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Thread: Starch enemy!!!!!!!!

  1. #1

    Starch enemy!!!!!!!!

    HEALTHY FOOD HABITS CAN GO A LONG WAY IN HELPING TO DEAL WITH MEDICAL COMPLICATIONS SUCH AS “DIABETES”……READ ON !!!!!!!!

    Do you know that carbohydrates are major culprit when it comes to rising incidence of diabetes ,increased triglyceride levels and cholesterol levels?

    Well, we Indians need to understand a lot about carbohydrates, considering the fact that our diet is inherently cereal based. Add to that the fact that majority of us are vegetarians, which emphasizes the over use of carbohydrates.

    There are two aspects to carbohydrates- the quantity and the quality. In Indian context, the quality of carbohydrates need to be addressed and understood comprehensively.

    Carbohydrates are the best energy giving fuels to the body. The problem arises when we overdo the quantity and undermine quality. This has adverse effect on body leading to the risk of developing health related problems like abdominal obesity, elevated blood sugars, increased cholesterol, elevated triglyceride and increased risk to diabetes coupled with heart disease over a period of time.

    The quality of carbohydrates relates to the glycemic response (rise in blood sugar) produced on consuming a defined amount of carbohydrates at given time. It is high for simple carbohydrates like sugars as they get absorbed quickly, but withen the perview of complex carbohyderates it varies from food to food .For instance, two slice of bread(small), one medium sized chapatti, one small katori of boiled rice, one medium size potato and one medium katori dal contain 20gms of carbohydrates but the glycemic response is highest for bread followed by potato, rice, chapatti.The least is for dal.So, if we are wise in terms of our selection of source of carbohydrates we can blunt the glycemic response of our daily meal.

    WHY IS THE GLYCEMIC RESPONSE OF A MEAL IMPORTANT???

    Large quantity of high glycemic index carbohydrates favour hyperinsulimenia (increased insulin levels) in our body. As we all know, that’s an unhealthy state to be in as,over a period of time, it makes insulin inefficient. Technically this is called the development of insulin resistance.The out come is that insulin starts converting carbohydrates consumed into fats, leading to a rise in the levels of triglycerides. Besides, there is an increase risk of bad cholesterol levels and your risk to heart dieases also increases.



    TO DECREASE THE GLYCEMIC RESPONSE OF THE MEAL

    • Emphasise on good amount of vegetables(fibrous and leafy, plus peas, beans, lady’s fingers , gavar etc) in each meal, in both, mildly cooked and raw form as they are loaded with soluble and insoluble fibre that blunts the glycemic response.
    • Avoid vegetables like beetroot, carrots as they have a high glycemic index.
    • Do not go overboard with juices. Keep the number to three servings(one serving is one unit of fruit or one medium sized bowl of chopped fruit) as upper limit.
    • Increase the quantum of vegetables rather then fruits.Consume fruits with peels.
    • Incorporate oilseeds like methi, flax and nuts in restricted amount on regular basis.
    • Consume coarse cereals like bajra, jowar, maize atleast in one of the major meals. Pasta made out of durum wheat has low glycemic response.
    • Consume pulses, sprouts and dals every day in the main intake in a meal.
    • Make curd and milk an important part of the meal, they have a low glycemic response. Opt for low fat options.
    • Do not overdo on fermented food preparation like dhoklas and idilis, even though they are steamed.
    Fermented batter converts complex sugars to simple and increases the glycemic response.
    The bottom line is to keep the quantum of carbohydrates in rationed amounts per day (50-55 percent), select low glycemic response options in each meal, have a better spread out through out the day and lower your triglycerides and blood sugar levels.
    Regards,
    Prof.Dolly Sirohi

  2. #2
    Would you mind telling the source of the article? It helps!
    Thanks!
    "Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
    -Mark Twain

  3. #3
    Do you know that carbohydrates are major culprit when it comes to rising incidence of diabetes ,increased triglyceride levels and cholesterol levels?
    The biggest culprits are a lack of exercise and sedentary lifestyle. of course what one eats is important as well.

  4. #4

    Lightbulb NICE! one Dolly

    I am in the process of reading a book "Maximum Performance For Life" by Mackie Shilstone. It discusses all eating/sleeping/exercise habbits for better living. If any of us get times, please read this book. There are many other books, available in the market on the same subject, pick the good one of your choice.

    No doubt that exercise is the one of the important.

    Thanks for sharing this Dolly.

  5. #5
    Quote Originally Posted by poonam View Post
    Would you mind telling the source of the article? It helps!
    Thanks!
    Not at all poonam ji i wont mind sharing it.....Magazine "health plus"recently i was going through it...so thought let me share it with our jatland family...as it really helps.

    Coz after all "health is wealth"!!!!!!!
    Regards,
    Prof.Dolly Sirohi

  6. #6

    Smile Thanks!!!!!

    Quote Originally Posted by gaganrana View Post
    I am in the process of reading a book "Maximum Performance For Life" by Mackie Shilstone. It discusses all eating/sleeping/exercise habbits for better living. If any of us get times, please read this book. There are many other books, available in the market on the same subject, pick the good one of your choice.

    No doubt that exercise is the one of the important.

    Thanks for sharing this Dolly.
    Thank you Gagan!
    Well no doubt there are lot many books available on health n fitness,but thanks for providing information above.
    Keep adding if you come across any related information...
    It really helps....
    Regards,
    Prof.Dolly Sirohi

  7. #7
    Good n useful info Dolly....God i wasn't aware of so many things....thanks for sharing
    I AM WHAT I AM....JAT.... 16X2=8

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