Celebrate a diabetic - Friendly Christmas

Celebrate a Diabetic- Friendly Christmas and New Year

SHEELA PAUL AND AMUDHAVALLI – Dietitians
- MV Nutrition Education Service

Celebrations can be difficult for anyone with a chronic illness. For many people with diabetes, Christmas and New Year, which are associated with large meals and sweet treats, can be a tough time of the year - how do you resist temptation when it’s lurking at every corner? The good news is that, with a bit of planning, you can make your Christmas celebration diabetic-friendly and enjoyable for everyone while keeping your blood sugar levels under control and your waistline in check.

If you have diabetes, you don’t have to eat anything different from the rest of your family. By making a few changes, opting for healthier foods and keeping the “naughty treats” at a minimum, you can also join in the fun.

Include low- fat and reduced-sugar options in your meal plans. Avoid heavy starch dishes, like all-bread stuffing. Have fewer desserts on the menu. Add more vegetables and fruits to meals. Plan to eat healthy snacks like raw vegetables and roasted nuts or air-popped popcorn. Whole fruits also make excellent snacks. Keep alcoholic beverages at a minimum and never have alcohol without food. Have food and snacks on a regular schedule to keep blood sugar stable.

BREAKFAST:

Do not eat a huge breakfast on Christmas morning. Have a low- calorie breakfast or a salad or one fruit with two or three heaped tablespoons of low-fat yoghurt or curd as the rest of the day a lot of food is probably going to be consumed.

LUNCH:

Try to eat a normal plate of food for lunch on Christmas day. Your plate should have two cups of vegetable, two cups of cereal such as rice or  a couple of chappathis,  one cup of curd and one cup of dhal or meat and  some  salad. Don't feel tempted to have another lunch-time helping. The Christmas day lunch foods are probably going to be on the menu for the next two to three days, so you won't miss out!

DINNER:
         
Christmas dinner should be very small, if you have anything at all.

DESSERT:
    
Try to postpone the dessert until coffee time or after your Christmas afternoon nap or, even better, after a brisk walk, as blood glucose levels soar higher when too much is eaten in one sitting. Strawberries and low-fat ice cream are the best choice for dessert, but if you want to have Christmas pudding, have a piece of  low-fat fruit cake with a little bit of low-fat ice cream or low-fat  custard.

SUGAR ALCOHOLS:

Sugar-free sweets, like sugar-free chocolates and candies, are usually sweetened with sugar alcohols. While these can be a nice treat, excessive consumption can cause painful gas and have a laxative effect. Avoid eating too many of these treats.

MAKE WISE FOOD CHOICES:

 Choose dishes with minimal sauces and dressings. Cut back on salt, remove visible fat from food, including chicken skin, and give up deep-fried foods and pastries. The traditional turkey/chicken that is served for Christmas is actually a good choice of white meat, as it is low in fat (if served without the skin and if it’s roasted, not fried) and high in protein. The real culprits are the high calorie gravy and stuffing that are usually served with the turkey/chicken - so, stay way from these.

EAT YOUR VEGGIES:
    
Vegetables are an important source of nutrients for everyone. Unfortunately, it doesn’t always feature very high on the Christmas menu. Why not add some colour to the table with a choice of veggies? A fresh salad or non-starchy veggies are not only low in carbs and calorie, they will also help you to stop from overeating on foods high in fat and calories. See to it that there are enough salads and/or vegetables at lunch and when you get hungry, have a helping of salad so that you avoid nibbling on nuts and chocolates that might be lying around.

THINK ABOUT THE TIMING OF YOUR MEAL

 Your Christmas lunch may only be ready by the middle of the afternoon. It’s therefore good to have a healthy snack handy, to ensure that your blood glucose levels don’t fall too low. If you are visiting friends or family, don’t be shy to ask for a healthy snack to keep your blood glucose levels steady.

If you take insulin injections or a pill that lowers blood glucose, you may need to have a snack at your normal meal time to prevent a low blood glucose level. You can also delay your injection until you are about to eat, however, if you are uncertain about adjusting the timing of your injections, consult with your diabetologist.

DRINK IN MODERATION

Remember that alcohol is high in calories. Stay away from sugary, non-alcoholic drinks. Choose artificially sweetened cold drinks or water. Keep a jug of ice water flavored with lemon slices and mint leaves around.

DON’T FORGET TO EXERCISE

 Physical activity is a good way to manage both, your weight and blood glucose levels. If you manage diabetes without medication or insulin, a brisk walk after a meal will help reduce your blood sugar levels. Even if you manage diabetes with medication, exercise can help to reduce your blood sugar, as long as you find the fine balance between high and low blood sugar. Check your blood sugar before and after exercise.

FOCUS ON FRIENDS AND FAMILY INSTEAD OF FOOD

Enjoy quality time with family and friends, and do the things that you love best during the festive season.

Don’t crowd your day with activities. Allow time for rest and regular exercise, which is important for everyone, and especially for people with diabetes.


GIFTS

Choose gifts carefully for everyone. While choosing gifts for people with diabetes, keep the following in mind. Food gifts should be reduced sugar or sugar-free; products such as nuts   and fruits are good choices. Diabetic feet require special care: choose white, non-binding socks, and a pedicure kit. Diabetic skin is sensitive; choose skin products that are gentle and moisturizing, and clothing that is comfortable and non-binding. Avoid heated products, such as heating pads and electrical equipment, people with diabetes who have poor circulation can be burned by these products. Some people with diabetes may enjoy gifts specifically relating to their condition, such as a subscription to a diabetic lifestyle magazine or diabetic cookbook, while others may prefer gifts that focus on other aspects of their lives, such as their favorite interests and hobbies.



FOR THE PERSON WITH DIABETES . . .

Monitor your blood sugar closely and do not skip your medication. Eat regularly and avoid low blood sugar. Control your portion sizes, especially where starches and sweets are concerned. Include some protein with every meal or snack to help keep your blood sugar stable. Do not drink excessive alcohol. Don’t drink at all on an empty stomach. Have a light snack before you go to a party. Keep healthy food and glucose supplements with you at all times. Get plenty of rest and exercise. If you are travelling, take regular breaks to stretch and move around.

PLAN AHEAD

A good way for a holiday without any complications with your diabetes is to plan ahead. Think about what you’ll be doing and where you’ll be going to eat and drink, and check out the options beforehand. If you are eating out, choose a restaurant or café that serves a good variety of healthy options. You can also take more salad with dressing served on the side, so that you can control the amount and eat slowly - allow time to enjoy the taste of your food.

Remember to stay active. Balance your eating, reading and relaxing time with a good walk or other activity each day to get the blood pumping.

At the best of times it can be hard to resist the tasty treats in life, but at Christmas it is even tougher. Christmas pudding and other sweet temptations can test those with the strongest of resolve!

Wish you happy Christmas   

  And 

      Prosperous New Year

FIGHT OBESITY

 Dept. of Nutrition and Dietetics

Obesity is now considered a disease which can be treated and prevented.

It is increasing at an alarming rate throughout the world. Today it is estimated that there are more than 300 million obese people world-wide. Obesity is defined as a condition of excess body fat and is associated with a large number of debilitating and life-threatening disorders. The occurrence of obesity is increasing in most parts of the world, affecting men, women and children. Furthermore, obesity is no longer just a concern for developed countries, but it is becoming an increasing problem in many developing countries.

Children who are obese may grow up to become obese adults. Studies indicate that obesity is more likely to persist when its onset is in late childhood or adolescence and where children have obese parents. Heat intolerance, breathlessness on exertion, tiredness and flat feet are some of the problems associated with excess weight in children and adolescents.

Lifestyle and lack of awareness are the two main culprits for the rise in the number of cases of obesity. Increasing competition, arbitrary working hours and an increasing dependence on fast food as well as stress and lack of sleep promote unhealthy lifestyle changes.

People who live on junk food put on weight due to the fat, processed flour and the oil used.  Besides, junk food is always accompanied by glasses of sodas and colas which are high in calories.  People who are overweight feel lethargic and are less inclined to be active and alert. Their reflexes and senses become duller and they start to lead a more sedentary life. So, junk and fast foods should be replaced with healthy food to prevent obesity

Too much junk food prevents a person from eating good nutritious food such as   fruits and vegetables and other wholesome food. The body has a weak immune system and is prone to illnesses like colds and fevers. Processed foods also have no fiber content and junk food enthusiasts often feel constipated.

Fight obesity. It starts with healthy habits. It is all about attitude, discipline and about wanting to lead life to the fullest. The risk of health problems starts when someone is only very slightly overweight and the chances of problems increases as a person becomes more and more overweight.

Survival skills for diabetes

Top 6 survival skills for diabetes

Diabetes affects millions of people and is a very serious lifelong health problem. However, keeping diabetes in control is a difficult task as more than half of the care for diabetes is self driven.

This makes it important to be self-aware, and skilled in these care methods. On World Diabetes Day 2012, Ms. Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living DietClinic, Mumbai, shares a few steps to help you manage diabetes better.

Survival step 1: Diabetes and its treatment

Diabetes is a condition that causes high blood sugar. It cannot be completely cured but it can definitely be managed. There are basically two types of diabetes, the first being Type 1 diabetes, wherein the body's immune system destroys the insulin producing cells in the pancreas. Due to low insulin level, it is treated with daily insulin injections and a healthy diet. The second type is Type 2 diabetes, here the pancreas does not produce enough insulin or does not use insulin efficiently. It is treated by implementing a diet modification, exercise plan or oral medication.

Survival step 2: Time-to-time medication

Medicines and injections are very important to manage your diabetes level. Whichever medicines your doctor prescribes for you, take detailed information about its dosage, and follow it the way advised by your doctor. Whenever you make any appointment with any healthcare professional, take the list of all the medicines you have been advised to manage your diabetes level, to avoid any medicinal complications.

Survival step 3: The right FOOD

You need to take heed to what you eat to manage diabetes. Follow a diet planned for you by your dietician to maintain your weight and to lower your blood sugar. Never skip meals and eat three small meals to keep blood sugar level in control.

Survival step 4: Self-tests

Testing your blood sugar is the next important thing to do. This will give your healthcare the necessary information required so that he can balance between your diet, physical activity and medications accordingly. If your blood sugar falls below 70 or is above 240 more than two times in a week then call your doctor.

Survival step 5: High and low blood sugar

An unbalanced blood sugar level can lead to serious complications. If your blood sugars are low (less than 70) treat it immediately with 15 grams of carbohydrates like 3-4 glucose tablets, ½ juice or 1 cup skimmed milk. After this wait for 15 minutes and retest your blood sugar level. If it is still low then treat it again with 15 grams of carbohydrate. Whereas, if you have high blood sugar level, then test your blood sugar every 4 hours, drink at least 8 glasses of water to prevent dehydration and consume 45-50 grams of carbohydrates every four hours. Examples of 45-50 grams of carbohydrates are orange or grape juice 1 ½ cups, canned fruit 1 ½ cups, toast 3 slice and regular yoghurt 1 cup.

If you have type 1 diabetes and your blood sugar is greater than 240, test for ketones at every meal.

Survival step 6: Preventive exams

Prevent small cuts from becoming major complications. If you are a diabetic patient even tiny cuts can develop into a major infection that may require amputation . Hence, check your feet daily. Go for an eye check up and complete body check up to prevent long term complications.

Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

-    Times of India

DIA - HEALTH QUIZ

DIA- HEALTH QUIZ FOR CHILDREN’S

    Ms. Sheela Paul, Ms.Vimala.S, Ms.Amuda (Dietitians)

Knowledge is Power    

“Knowledge is of no value unless you put it into practice.”

- Anton Chekhov 

THIS YEAR WE ARE VERY LUCKLY TO CELEBRATE DEEPAVALI, WORLD DIABETES DAY AND CHILDREN’S DAY. WHAT A GREAT COINCIDENCE!

KEEPING THIS IN MIND WE HAVE A HEALTH QUIZ ...

Some important terms connected with diabetes are given below. But the words are all jumbled. Try to find the correct word.

1. LISINNU
2. DOBY TIGHWE
3. FELS RINGTOONIM
4.  LYYMAOICGEHP
5.  FILE TYLES
6. TLCUGMEERO
7. TOFO RACE
8. NANBAA
9. CEREEISX
10. HOSTROLLCEE
11. ABESDIET LILUSMET
12. INGOBOHEML
13. PENROTI
14. OUTAMNIMEU
15. SULIINNMUPP
16. BCILDDOHOESIYHOT

1. What is red or green, round and sometimes sweet and   sometimes sour?

2.  What is green on the outside and with lots of small green balls on the inside when you open it up?

3. Which is the only vegetable  that makes you cry ?

4. I am a fruit. I always taste sour . But I am rich in vitamin C. What am I?

5. I am round and red. Some people think I am a vegetable  but I am really a fruit. People  like to use me in a salad. What am I?

6. I am a yellow fruit with three “A’s” in my name. I have a lot of potassium which helps  your muscles work better. I am tough on the outside and soft on the inside. What am I?

7. I am a tropical fruit. I havemany different colors on the   outside. To say my name, say the opposite of “WOMAN” and then say the opposite of  “STOP.” What am I?

8. I am a fruit that is very spiky  on the outside and yellow,  soft and juicy on the inside. I   have “APPLE” in my name,  but I am not an apple! What  am I?

9. I am a vegetable, and I come in a variety of colors, like orange, red, yellow and green. They relate me to umbrella. I rhyme with “CUM”. What am I?

10. I come in different colors, like green and red. Before I became raisins, I was a bunch of these. What am I?

Send your answers to - diethelpmvdiabetes@gmail.com

Diabetes and Food Preparation

Diabetes and Food Preparation -  Crusty foods affect diabetes

Findings from a study conducted at the University of Illinois, USA suggest that people with diabetes should avoid cooking methods that produce crusty foods such as the crispy edge of a cake /brownie, or crispy borders of meats, especially ground meat, such as hamburgers.

Cooking methods using very high, intense, dry heat that create a crust  produce advanced glycation end products (AGE’s) which often cause long term damage to other parts of the body. AGE’s are associated with plaque formation that could result in cardio- vascular disease.

Consuming products containing AGE’s could worsen the existing cardio-vascular disease complication of diabetes.

People with diabetes have always been advised to bake, boil, grill or steam their foods instead of frying it. The emphasis has been on eating less saturated fat and more fruit and vegetables and fibre. Now it seems that the method of cooking food may also be an important factor in managing the diet.

(TOI -  27 October, 2012.)

Managing stress … 

Stress is a disease of modern times and is believed to cause more ailments than any other cause known to modern medicine.

There are many ways to overcome stress - yoga, meditation, physical exercise, massage, aroma therapy, music therapy, laughter therapy, relaxation therapy, Tai-chi, Qigong, medication and so on.

However, whatever you do, unless you have a healthy diet, stress will take its toll on you.

During times of stress, a healthy person is better able to handle situations.  The body loses a lot of its store of nutrients especially proteins and vitamins A, B and C during this time. A balanced diet is the key to ensure that the body gets all the nutrients it needs.

In addition, specific foods contain nutrients that can help reduce stress and anxiety.

Almonds, banana, broccoli, cottage cheese, green tea, lime juice, milk, blueberries, oranges, oats, whole grain rice and spinach can reduce stress and anxiety. 

Citrus fruits are a rich source of vitamin C which is known to boost the immune system or reduce allergies and is now known to be good in stress management.

Banana contains a type of protein that is converted to seratonin which helps a person to relax, improves the mood, and makes one feel happier.  It is also a good source of magnesium, an anti-stress mineral because of its calming effect.

Milk is rich in antioxidants, Vitamins B2 and B12 and calcium and protein. Calcium has a calming effect on muscles.

So, when trying to deal with stress, reach out for these foods instead of that cup of coffee!


Healthy Foods: Nuts for the guts…

A new study shows that pistachios promote the growth of beneficial bacteria in the digestive tract.

They are rich in dietary fibre, Vitamin B6, thiamine, manganese and copper which are beneficial for bacteria in the intestines. These bacteria are necessary for healthy digestion, and strong immune system. You need to constantly replenish and nurture intestinal flora. A handful of pistachio is better than a nutrient -empty snack like chips or a soft drink .

For a healthy life…  

•    Get up 15 minutes early

•    Go for a brisk walk

•    Hold your hands behind your back and stretch your shoulders.

•    Change coffee break into a physical activity break

•    Ride a cycle to work

•    Make it a habit to say’ thank  you’.

•    Learn to say ‘NO’

•    Laugh out loud

•    Take  a deep breath and let it all out at one go

•    Spend an evening without TV

•    Take a different route to work

•    Make time for play

•    Do one thing at a time

•    Cut back on caffeine

•    Count your blessings

•    Read something funny every day

•    Angry? … Count to 10 before exploding.


(TOI-  Oct 28, 2012)

Get your fats right…

Some fat is necessary for good health – in the correct quantity though. 20 – 30 % of total calories in the diet must come from fats.

Know the right combination, differentiate between good fats and bad fats and use fats correctly.

Know the source of good fats and bad fats and strike a balance.  Sources of good fat are nuts and seeds, fatty fish and cold pressed oils. Mono Unsaturated Fats (MUFA) reduce the LDL cholesterol and are found in mustard, rice bran, sesame, rapeseed, ground nut and olive oils.

The quality of fats is as important as the quantity. A diet high in MUFA with no trans fats can be helpful.

Fried food, Indian snacks like fried namkeens, samosa, kachori , Indian sweets, and food from cheap eateries contain the undesirable and fattening trans fats.

What to do…

For an ideal mix of fats, choose a variety of blended vegetable oils such as mustard, canola, sesame, rice bran and olive oil instead of a single source.

Choose less refined or cold pressed oils. Refined oils provide imbalanced fats and are responsible for various health problems. Also, high heat during refining destroys vitamins and antioxidants. Less refined or cold pressed oils such as olive, peanut and sunflower retain flavour, aroma, and nutritive value.

Choose oils with high smoking points for frying. Smoking point of an oil is the temperature at which it starts emitting a blue haze which indicates the formation of decomposition products. Do not heat oil without food for more than a minute.

Most vegetable oils have high smoking points but butter, and coconut oil do not.

(TOI  28 Oct, 2012)

Type 2 Diabetes Mellitus

Heading towards being diagnosed with Type 2 Diabetes Mellitus

A sedentary lifestyle and excess weight can predispose a person to diabetes mellitus. Extra fatty tissue releases cytokines- inflammatory markers- into the blood stream, causing inflammation. Inflammation inhibits the action of insulin made in the pancreas and as a result, the body cannot use the insulin effectively and increases the demand for it. This damages body tissues.

Your body prompts β-cells in the pancreas to produce more insulin. The pancreas secretes insulin in two phases -  a quick burst to control the rise of blood glucose from the first bites of food  and a second phase where insulin is released more slowly for about 90 minutes during and after eating.

Large amounts of insulin in the blood stream help to keep blood glucose normal, but lipid levels rise and begin to become abnormal. Triglycerides rise and HDL lowers. Blood pressure often rises.

Blood glucose climbs slowly. Pancreatic β-cells cannot make enough insulin to keep blood glucose normal and blood glucose rises to pre- diabetes level.  This can  take 5 – 10 years in adults, and even  less  in children.

Soon the pancreas cannot keep up with the  demand for insulin  and the  stage  is reached where the person is  diagnosed for diabetes.  By the time most people are diagnosed with diabetes, they have lost 50 % insulin making capacity.

With time, the ability to make insulin goes further down. Now, to lower blood glucose, one needs drugs which help the body release more insulin and decrease insulin resistance.

 Eventually, as insulin production decreases, a person needs insulin injections to control blood glucose.

As insulin resistance continues over time, it may be necessary to take both.

(-   Diabetic Living Mar-Apr 2012)

Follow these steps to get a good drop of blood on the first stick with the least pain and an accurate result.

Wash your hands in soap and running water wherever available. If you don’t clean your hands, you could have a blood glucose level that is artificially high and if you use insulin, it can become an issue.  For example, if you have just eaten an apple, you may have some residue on your fingers. Hand sanitizer and alcohol wipes may leave residue on your finger.

Dry your hands well . Blood tends to spread on a damp finger. On dry skin it forms a nice bead.

Shake your hands briskly at your sides 3- 5 times just as you would do before using a mercury thermometer, to get your blood down to the fingertips.

Stick – set your lancet to the right depth- you need just a drop of blood. Use the side of your finger for less pain - there are fewer nerve endings.

Milk the finger down gently. Don’t squeeze hard or you may change the composition of the blood thereby affecting the result.

Test your blood glucose also if you are sick or if you have an infection, before you start a new medication, if you are under a lot of stress, or if feel as though your blood glucose level is too low.

(-   Diabetic Living Jan-Feb 2012)

Weighty medications

Some diabetes drugs cause weight gain. They put more insulin into circulation to lower blood glucose or cause the insulin the body produces to be more effective . The disadvantage of having more insulin is that it’s a growth hormone and likes to build tissues like fat cells with any extra calories. The growth of fat tissue means added weight.

(-   Diabetic Living Jan-Feb 2012)

For Type 1 Diabetes Mellitus , Support is Key to Coping.

There are many teenagers and young married men and women who have dropped out of work or school, or have been abandoned by their spouses because they could not cope with their diabetes.

They would not have eaten after injecting insulin, would have eaten much later, or would have forgotten to take the mid- day snack and gone into hypoglycemia. They may have lived in places where it is difficult to get insulin .Many times, chronic diabetics are unable to recognize the symptoms of hypoglycemia  and so their condition deteriorates.

Many people give up their jobs because they are afraid of ‘hypo’s’  at work. Once a teenager was injecting insulin in the school toilet and school authorities thought he was injecting drugs!

For coping with Type 1 diabetes mellitus,  one needs a good support system of family, doctor, educator and dietitian and the school/workplace/ spouses. In addition one needs to be open about the condition so that others are aware of how they should respond in times of emergency.

(- The Hindu- September 13,  2012)

Diabetes - Festival Food

DIABETES - FRIENDLY FESTIVAL FOOD    

Mrs. Sheela Paul and Ms.S.Vimala  - Dietitians

India is blessed with numerous festivals, all associated with happiness and merriment, food and drink. Holi, Easter, Janamashthami, Eid, Diwali and Christmas are celebrated throughout the country with a mind –boggling, mouth-watering assortment of food and drink.

These festivals, however, are not very friendly toward people with diabetes, all 40 million of them, who are often forced to make  dietary  changes. During festivals, people with diabetes are exposed to calorie –rich and unhealthy food, yet not allowed to eat them by self-styled ‘diabetes police’ family members. Sweet, pastry, cake, pudding, savory, fast food and desert are prepared, bought and consumed by family and friends, without a thought for the people with diabetes, who are allowed to see, but not eat these delicacies.

If finally they do get to eat something, it is served with lots and lots of guilt, self-reproach and depression. Once people begin eating, they often find that they are unable to stop themselves, as if they are addicted to sweets.

Is there any way we can improve the quality of life of people with diabetes, allowing them to celebrate festivals, and life, with the rest of society, without harming themselves? -

Indian cuisine is rich in healthy, low-calorie diabetes- friendly recipes and food preparations. A slight imagination, originality and effort on the part of the family and kitchen staff can produce many diabetes friendly dishes.

*  Use Sugar- free sweeteners to make sweet dishes.
*  Various low-calorie nutraceutical preparations  and powders are available which can be used alone, or in combination with other foods.
*  Using low-fat milk, as well as fruits like papayas, oranges, apples, and grapes in suitable quantities can supplement food as well as tickle taste buds. 
*  People with diabetes should regulate and limit rich food intake during festivals. Small quantities taken after three hours or so (the 6-meal pattern) release less sugar into the body, and allow it to be absorbed easily.
*  If normal physical activity is maintained, glycemic levels remain under   control.
*  Anti- diabetic drugs or Insulin, if prescribed, has to be taken regularly.

 * Family members and friends should empathize with persons with diabetes and should try to understand their duty towards maintaining the health of their friends and relatives with diabetes. 

 After all a healthy family member or friend is an asset to the family as well as to the nation.    

Be aware about sweets       

Eating doesn’t mean eliminating sugar for people with diabetes. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

But if you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether, the good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.

How to include sweets in a diabetes-friendly diet

* Hold back on  the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.

* Add some healthy fat to your dessert. Fat slows down the digestive process and  blood sugar levels don’t spike as quickly. But later it will increase the sugar level. So be careful while taking fat rich foods.

* Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them

* When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.

Tricks for cutting down on sugar

* Reduce  aerated beverages and juice you drink. If you miss your carbonation kick, try a little  soda (carbonated water) either plain or with a little juice mixed in.

* Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.

* Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend with fruits. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

* Start with half of the dessert you normally eat, and replace the other half with fruit.

* Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss.

A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices - most notably the carbohydrates you eat.