Nutrition
Dietary management of diabetes mellitus
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In this new chapter, we will be discussing how we can manage diabetes with our diet.
Diabetes is part of the top five killer diseases in Ghana. There is genetic component in the development of diabetes. Notwithstanding, the role of diet and lifestylecannot be over-emphasised.
Signs and symptoms of diabetes:Excessive thirst and hunger, frequent urination both during the day and at night and profuse sweating among others.
In this week’s episode, we will be talking about how we can maximise our health against diabetes with staple foods.
Choose whole foods such as unripe plantain, wheat, brown rice, oats, yam, corn, cassava, etc. over processed foods like white rice, fufu flour, banku flour, polished corn, and polished kenkey.
Whole foods are rich in fibre, and contain less sugar and complex carbohydrates which have lower propensity to increase our blood sugar.
On the other hand, processed foods have little or no fibre, contain high amount of sugar and simple carbohydrates, which have a higher propensity to cause rapid increase in blood sugar, leading to diabetes. For this reason, these refined foods should be avoided completely in people with diabetes.
In summary too much of everything is bad. Although it is appetising, much easier and tastier to consume processed foods and refined foods, we must strive to reduce their intake so that we can prevent diabetes as much possible.
The writer is a Dietician and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail:
info@holistichealthconsult.org
Ingredients
-2 pounds of goat meat
-3 large tomatoes
-3 large onions
-1 large carrot
-Salt to taste
– ¼ garlic
-4 fresh garden eggs
-Pepper
-2 fresh onions
-4 tablespoonfuls of tomatoe paste
Preparation
– Wash goat meat in clean water and set aside
-Blend ginger, garlic, onion and tomatoes
-In a pot containing the meat, pour the blended mixture and allow it to cook for sometime
-Add the tin tomato paste, salt, with more water, cover and cook for about 10 minutes
-Place carrot, garden eggs, pepper into a clean pot and pour 1 cup of water into the pot and bring to boil
-Blend cooked carrot, garden eggs, pepper and pour it into the meat and add more water
-Allow to boil for about 5 minutes
Ingredients
-4 tablespoons Cowbell milk powder
-2 cups of fresh milk
-1 cup of condensed milk (sweetened)
-2 tablespoons of vanilla custard powder
-1 teaspoon of vanilla essence
-Optional: Sugar (only if you want extra sweetness, since condensed milk is already sweet)
Preparation
-Mix the custard base in a small bowl to dissolve the custard powder in ½ cup of cold milk to make a smooth paste
-Cook the custard, heat the remaining milk in a saucepan
-Stir in the Cowbell milk powder until fully dissolved
-Add the custard paste and cook on low heat, stirring continuously until it thickens slightly
-Remove from heat and stir in the condensed milk
-Add vanilla essence for flavour
-Taste and adjust sweetness if needed
-Let the custard mixture cool to room temperature
-Cover and refrigerate for at least 3–4 hours (overnight is best).
-Pour into a container, and freeze
-Scoop into bowls or cones and enjoy your homemade custard ice cream.
