Food has, from day one, influenced and even regulated the health of humans. The construction of the body structure in the womb starts with the food taken by the mother. On birth the pre-natal diet of the mother is replaced by breast feeding and then by other foods taken by the infant. The food, with its faults and failings and with its potential and power, continues to build the body structure. Food provides the building blocks.

When a wall made of brick and mortar develops some faults, what is the best material for its repairs? Brick and mortar, of course! Neither timber, nor iron and steel which are stronger, nor any other fanciful materials would restore that wall to its original form and strength. The same is true of the human body. All faults and failings of the body, built by food, will also have to be repaired with the brick and mortar of food, if such repair and replacements are to be a "Live" food, food that has yet in it that "Life Force", the "Pranas" of the vegetable kingdom. Enzymes and amino acids are some of the manifestations of that "Life Force" of those foods. These enzymes at 50^oC (122^oF) become sluggish and at a temperature of 55^oC (131^oF) all the enzymes are dead.

This question of food as a preventive medicine has been dealt at length in a 264 page book "Food for Health" , published by these very publishers. Some relevant aspects which are important for controlling diabetes are dealt with below:

There is a certain minimum programme of food which must be followed by every one to remain healthy. Certain food habits must also be followed. But, if, because of heredity, environment or taste, you are in danger of diabetes, then certain special foods must also be taken or given up for preventing that condition and for overcoming the problem. These three aspects are dealt below: In case of diabetics, food is truly the medicine!

A Minimum Programme of Food

Food, for easy assimilation, must not only be acceptable but tempting for you. Variety is also necessary for a nutritionally complete diet. If wrong tastes have been formed, those must be corrected gradually but soonest.

Food alone cannot provide absolute protection from all Health problems. Your habits and style of life also play some part in determining the state of you health. By following the minimum programme of food out-lined below, however, you increases very considerably, your chances of living a healthy life:

1. Minimum Salt: Salt is the greatest culprit. You get enough salt from vegetables etc., in organic form. Reduce drastically the use of inorganic salts. Canned and preserved foods have lots of salt. Avoid these altogether.

2. Minimum Sugar: Sucrose, i.e., table sugar, has no nutrients except calories and carbohydrates. It produces acidity. For its digestion you need calcium which may have to be obtained from your bones, if inadequate in you diet. For sweetness use honey and other natural sugars like gur, dates etc to a certain extent. Reduce use of white sugar drastically.

3. Minimum fat: Intake of excessive fat is the main cause of two-thirds of your ailments. Reduce it drastically. Use only those oils which have a very high proportion of poly unsaturated and monounsaturated fatty acids, e.g.: sunflower oil, corn oil, etc. Try to delete fried foods from your diet altogether.

4. No Smoking:

Take the following food items, almost religiously, everyday:

• Freshly crushed raw garlic 3-4 gms a day
• Raw onions 20-25 gms a day
• Raw salads with lettuce, cabbage, cauliflower, carrots, brussel sprouts, radish, turnip, mustard, cucumber, etc. according to the season. 100-125 gms a day
• Honey 2 teaspoons, a day
• Lemon 2 a day
• Freshly extracted juice of fresh seasonal fruits or vegetables one glass a day within minutes of extraction.
• Bran supplement (oat bran, wheat bran) 10 gms a day

Gradually increase the proportion of the following foods in your diet:

• Fresh seasonal fruits of the area.
• Soybean, in some form or the other, i.e., tofu, tempeh, soy milk, nutrinuggets, soy powder, plain cooked soybeans or soybean sprouts. Include one of these in one meal on at least 4-5 days a week.
• Carrot, spinach and all other vegetables which are yellow or orange in colour, or have green leaves high in chlorophyl.
• Fruit and vegetable juices.
• Sprouts-sprouts of mung and alfalfa are easy to make and are very nutritious.

Reduce the intake of the following foods

• Non-vegetarian foods. Try to stop the intake of all red meats altogether, immediately. Become a vegetarian. If you cannot become a pure vegetarian, then gradually reduce poultry and eggs also so that you take only low protein fish or seafood only on 1 or 2 days a week during the interim period.
• Whole milk and its products. Take skimmed milk or up to 2% fat milk and their products instead. Better take yogurt. Processed cheeses must be replaces by low fat cottage cheeses.
• Tea and coffee. Do not exceed 2 cups a day of conventional tea or coffee-decaffeinated, if possible. If you need more, try herbal teas.
• White flour and its products. Replace these with whole grains, whole wheat or soya breads, unpolished rice etc.

Water Intake:

• Flush your system by taking water copiously.
• Start the day with at least one glass of water which has stayed overnight in a utensil, preferably of copper.
• No water within half an hour before a major meal or for two hours after such a meal.

Food Habits

Food which has not been cooked on fire has great importance for your health. Cooking plays havoc with enzymes and some vitamins and minerals. Cooking should preferably be done in earthenware or stone ware utensils, enamelled vessels come next. Brass or copper vessels, which have been properly tinned, may be a good third. Steaming, boiling and baking are acceptable forms of cooking. Roasting is bad, if the colour of the roasted thing changes. Frying is the worst. Cut the food just before cooking. Cook for the shortest time possible using a tight fitting lid. The Cooked food should preferably go directly from the fire to the table. The strategy should be never to leave the food at temperatures between 5oC (41oF) and 63oC (145oF), when harmful bacteria can multiply rapidly, for more than 90 minutes at a time. While reheating the food, temperature of more than 75oC (167oF) must be reached to ensure that all harmful bacteria are killed.

Use sprouts and food stuffs grown locally. Eat the produce of the season. Sprouts provide a fountain of power. Develop a taste for leavened foods. These promote longevity. Use turmeric (haldi) extensively in your food. Eating less is good health. More people die of overeating than under eating. Dose makes poison even out of good food.

There are many benefits in taking food at fixed hours. Do not take food for one hour after moderate or severe exercise. Do not take a major meal till your appetite has grown well. "A good meal ought to begin with hunger."

Diabetics-on-insulin should eat three normal meals with regular snacks in between meals. It should not result in excessive eating. Snacks should be light, of foods which are allowed to diabetics. With long intervals between meals, continuing action of insulin could result in sugar levels dropping too low.

Start eating with a relaxed state of mind. Pass urine and clean the bowels before a major meal. If possible, have a stroll before the meal. Sit with friends and relax just before the meal. Squatting while eating is the best posture. Do not eat fast. Masticate and munch well. Talk the least during eating. Do not eat raw vegetables and raw fruits at the same time. Immediately after meals do not do any work involving heavy labour.

Special Foods

Earlier it was thought that diabetes is a disease characterised by carbohydrate intolerance and that the best way to fight diabetes was to cut out all carbohydrates. Along with sugar and starches went the complex carbohydrates like brown rice and potatoes etc. The American Diabetes Association had, for decades, recommended low carbohydrate diet. In 1979 ADA saw the error of its recommendations and stated that foods high in dietary fiber should be included in diabetic meals. In Britain the British Diabetic Association stated that,"a lowered fat, increased Carbohydrate, high fiber diet is recommended for all diabetics". Their guidelines prescribed 45 to 50% of calories from carbohydrates, 20% from protein and about 25 to 30% from fat. They recommended plus minus 350 calories from carbohydrates, 20% from protein and about 25 to 30% from fat. They recommended plus minus 350 calories from breakfast, 450 from lunch and 550 calories from dinner, total for the day being about 1500 calories and maintain a desirable body weight. Protein intake should be within 8g per kg. body weight.

Dr. J. Anderson of the University of Kentucky College of Medicine in Lexington, in wide ranging experiments found that diets high in fiber and carbohydrates lowered insulin requirements and led to improvement in blood sugar. Complex carbohydrates take longer to break down into glucose. The fiber slows that breakdown even more. There is thus more gradual release of energy into the body.

Following general recommendations are made to enable you to prevent this disease if you are in danger due to heredity or otherwise. Diabetics can also follow these recommendations but under the supervision of their doctors. It is said that diabetes cannot be cured as such. It can only be controlled indicating the need for a lifelong discipline to keep the sugar-insulin levels under control.

Avoid:

Avoid sugar, honey, sweets, syrups, glucose, jam & molasses. Also avoid ice-cream, cakes, pasteries, sweet biscuits, chocolates, soft drinks, condensed milk, cream and fried foods. Fructose i.e. fruit sugar is not taken. Roasted peanuts are not good for diabetics. Raw peanuts could be taken. The use of nutritive and non nutritive sweetners is acceptable in the management of diabetes. Salt intake should also be limited.

The renowned journal Lancet of 9th August 1986. (page 344-45) recommends that "We must pursuade diabetic patients to consume less animal foods". Caffeine and alcohol act as diuretics and increase pressure on kidneys. Their use may also be reduced as far as possible. White wheat products, white rice, pasta, coconut, other nuts, unsweetened juices, eggs and whole milk should be taken in moderation.

It must, however, be understood that avoidance of these food is only to avoid aggravation of the disease. Leaving off such items of food by itself does not cure or control diabetes.

Obesity:

Charles Weller M.D. in his book "The new way to live with diabetes" (Double Day, New York, 1966 ) says that "Weight reduction and control can bring this incurable disease closer to complete remission than any medication."

Total caloric intake must be controlled. Those who are overweight must reduce their caloric intake and those who are underweight must have an adequate intake. Those who are overweight may not rule out even supervised fasting. The American Diabetes Association in its tips for diabetes self cure strongly recommends weight management as "the most effective way to treat diabetes." It is believed that obesity hinders insulin from performing.

Fat:

Dr. Juhan Whitaker of Huntington, California states, "The real enemy of the diabetic is fat. Fat actually tends to block the natural action of insulin." Nutritionist John Yudkin in his book "Pure White and Deadly" suggests that fat consumption may be partly responsible for diabetes. Journal of clinical Investigation 1967 at page 46 states that "really fat people have to have a very high level of insulin."

Saturated fats of butter, ghee, hydrogenated oil, coconut oil, etc. must be avoided. Concentrate more on mono unsaturated oils like olive oil and peanut oil for the fat requirements of your diet. Go in for low fat and low cholesterol foods. Prefer skimmed milk in place of whole milk. Use Cottage cheese made at home from skimmed milk. In your kitchen, use non stick cooking utensils to reduce the use of fats.

Bitter Gourd (Karela):

This vegetable contains high dosage of "plant insulin." Investigations and tests have shown this insulin to be very effective for lowering the urine and blood sugar levels. The best method of taking this is to have juice of 3-4 karelas in between the meals. Cooked as an ordinary vegetable also it proves quite effective. It can be taken even daily. Karela is one of the best missiles in food therapy for diabetes. Use karela with the seeds. Powder of the dried fruit can also be used effectively.

Fenugreek (Methi):

Seeds of this vegetable have medicinal properties and the leaves of this plant have an aroma of their own. These are very commonly used for controlling diabetes in India. Effectiveness of these seeds is mentioned in Greek and Latin Pharmacopoea and also in Ayurvedic literature. A teaspoonful of these seeds can be gulped daily with a glass of water. These seeds can be used in chutney, Leaves can be used as a vegetable. Methi seeds, after a wash, can be soaked in water at night and that water can be taken first thing in the morning. Soaked seeds are dried and crushed into a powder form. One tea spoon twice a day with milk could help greatly. Use Methi extensively and you will realise how useful it is. The Director, National Institute of Nutrition, Hyderabad, India recommends inclusion in daily diet of fenugreek in amounts of 50 to 100 gms as an effective supportive therapy in the management of diabetes.

Jambu Fruit (Jamun):

This fruit is very effective in preventing and treating diabetes. The fruit is delicious and may be taken in adequate quantities during the season. Off season, the stone of this fruit is powdered and can be taken 2-3 gms a day. This stone contains a glucoside which prevents the conversion of starch into sugar. Dried powdered leaves of Jamun tree may be sun charged and used for controlling diabetes.

Garlic:

Use of garlic lowers blood sugar. Garlic is rich in potassium and effectively replaces the potassium which is lost in large quantities in the urine by diabetics. It also contains zinc and sulphur which are components of insulin. Some consider that low levels of zinc cause the onset of diabetes. Garlic also contains manganese, deficiency of which can also cause diabetes. Garlic is a panacea for scores of other diseases also. About 3-4 gms of freshly crushed garlic could be taken daily, to be gulped down with a glass of water in the morning.

Fiber:

Nutritionist Denis Burkit in his book "Don’t forget fiber in your diet" states that "diabetes decreases and may even disappear in people eating a traditional whole food diet." This is supported by the British Medical Journal issue of 25.12.1979 according to which " A high fiber diet induced a remission of diabetes in 85% of the patients tested." In Britain, during the years 1941 and 1954 it was compulsory to use only high fiber national flour. During that period diabetic mortality rate fell by 54%. Surveys show that Yemenites when in their native land use whole wheat and incidence of diabetes is very low but when they go out and start using refined wheat flour and more sugar, incidence of this disease rises many times. Use of soluble fiber of barley, oatmal, fruits, carrots and dried beans helps considerably in reducing blood sugar levels. Therefore increase gradually such soluble fiber into your diet.

A report drawn up by the Royal College of Physicians in 1980 (The medical aspects of dietary fiber) suggests that diabetes can be improved by feeding chromium. It further adds that diets with their natural fiber intact contain more chromium. The report warns that refined foods may lead to a deficiency of chromium and greater susceptibility to diabetes.

Anderson J.W. in his study on high carbohydrate, high fiber diets for insulin treated men with diabetes mellitus, as reported in the American Journal of Clinical Nutrition 32:2312 of 1979, says that "70% of the diet was composed of high fiber unrefined carbohydrates. The average insulin requirements fell drastically during this regimen. Even more surprising was the fact that nearly all the overweight remained stationary. Many of the patients were able to discontinue insulin therapy altogether." The key is to supply the body with slow burning fuel that will not cause a sudden increase in sugar in the blood. Taking fruits is, therefore, better than taking fruit juices.

Researchers of John Radcliffe Hospital in Oxford, in March 1982 issue of Archives of Diseases in Childhood, say "Children receiving 60 grams of fiber a day were shown to have more stable blood sugar than children who received 20 grams of fiber a day." Unrefined carbohydrates and more fiber provide the answer to the problem.

Soybean:

German Medical Journal considers soybean with its low starch and high protein and with even high fat, valuable for diabetes. Freedenwald Ruhrah (1911) established that there was something in soybean, yet unidentified, which lowered the urinary sugar amongst diabetics. Soy lecithin contains neurological complications of diabetes. Use soybeans in some form or the other like tofu, tempeh, soymilk, soya powder, soy bean sprouts, nuggets etc.

Potassium:

Potassium intake invigorates pancreas. But potassium supplement is not recommended because it can cause ulcer. Take foods rich in potassium like raw peanuts, bananas, melons, dried peas, potatoes, apple cider vinegar, skimmed milk powder, wheat. Prepare potassium broth with garlic, wheat bran added. Fast with only potassium broth for two days. Potassium can heal and revitalise the cells of the pancreas, without interference from other food elements. Pancreatic enzymes could also be taken herewith to assist.

Other Foods:

Some other foods which help in controlling diabetes are indicated below: their consumption may be increased by all, not only to reduce the risk of diabetes but also for healthy living.

1. Grapefruit: Grapefruit is considered an excellent food for treating diabetes. Doctors, on the basis of investigations, recommend grapefruits for diabetics and those who have a tendency towards diabetes.

2. Onion : because of its diuretic and digestive properties, onion works in the system against diabetes. Raw onion is more useful.

3. Lemon : lemon juice effectively changes the character of the consumer’s blood and thereby helps retard diabetic tendencies.

4. Cetain Vegetable : all vegetables which contain less than 3% of carbohydrates help in preventing and controlling diabetes. Lettuce, cucumber, radish leaves, bathu leaves and spinach fall in this category.

5. Neem Leaves : dried tender leaves of neem tree are used in some communities for preventing and controlling diabetes. These are used in small doses of about a gram a day only. Leaves should be dried in shade and powdered.

6. Urad (Black gram) : investigations conducted at the Central Food Technological of urad dal with the usual diet helps to lower the blood sugar level. Milk made by grinding sprouted whole urad is also good for diabetes.

7. Turnips : this vegetable is very low in carbohydrates and has no starch. Its sugars can be reduced further by a few boilings and then it becomes a very useful diabetics.

8. Bengal Gram : extract of bengal gram(Chana) e.g. soup etc helps in utilising the glucose in the body. Taking of the extract of chana has been known to reduce the intake of insulin by diabetics to almost half.

9. Banana : June 16, 1934, issue of the Journal of American Medical Association says "Banana and skimmed milk furnish a simple and effective method for weight reduction in treating patients for diabetes." Unripe banana cooked as a vegetable is extremely good for diabetics.

10. Sauerkraut : Sauerkraut prepared from cabbage is considered a very healthy food which cleans the stomach throughly. It is used by many physicians to control diabetes.

11. Some Teas : Parsley tea has been known to drop the sugar level to normal. Blueberry leaf tea is also useful for diabetes. Tea made of tender walnut tree leaves is used in certain communities for controlling diabetes. Water in which kidney bean pods have been cooked is good diabetes.

12. Almond Meal : whatever is left of almond after extraction of oil is specially good for diabetes. It has no starch.

13. Artichoke: the Jerusalem artichoke, a tuberous root with a top like a sunflower is recommended because of its high insulin content to patients with diabetes or a tendency to diabetes. It could be taken raw in salads.

14. Brewer’s yeast : This wonder food helps pancreas produce more insulin. This in turn is due to its biologically valuable concentration of the trace mineral chromium. It is likely to be one of the best supports for normal body handling of sugar. According to the paper of Dr. Richard J. Doisy and others in the Medical World News of 11 Oct. 1974,"Brewer’s yeast has lowered the insulin requirements of many diabetic patients."

15. Pectin : According to Diabete set Metabolisme Vol. 8 No.3 1982, French research has demonstrated the usefulness of apple pectin in insulin dependent diabetes. The pectin effectively reduced insulin needs by 35 per cent.

16. Legumes: According to June 1982 issue of the American Journal of Clinical Nutrition, the lentils and other legumes are particularly effective in a diabetic diet because of their slow release of energy.

17. Yogurt: Yogurt injects friendly bacteria into the digestive system that stimulates pancreas. It also washes pancreas of its acids and wastes. This cleaning action enables the pancreas to perform much better. (b) Butter Milk: Butter milk contains lactic acid. It influence secretion of the pancreas and helps control blood sugar levels.

18. Fresh Tart Fruits: Even raw fruits, like other raw foods, to a certain extent, stimulate the pancreas and increase insulin production. Dr. Irving Rasgon and Dr. Douglas describe some diabetics who went on diets which were 90 to 100% raw. They were able to completely discontinue medication. According to one saying. "the wise diabetic chooses a dessert of fresh." But fresh tart fruits are different. Tart fruits and their juices are considered "natural medicines" for curing and stimulating the pancreas to increase insulin production. Tart apples, cranberries, other tart berries, tart citrus fruits, all are invigorating for the pancreas.

19. Giloe (Tinospora Cordifolia) : The starch of this plant is very useful. Its stem is crushed into a paste, mixed with water and exposed to sun. Three to four grams of this powder every day helps. When this creeper has climbed neem, it becomes doubly effective.

20. Some condiments: Food and Nutrition Research Briefs of Jan. to March 1990 indicate that "In test tubes, cinnamon, turmeric and cloves etc. have triple insulin’s ability to break down blood sugar." Use of turmeric and gooseberry in equal quantities in powder form taken with warm water is very useful in this behalf. These activate the pancreatic cells and more insulin is produced. Western scientists do not yet know whether these condiments work in the human body as well. In India, turmeric in milk is used by some diabetics with good results. Potassium content of turmeric is the highest of any other food. Its role in diabetic diet cannot be exaggerated.

21. Bael (Aegle marmelos) : The leave of the bael tree when chewed are very useful in diabetes. Pulp of this fruit could be dried and taken in doses of 5 to 10 gms a day.

22. Diabetes flour: There are a number of wholegrain cereals and lentils which help to lower the blood sugar level. To facilitate intake of all these on a regular basis, in countries where bread is made daily at home, flour could could be perpared of the mixture of such cereals etc. Flour made of a mixture of equal quantities of soybean, black gram (Urad), jowar, bajra, bengal gram (Kala Channa), wheat bran and barley and half quantity of almond meal could be profitably used to make chapatis etc. Bread could even be baked from such a mixture.

Supplements:

Vitamin C: Dr. George V. Mann in "Prospectives in Biology and Medicine" 1974, recommends extra vitamin C for the diabetics. Natural insulin output has increased when diabetics have taken supplementary vitamin C. One man was able to stop his insulin injections altogether by taking 4 gms of vitamin C a day. That may be an extreme case. But intake of vitamin C in the form of dried amla or tablets of 500 mg from natural sources is recommended.

Vitamin E: This vitamin is very valuable for diabetes. It reduces considerably the devastating vascular damage accompanying this condition. Dr. Wilfrid Shute in his "The complete book of vitamins" recommends 800-1600 i.u. of vitamin E a day to prevent the massive arterial degeneration in diabetes. Swedish tests also support this therapy. Vitamin E can also help diabetics to decrease their insulin requirements. A daily dose of 200 i.u. of Vitamin E is recommended for periods of a fortnight at a time.

Chromium: Columbia University Scientist in a study reported in the American Journal of Clinical Nutrition of April 1980 establish chromium’s benefits for Type II diabetes. They confirm tat chromium enhances insulin production by the body. Some other researchers also confirm that chromium helps to stabilise blood sugar and increases energy. Whole grains, seeds, mushrooms, corn oil and brewer’s yeast are relatively good sources of biologically valuable chromium.

Vitamin A: Diabetics cannot convert beta carotene to vitamin A. A supplement of this vitamin, therefore, becomes necessary. A dose of 15,000i.u. on alternate days is considered adequate by some.

Vitamin B: Strangely enough, it is desirable for diabetics to avoid large dosage of vitamin B because this vitamin interferes with the absorption of insulin by cells.

Smoking:

In the human body glucose cannot be metabolised without oxygen. In smoking the carbon mono-oxide of the smoke uses most of the oxygen in the cells and insufficient stocks of oxygen are left in the body for metabolising glucose. Smoking must be stopped by diabetics.

Small meals:

To ensure gradual release of energy, diabetics should take small meals 5-6 times a day instead of the usual 3 times a day. Calories in each meal should be consistent and so the timings of the meals. Diabetics have a tendency for overeating and towards acidity because of slowed down protein and fat matabolism. Diabetics’ diet should, therefore, be alkaline and overeating avoided. Diet plan should be fixed in consultation with the doctor.

Consultations:

Even when the diabetics try to control their blood sugar levels by food therapy, they should consult physicians frequently about their blood sugar levels to ensure that the blood sugar does not go below the desirable level.