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Dr K K Aggarwal

Tips to prevent diabetes

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Tips to prevent diabetes

  1. Do not eat white refined carbohydrates.
  2. Eat less at a time.
  3. Work out at least 30 minutes a day.
  4. Eat plenty of green bitter vegetables
  5. Eat a high fiber diet.
  6. Do not eat trans fats in food.

Eating high fiber diet

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , | | Comments Off on Eating high fiber diet

  • There are two types of fibers. One is soluble and the other is insoluble.
  • Soluble fiber includes those that are made up of carbohydrates and are soluble in water. Examples are oats, barley and legumes.
  • Insoluble fiber comes from plant cells and does not dissolve in water. Examples are wheat, ragi and other grains.
  • Traditionally, fiber is insoluble fiber.
  • Dietary fiber is a combination of soluble and insoluble fiber.
  • The recommended amount of dietary fiber is 20-35 gm in a day.
  • Eating a high-fiber diet both can prevent constipation, reduce cholesterol, and help in reversing obesity and heart diseases in children and adults.
  • A high-fiber diet should be a balanced diet with food from all food groups.
  • The common sources of fiber are whole grain produce and cereals, legumes, fruits and vegetables.
  • Prunes and peas are natural laxatives.
  • Raw vegetables such as carrot, garlic or cherry tomatoes are rich in fiber.
  • Salads with dark green lettuce provide high fiber content.
  • Eating whole wheat bread or with added fiber is a rich source of fiber.
  • Prefer brown rice over white rice.
  • You can eat whole wheat carbohydrates, bran muffins, bran cereals or oat meals.
  • Avoid eating refined white flour, cereals and other starches.
  • If juices are to be taken, one should take 4-6 ozs.
  • Fruits are better than juices
  • Try to develop a taste for bran by starting with 2-4 table spoons every day.
  • Mix a high fiber cereal with a regular cereal.
  • Isabgol is a fiber supplement.