Nutrition
Dietary management of diabetes mellitus
Drinking alcohol and smoking can cause diabetes
This week’s article will be the last chapter on the diabetes series, and we will discuss the important lifestyle changes we need to adopt to help fight diabetes.
Obesity is a massive risk factor leading to the diagnosis of diabetes mellitus.
An ideal weight is a step closer in achieving a normal blood sugar, hence the role of exercise in controlling diabetes cannot be over-emphasised.
Smoking and alcohol consumption are fast leading to a rise in our blood sugar. Though it may be difficult to stop these habits abruptly, we must try our best to stop smoking and excessive drinking of alcohol to save ourselves from diabetes.
Foods high in cholesterol, for example cheese, butter, and red meat, greatly increase the incidence of diabetes. Reducing these kinds of foods in our diet will greatly reduce our chances of becoming diabetic.
Fizzy drinks are a huge reason some of us end up becoming diabetic, and this fact cannot be sugar-coated. We must cut down on these drinks as soon as possible if we hope to grow up free from diabetes.
The take-home message from all this is that we should do all we can to prevent diabetes, because it comes with a lot of serious complications and problems. Changing our bad habits, one day at a time, will go a long way in prolonging our state of good health.
The writer is a Dietitian withHolistic Health Consult. Email: info@holistichealthconsult.org
By Bernice Korkor Asare
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
