Kindly share the foods we can take if we have high diabetics and high cholestrol with bone loss. Please share Kerala food diet plan

Padmakumari M

11 months ago

Kindly share the foods we can take if we have high diabetics and high cholestrol with bone loss. Please share Kerala food diet plan

Others

Happy Tummy Expert

11 months ago

Dear Padmakumari M, Thank you for the question

It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density and prevent the risks of osteoporosis, osteoarthritis. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for Female

We would kindly request you to contact a specialized health care professional for such as an orthopaedic for further assistance, diagnosis, and management.

Diabetes mellitus is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes.

Management of any type of diabetes requires diagnosis and further assistance from specific health care professionals. Kindly contact your health care professional for further guidance.

Here are a few dietary tips to help manage Diabetes

It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc.
High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.
Include fiber from foods such as whole grains, millets, multigrains, seeds, nuts like almonds, walnuts, groundnut, vegetables and fruits like apples, oranges, papaya etc.
Limit intake of fruits such as pineapple, mango, dates, pears etc, as they have high Glycemic Index.
Avoid fasting for longer teams, regular meal timings should be practiced.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Here are a few dietary guidelines to be considered for cholesterol management:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Choose healthy snacking options in between your meals.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
Good amount of fiber especially soluble fiber can help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
Consume fresh, seasonal fruits and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Limit the consumption of high fat foods such as butter, cheese, red meat etc.
Consuming low fat (skimmed) milk instead of whole milk is preferable.
Restrict consumption of foods that are high in Saturated fatty acids and trans fats. Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.