Ø Avoid over-indulgence at all cost, be it food, alcohol, smoking or sex.

Ø Develop the habit of taking four to five meals a day than a few large meals.

Ø Eating a well-balanced healthy diet that is low in fat and rich in fiber such as whole grains, vegetables and legumes (dried bean, peas or lentils). Take green vegetables but avoid roots.

Ø Carbohydrates–starches and sugars–found in fruits, vegetables and grains are the body’s main source of energy. There are two kinds of carbohydrates: Simple and Complex.  Complex carbohydrates are found in starchy foods such as pasta, bread, dried beans, rice and potatoes. Simple carbohydrates are found in fruits, vegetables, milk, table sugar, desserts and other sweets. For diabetics, complex carbohydrates are better than the simple carbohydrates and therefore must constitute the largest portion of their diet. Complex carbohydrates provide fiber and a variety of vitamins, and minerals and are low in fat. They also take longer  time to digest which helps diabetics to keep their glucose under control. Avoid all refined carbohydrates such as sugar and white flour and every thing made with them.

Ø Limit protein intake to 10-15 percent of your total daily calories. If you have signs of kidney disease, your doctor may recommend further reduction of your protein intake.  If you are a non-vegetarian, avoid red meat as much as possible. Give preference to fish and poultry.

Ø Fat intake should be limited to 25-30 percent of your total daily calories, unless your doctor or dietician has recommended otherwise. The actual percentage of fat in your calories will depend on factors such as body weight, blood sugar level, cholesterol level, and one’s  general state of health.  Monosaturated fats, found in olive oil and canola oil are comparatively better. Polyunsaturated fats, found in vegetable oils such as safflower oil, corn oil, and soybean oil, in moderation can be beneficial for cholesterol.  Saturated fat found in meats, dairy products and tropical vegetable oils–palm oil, peanut oil, and coconut oil– is the least healthy type and must therefore be avoided as far as possible. Saturated fat raises cholesterol level in the blood more than any other kind of fat.  Foods highest in saturated fat include: red meats, poultry skin,  whole milk products like butter, ice cream, cheese, sweets etc.

Ø Be a lacto-vegetarian, as far as possible. This implies low calorie alkaline diet of high quality natural foods consisting of natural, unrefined, slow-digesting carbohydrates such as whole grains like millet and oats. Buttermilk, tomato juice, lime juice, soups and salads can be taken in unlimited amounts. In fact, whenever you feel hungry, take any one of them.

Ø Fruits like apple, orange, sweetlime, papaya, guava, plum, pomegranate, watermelon, muskmelon, can be taken when blood sugar is under control.

Ø Take as much raw foods as possible–preferably as much as 80 percent of the total food intake.  Raw foods stimulate the pancreas and increase insulin production.

Ø Switch over to alkaline foods. Diabetics have a tendency for over-acidity because of slowed down protein and fat metabolism. Give emphasis to: vegetables, fruits, skimmed milk and garlic. Garlic has been shown to be able to reduce blood sugar in diabetes.

If apple was the forbidden fruit for Adam, the following are the forbidden foods for a diabetic. Eating apple threw Adam out of the Eden Garden, eating these forbidden foods may throw a diabetic out of…………………

Ø Sugar, honey, glucose, jaggery, sweets

Ø Dry fruits like cashewnuts, Badam (Almond), pista, (Pistachio), dates and raisins

Ø Soft drinks/health drinks that contain sugar

Ø Sweet fruits like mangoes, jack fruit, grapes etc.

Ø ALCOHOLIC DRINKS

Nobody
Nourishes Diabetes
more than the diabetics themselves.

Physical exercise is only next to medicine for a diabetic. For details See under: Walking the Best Exercise

Control By Controlling The Negative Emotional Feelings

It is not the lack of medicines that poses a problem to a diabetic patient; it is the lack of self-discipline that is the major culprit. All what is required to be self-disciplined is: THE WILL TO LEAD A HEALTHY AND HAPPY LIFE.

Let it be reiterated once again that unhappiness caused by any negative feeling is a generous contributor to and a potent aggravator of diabetes. A diabetic can ill-afford it.   For how to overcome negativism in life See under: Can You Be Healthy Without Being Happy.

Monitoring  and   Control of  Weight	Self-Monitoring of  Blood and Urine Sugar	Keeping a Record
Punctuality  in taking  medicines