Taming your sugar levels
ARE you diabetic? If so, you must train yourself to buy and prepare only those foods that will help you to control your sugar levels.
ARE you diabetic? If so, you must train yourself to buy and prepare only those foods that will help you to control your sugar levels.
Since diabetes is a condition that involves the way the body uses carbohydrates, it is important that you understand some facts about carbohydrates.
There are two specifications for carbohydrates: low-glycemic and high-glycemic carbohydrates. The high-glycemic carbohydrates are not good because after you eat them, the body converts the meal into glucose at a relatively fast rate. This in turn raises the blood sugar to undesirable levels.
On the other hand, the low-glycemic foods release glucose into the blood stream at a lower rate over a longer period of time, a very desirable effect.
The good news is that low-glycemic foods are available in most market places throughout Uganda.
Here is a list, including recipes of some recommended low-glycemic foods.
Carbohydrates:
Dry cooked beans, peas, lentils and oats
Sunflower, groundnuts and simsim seeds
Chapatti or mandazi prepared with whole wheat flour (eat very sparingly), whole wheat bread, soya beans
Protein:
Egg whites, chicken without skin and fish
Beef or any other meat with all fat trimmed off
Dairy products:
Low fat plain yoghurt, low fat milk, low fat cottage cheese
Vegetables:
Avocado, cucumber, tomatoes, lettuce
Broccoli, Brussel’s sprouts, swiss chard, radishes, celery, beets
Cabbage, cauliflower, eggplant, nakati, buga, and dodo
Fruits:
Apples, pears, lemon, lime, tangerines, grape fruit, raspberries
Oil:
Sunflower and olive (oils) or any other oil that is liquid at room temperature.
Recipes:
Vegetable and bean salad serving for four
Ingredients:
One avocado
One cucumber
One cup chopped tomatoes
One cup cooked beans
One tablespoon oil
One teaspoon lemon juice
Method
Wash all vegetables in clean boiled water and dry thoroughly, chop into small pieces then combine with the rest of the ingredients in a large bowl. Serve with broiled fish or a piece of boiled fat free beef.
Egg vegetable salad, serving for 4
Ingredients:
One large green pepper
Two large tomatoes
Half a teaspoon lemon juice
One teaspoon chopped onion (optional)
One tablespoon chopped coat meal (optional)
1/2 a tea spoon olive or sunflower seed oil
Four egg whites
Method
Boil eggs for eight minutes, place in cold water, peel, remove and discard yolk, chop into small pieces. Wash vegetables in clean boiled water and dry thoroughly, chop into small pieces. Combine all ingredients in a large bowl, and mix well. Serve with dry cooked beans.
Since diabetes is a condition that involves the way the body uses carbohydrates, it is important that you understand some facts about carbohydrates.
There are two specifications for carbohydrates: low-glycemic and high-glycemic carbohydrates. The high-glycemic carbohydrates are not good because after you eat them, the body converts the meal into glucose at a relatively fast rate. This in turn raises the blood sugar to undesirable levels.
On the other hand, the low-glycemic foods release glucose into the blood stream at a lower rate over a longer period of time, a very desirable effect.
The good news is that low-glycemic foods are available in most market places throughout Uganda.
Here is a list, including recipes of some recommended low-glycemic foods.
Carbohydrates:
Protein:
Dairy products:
Vegetables:
Fruits:
Oil:
Recipes:
Vegetable and bean salad serving for four
Ingredients:
One avocado
One cucumber
One cup chopped tomatoes
One cup cooked beans
One tablespoon oil
One teaspoon lemon juice
Method
Wash all vegetables in clean boiled water and dry thoroughly, chop into small pieces then combine with the rest of the ingredients in a large bowl. Serve with broiled fish or a piece of boiled fat free beef.
Egg vegetable salad, serving for 4
Ingredients:
One large green pepper
Two large tomatoes
Half a teaspoon lemon juice
One teaspoon chopped onion (optional)
One tablespoon chopped coat meal (optional)
1/2 a tea spoon olive or sunflower seed oil
Four egg whites
Method
Boil eggs for eight minutes, place in cold water, peel, remove and discard yolk, chop into small pieces. Wash vegetables in clean boiled water and dry thoroughly, chop into small pieces. Combine all ingredients in a large bowl, and mix well. Serve with dry cooked beans.