In the first part of this diabetic food series, we told you about some of the foods that diabetics should watch out for. Here is the remaining list:
Pizza: Most pizzas have a base made from refined flour (maida). Besides a high GI, pizza is loaded with fat calories from unhealthy toppings like high fat cheese, oil, preserved meats, etc.
Low fat namkeen: Low fat snacks and ‘low fat namkeen’ are popular in India. The producers claim that instead of frying, they bake the products. Which probably reduces the fat content, but most of them are still made from foods like refined flour and contain added sugar, which raise the glycemic index. So, diabetics should watch out for these.
French Fries (finger chips): A favourite but these come in at a GI of 75! (GI of sugar is 68) So, for anyone trying to control their blood sugar level or lose weight should keep french fries away
Paranthas/Naan: Most paranthas and naan are made from maida (refined flour) which as we’ve discussed raises your blood glucose level. So, avoid them, or make healthy paranthas.
Alcohol: Last but not the least, alcohol is primarily sugar, so it spikes your blood glucose levels significantly. Besides promoting fat storage, alcohol consumption can promote female hormone production in men and lead to male breasts.
Bournvita: Advertised as a healthy mix- this is a sugar added health drink, so not exactly diabetic food
Corn Soup: Whether is chicken corn soup or veg, corn soup uses corn flour as a base ingredient, which has a high glycemic index. Go for clear soups instead. To find the healthiest food when eating out- see this for healthy options in Chinese food, eating healhy at Italian restaurants, and healthy choices in Indian Mughlai food.
Other foods that diabetics should avoid
Desserts (like cakes, pastries), Indian sweets (barfi, sandesh, gulab jamun, kheer, etc.), waffles, rice cakes, doughnuts, pancakes, potato, soft drinks, sugar added cereals, honey, bagel, corn chips, burgers, noodles, crossiants, pastries, jams, cola/orange bars.
Find out what goes into the food you eat. If its got sugar, refined flour or corn flour, keep it away. Its hard to remove sweet foods from your diet completely, so to substitute for sugar we did an analysis of the healthiest sugar substitute between Aspartame, Saccharin and Sucralose, Stevia.
So, watch your diet, manage your blood sugar, and fix your diabetes!
Pizza can completely sabotage for weight loss plans? Its actually double trouble with pizza- the ingredients and the portions.
Pizza Ingredients: Most pizzas are made from a base of refined flour (maida), which has a high Glycemic Index, so it spikes your blood sugar and promotes fat storage. Further its topped with plenty of cheese and oil, loaded with saturated fat. Many use high fat meats like pepperoni and sausage also, again loaded with artery clogging saturated fat and lots of sodium preservatives (increases blood pressure). To make it worse, now pizza bases come stuffed with cheese!
Pizza Calories: Pizza varies in size, toppings .. so one slice of restaurant pizza can vary from 200 calories to 400 calories, loaded with upto 20-25 gm of fat, and plenty of carbohydrates. To burn off a 300 calorie slice of pizza, you need to run almost 3 miles (4.8 km)! Want to know the exercise to burn off one slice of cake.
Portions: Pizza is delicious, so we get greedy and eat more than our healthy portion sizes. Also, pizzas are getting larger. Each slice can itself be a meal. But most of us don’t stop at one slice!
So, to make pizza healthy, here are some healthy pizza recipe tips- use a whole wheat base, for the topping use a home made tomato sauce (not ketchup), add lots of veggies like sun dried tomatoes, mushrooms, garlic, olives, baby spinach .. even pineapple is good (let your imagination run wild), use lean meats like chicken, low fat sausage, and top it off with some low fat cheese! With these changes, you could make a healthy low fat pizza. Using a whole wheat base, increases vitamin B and fiber content in your pizza.
To control calories and portions, use small thin crust pizza bases, so each pizza is a serving for one or two people.
If you make pizza the healthy way, you could turn pizza into a healthy muscle meal also!