Скачать или смотреть சக்கரை நோய்க்கு என்னை சாப்பிடலாம்? | Sugar Patient Food Recipes in Tamil | diabetes | Cosmo Health

சக்கரை நோய்க்கு என்னை சாப்பிடலாம்? | Sugar Patient Food Recipes in Tamil | diabetes | Dharini Krishnan | Cosmo Health



Dharini Krishnan, a leading nutritionist and dietitian, explains that for individuals with diabetes, food is a primary tool for managing blood sugar levels. She emphasizes that a diabetic-friendly diet in the Tamil tradition does not mean giving up on taste or traditional dishes. Instead, it involves smart substitutions and mindful cooking to ensure that meals are rich in nutrients, fiber, and have a low glycemic index.

She would highlight the following key principles and provide examples of diabetic-friendly recipes:

Focus on Millets: She would strongly advocate for replacing white rice with traditional millets (Sirudhanya), such as Kuthiraivaali (Barnyard Millet), Varagu (Kodo Millet), and Thinai (Foxtail Millet). These millets are rich in fiber, which slows down the absorption of sugar into the bloodstream, preventing sharp spikes. She would suggest making dishes like Kuthiraivaali Pongal or Thinai Upma.

Protein and Fiber-Rich Lentils: She would stress the importance of including various lentils (Paruppu) in the diet. Protein helps to regulate blood sugar and provides a feeling of fullness. She would recommend dishes like Sambar and Kollu Rasam (Horse Gram Rasam), which are both nutritious and help with weight management.

Vegetable-Heavy Meals: She would advise increasing the intake of vegetables, especially green leafy vegetables and vegetables with a low carbohydrate content. Dishes like Poriyal (stir-fried vegetables) and Kootu (lentil and vegetable curry) are excellent choices. Vegetables like Okra (Vendakkai), Drumstick (Murungakkai), and Bitter Gourd (Pavakkai) are particularly beneficial for diabetics.

Healthy Cooking Fats: Instead of using refined oils, she would recommend using traditional fats like gingelly oil (sesame oil) or groundnut oil in moderation. She would also suggest avoiding deep-frying and opting for healthier cooking methods like steaming and sautéing.

Mindful Snacking: For snacks, she would recommend options like roasted chickpeas (Sundal), sprouts, or buttermilk (Moru) instead of high-sugar or fried snacks.

Dharini Krishnan's advice is a practical guide to enjoying a traditional Tamil diet while effectively managing diabetes and improving overall health.

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