. Grind ginger and chili into paste.
  6.  Heat 2tsp oil in a pan. Add ginger chili paste and sauté foe 2 minutes. Add gram flour and sauté for 5-7 minutes till it is roasted.
  7.  Add green peas and chick peas paste, add mashed potatoes. Saute for another 5 minutes.
  8.  Add roasted cumin powder, black pepper and salt to taste, lemon juice and mix well.
  9.  Let the mixture cool down. Divide the mixture in five portions. Make six kebabs of each portion.
  10. Heat 2tsp oil in a grill- pan. Place the kebabs on it and cook for 2 minutes on each side.
  11.  Serve hot with coriander chutney and tamarind chutney and some salad on side.


Nutrition

  • Calories: 264Kcal
  • Fat: 3g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 14g

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mango diabetes

Mango & Diabetes

Over the last 2-3 days I was getting calls from my close relatives who are diabetic that their sugar levels were spiking very high. They had a fairly well managed sugar history. Probing into detail and asking if they had done any change in their food habit recently. Indeed, she was having one mango a day after recent whats app video circulation that mangoes are good for diabetes etc etc. I was surprised and got worried how much impact can be created through such incorrect assessment of free information by recipients on the internet.
Mango is a great fruit. It provides a good source of dietary fibre and an excellent source of beta carotene(VitaminA), vitamin C and vitamin E in our diet. It has high amount of natural sugar & low glycemic Index. Large intake of mango can lead to spikes in blood sugar level. Prolonged spike in blood sugar level leads to worsening of diabetic symptoms.
As a dietitian, I recommend maximum 100-120g of mango a day which equals to 1-2 medium slice. Mango can best be consumed as a mid meal snack. Diabetics should avoid consumption of mango with their main meals.
Inclusion of mango in a diabetic person’s diet should always be under strict supervision of a diabetologist or a trained dietitian. A trained dietitian plans mango in the diet, after evenly distributing the calories in the daily meal plan and ensuring that the sugar does not spike, thus, avoiding complications which may arise due to inappropriate consumption of mango.

Photo credit : Jacqueline Brandwayn from Unsplash

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Risk of heart disease from Diabetes

Diabetes increases the risk of heart disease by four to five times as compared to a non-diabetic person. Hence apart from blood sugar control diabetics also need to pay close attention to controlling their blood pressure and cholesterol levels.

Diabetics need to have a more stringent lifestyle control as compared to normal people. Lifestyle changes along with weight loss will lead to significant improvement in blood sugar levels.
People suffering with high blood pressure (known as hypertension) are more than twice as likely to suffer a heart attack or stroke as those with normal blood pressure. Hence diabetics need to keep their blood pressure as close to the ideal as possible, and always less than 130/80 millimeters of mercury (mm Hg).

The general dietary recommendations for diabetes will include, complex carbohydrates(like whole grain pastas, brown rice) avoid processed carbohydrates(like refined flour, polished white rice), prefer raw fruits over fruit juices, include protein (lean meat, eggs, lentils, beans, dairy), green leafy vegetables, avoid raw sugar & sweat treats.

Increasing physical activity, and losing weight—should help to lower your blood pressure. If diet and exercise alone do not bring your blood pressure into a healthy range, medications may be necessary to lower it.

Since diabetes increases your risk for cardiovascular disease, including heart attack and stroke, one should pay close attention to factors that can put you at greater risk for heart trouble. These are often referred to as the ABC’s:

  1. Haemoglobin A1c (HbA1c) blood sugar test
  2. Blood Pressure
  3. Cholesterol

 

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Fad diets

A fad weight loss diet is any diet which promises fast weight loss without a scientific logic. Fad diets mostly eliminate entire food groups and hence do not provide a wide range of important nutrients.

Fad diets provide short-term results and are difficult to sustain and lead to serious health problems on a long term basis. The best approach to weight loss is to follow a long-term, healthy and balanced eating plan and to exercise regularly.
Weight loss and fad diets:
Diets that encourage fast weight loss generally have little effect on body fat. The initial weight lost from fad diet is mostly water and lean muscle (which is generally not desirable).
When we cut down on food drastically, the body begins to break down muscle to meet energy needs. Muscle break down to release energy is faster than breakdown of fat stored in the body, which is not the desirable route to weight loss.
Breaking down muscle leads to:
• a loss of water, creating the illusion of rapid weight loss
• a reduced metabolic rate, so when the diet is stopped it is much easier for the body to gain fat than it was prior to going on the diet.
As a result, with loss of muscle, our body will become fatter over time.
Fad diets often encourage a short-term change in eating behavior, rather than encouraging changes that can be sustained in the long-term basis. It is essential that diet should meet nutritional needs, and is practical and suitable for individual lifestyles.

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Diabetes a Frighteningly Familiar Ailment

With over 67 million of the population of India alone being diagnosed with diabetes and around 66% Indian children having abnormal blood sugar levels, does Diabetes mellitus or Madhumeham, as called in India, like the common cold, now need to be christened the common diabetes? As far as this country is concerned, it is fast becoming the next big epidemic of our times.

Let’s take a look at how the disorder takes place: In normal functioning of the body, sugar taken in gets digested and broken down into its simpler form, glucose, which is carried by the blood to the cells where they get used up as fuel for energy. Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. When there is a break in this chain of process, it could result in any of the two types of diabetes:

Type 1: Where the body is completely unable to produce insulin

Type 2: Where the body produces insulin but the cells don’t respond to it

In both cases, the glucose can’t enter the cells, thereby increasing the level of sugar in the blood.

Symptoms of diabetes:

Out of all, the three big symptoms are the 3Ps:

Polydipsia: A state of unusually excessive thirst and a constant feeling of dryness in the mouth and throat.

Polyphagia: It is the medical term used to describe excessive hunger or increased appetite that is beyond response to strenuous physical activity.

Polyuria: A condition where the body urinates more than 3 liters a day, as compared to the normal one to two liters in adults.

However, the above symptoms are not always possible to detect, especially in Type 2 diabetes where symptoms appear gradually over a period of years. The other symptoms to take note of are:

Blurred vision: Blurred vision can affect one eye (unilateral blurred vision) or both (bilateral blurred vision) eyes, and can occur often or rarely, but most importantly, can lead to a more serious eye problem.

Slow healing of wounds: High blood sugar levels lower the immunity of the body which results in cuts and wounds taking unnaturally long to heal.

Unexplained weight loss: Barring the couple of kilos here and there that increase or decrease, body weight in adults is supposed to stay stable. Which is why any drastic weight loss (i.e. over 5% of your body weight) that is unintentional, should trigger alarms of an underlying ailment.

Fatigue or extreme tiredness: The type of weariness that doesn’t wear off even after adequate hours of rest.

Genital itchiness: Unless caused by skin irritations or allergen, in which case they reduce quickly, genital itchiness can be a sign of a more serious ailment like diabetes.

There are also some symptoms that are gender specific, for example:

In men

  • Reduced strength from loss of muscle mass
  • Thrush around the genitals
  • Itching of or around the penis
  • Erectile dysfunction

In women

  • Thrush and yeast infections
  • Itching around the vagina
  • Female sexual dysfunction

Before diabetes hits:

There are two stages where if detected, diabetes can be brought to control more easily:

Pre-diabetes: It means that the cells in your body are becoming resistant to insulin or your pancreas is not producing as much insulin as required. Your blood glucose levels are higher than normal, but not high enough to be called diabetes. It is a warning of a future development of diabetes but is also your chance of preventing development of Type 2 diabetes through proper diet and exercise.

Gestational diabetes: A form of diabetes that occurs during pregnancy, has the same symptoms as for other forms of diabetes. Sometimes the symptoms may not be noticeable, which is why women are tested for gestational diabetes between weeks 24 and 28 of their pregnancy. Gestational diabetes develops in about 3 to 5% of all pregnancies. It usually appears during the second trimester and disappears after the birth of the baby. If not controlled, complications can affect both the mother and the baby. GD also increases the risk of developing it again during future pregnancies and that of of Type 2 diabetes later in life.

Preventive measures against diabetes:

Reduce the intake of refined carbs like refined flour, white sugar, etc. and include more complex carbs like whole grains in your diet that take longer to digest, releasing slow but continuous energy for a long duration.

Get enough physical exercise in a day, either in the form of walking or running for a short while or playing a sport or a recreational activity involving physical movement. Just don’t sit stagnant for hours!

Get quality rest. Sleep for a good 6-8 hours and make sure it is deep sleep.

Keep stress out of your life. When in stress, the body releases a stress hormone called ‘cortisol’, which is antagonistic to insulin activity. The stress hormones make your blood sugar go up.

Have meals on time. Sure, work and business makes us put timely meals on a backseat, but at least starting the day with a hearty breakfast and ending it with a light, early dinner ensures that most of the damage has been controlled.

However, once diagnosed with diabetes, professional scrutiny and medication should be sought immediately to keep a check on further development.

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Glycemic Index

Glycemic Index is the numerical index given to a carbohydrate-rich food that is based on the average increase in blood glucose level occurring in blood after the food is eaten. The higher the number, the greater the blood sugar response.

The Glycemic Index tells us how rapidly a particular carbohydrate turns into sugar.

Some factors that affect GI: 

Processing (puffed cereals have a much higher GI than the grain they came from), ripeness of fruit (unripe bananas can have a GI of 43, where overripe ones have been clocked at 74), protein content (soy beans have a lower GI than other beans), fat content (peanuts have a very low GI), fiber (orange juice has a higher GI than oranges), and how small the particles are (whole grains have a relatively low GI, but grinding them into flour shoots up the GI).

Glycemic index is the scale that was created on a standard amount of carbohydrate per food (50 grams), it doesn’t give people information about the amount of food they are actually eating. This information too is important if we want to assess the true impact of carbohydrate consumption. For this reason, the concept of the glycemic load was created, which takes serving size into account.

The glycemic load of a food is the glycemic index divided by hundred and multiplied by its available carbohydrate content (i.e. carbohydrate minus fibre) in grams.

For example, if we consider watermelon. Water melon has a high glycemic Index (about 72). However, a serving of 120g of watermelon has only about 6g of available carbohydrate per serving. So its glycemic load is pretty low i.e. 72/100 x 6 = 4.32.

Following is the list of some common food with their glycemic index.

Photo credit : myhealthandliving.com

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