சர்க்கரை வியாதி - முழு உணவு
Diabetes - Complete Food Guide
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00:00 Introduction
01:00 History of Carbohydrates Abundance
Till ten thousand years back we were hunters gatherers. We used to eat animal meat fruits and vegetables. Then when we started agriculture we produced enormous amount of cereals. Started storing. Available throughout the year. Then in the last 50 years processed and untra processed food came into picture.
02:10 Carbohydrates Basics
Monosaccharides - Glucose, Fructose, Galactose
Disaccharides - Sucrose, Lactose, Maltose
Oligosaccharides 2 - 9 sugar molecules
Polysaccharides - More than ten sugar molecules - Starches, Glycogen
04:25 Food Types and Carbohydrate percentage
04:29 Cereals
Cereals, also known as grains, are a diverse group of grass-like plants cultivated for their edible seeds. They have been a staple food source for humans for thousands of years and are a significant component of diets worldwide. Some common cereal crops include wheat, rice, maize (corn), barley, oats, and rye.
Cereals provide essential nutrients such as carbohydrates, proteins, fiber, vitamins, and minerals. They are versatile ingredients used to make a wide range of foods, including bread, pasta, breakfast cereals, porridge, and beverages like beer and whiskey.
Due to their high energy content and nutritional value, cereals have played a crucial role in human nutrition and agriculture, contributing to food security and economic prosperity in many societies. Additionally, cereals have cultural and symbolic significance in various cultures and traditions around the world.
04:54 Pulses
Pulses are a category of leguminous crops harvested solely for their dry seeds, commonly known as lentils, chickpeas, beans, and peas. They are rich in protein, dietary fiber, vitamins, and minerals, making them an essential part of a balanced diet, particularly for vegetarians and vegans.
Pulses are versatile ingredients used in various cuisines worldwide. They can be cooked into soups, stews, curries, salads, and side dishes. Additionally, they can be ground into flours for baking or used to make spreads like hummus.
In addition to their nutritional value, pulses have environmental benefits. They have a low carbon footprint and can contribute to sustainable agriculture by improving soil health through nitrogen fixation and reducing the need for synthetic fertilizers.
Overall, pulses are an important food source for global food security, nutrition, and sustainable agriculture.
05:25 Vegetables
Vegetables and fruits play crucial roles in managing diabetes due to their low glycemic index, high fiber content, and array of vitamins and minerals. Here's how they can help:
1. **Low Glycemic Index**: Many vegetables and fruits have a low glycemic index, meaning they cause a slower and steadier increase in blood sugar levels compared to high-glycemic foods. This helps prevent spikes in blood sugar levels, which is beneficial for people with diabetes.
2. **High Fiber Content**: Vegetables and fruits are rich in dietary fiber, which slows down the absorption of glucose and can help regulate blood sugar levels. Fiber also promotes satiety, which can aid in weight management, another important aspect of diabetes management.
3. **Nutrient Density**: Vegetables and fruits are packed with essential vitamins, minerals, and antioxidants that support overall health and may reduce the risk of diabetes-related complications such as cardiovascular disease.
4. **Hydration**: Fruits and vegetables with high water content, such as cucumbers, tomatoes, and watermelon, can help with hydration, which is essential for people with diabetes to maintain optimal kidney function.
5. **Portion Control**: While vegetables and fruits are generally healthy choices, it's important for people with diabetes to be mindful of portion sizes and carbohydrate content, especially for fruits that are higher in natural sugars.
Overall, incorporating a variety of colorful vegetables and fruits into the diet can contribute to better blood sugar control, improved overall health, and reduced risk of diabetes-related complications.
05:51 Fruits
06:32 Dairy Products
06:58 Egg, chicken, meat
07:17 Break Fast
Idli , Dosa, Uppuma
No Bread, Cereals, pasta. No processed food
08:47 Lunch
Rice
Roti or Chapathi
Portion control
Protein
Vegetables and Fruits
09:30 Dinner
10:35 Conclusion