Control Diabetes Ebook by Guru Mann
Control Diabetes Ebook by Guru Mann
Control Diabetes Ebook by Guru Mann
E-Book
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
S a n
F r a n c i s c o
C a l i f o r n i a ,
U N I T E D
S T A T E S
OVERVIEW
Type
2
diabetes,
your
body
either
resists
the
effects
of
insulin
a
hormone
that
regulates
the
movement
of
sugar
into
your
cells
or
doesn't
produce
enough
insulin
to
maintain
a
normal
glucose
level.
More
common
in
adults,
type
2
diabetes
increasingly
affects
children
as
childhood
obesity
increases.
You
may
be
able
to
manage
the
condition
and
control
it
by
eating
well,
exercising
and
maintaining
a
healthy
weight.
If
diet
is
ordinary
to
manage
your
blood
sugar
well
and
you
dont
exercise
then
you
have
to
need
diabetes
medications
or
insulin
therapy.
Its
no
secret
that
diet
is
essential
to
managing
type
2
diabetes
symptoms
So
lets
eat
right
and
do
little
bit
workout
to
fix
this
problem.
TIPS:
DOs
&
DONTs
The
Basics
of
Blood
Sugar
Control
Type
2
diabetes
is
a
condition
in
which
the
body
doesnt
make
enough
insulin.
This
can
cause
high
blood
sugar
and
symptoms
such
as:
Fatigue
Blurred
vision
Increased
appetite
Excessive
thirst
Excessive
urination
The
normal
blood
sugar
range
for
diabetics,
as
determined
by
the
American
Diabetes
Association,
is
between
70
and
130
mg/dL
before
meals
and
less
than
180
mg/dL
a
few
hours
after
you
began
eating.
You
can
use
a
blood
sugar
monitor
to
check
your
blood
glucose
levels
and
adjust
your
diet
accordingly.
Low-Sugar
Diet
When
someone
with
diabetes
has
low
blood
sugar,
a
spoonful
of
honey
can
help
raise
glucose
levels.
However,
sugar
is
often
considered
the
nemesis
of
diabetes
because
of
how
quickly
it
can
spike
blood
glucose
levels.
If
you
have
diabetes,
you
should
closely
monitor
your
sugar
consumption
especially
refined
sugar
and
other
forms
of
the
simple
carbohydrates.
In
addition
to
low-sugar
foods,
you
should
also
eat
low-
fat
foods
and
a
well-balanced
diet.
Low-Fat
Diet
Foods
that
are
high
in
sodium,
saturated
fats,
cholesterol,
and
trans
fat
can
elevate
your
risk
for
heart
disease
and
stroke.
However,
that
doesnt
mean
that
you
have
to
avoid
all
fats.
Foods
rich
in
good
fatsmonounsaturated
and
polyunsaturated
fat
can
help
lower
cholesterol
levels.
Try
replacing
refined
oil
with
Olive
oil,
and
nuts
are
also
good
sources
of
this
nutrient.
Foods
to
Avoid:
Whole
meat
Mutton
Processed
foods
High-fat
dairy
products
like
whole
fat
milk,
cheese,
butter,
etc
Fruits
and
Vegetables
Balancing
carbohydrates,
fats,
and
sugars
is
integral
to
a
diabetes-friendly
diet.
While
processed
and
refined
carbs
are
bad
for
you,
whole
grains
and
dietary
fiber
(good
carbs)
are
beneficial
in
many
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
ways.
Whole
grains
are
rich
in
fiber
and
beneficial
vitamins
and
minerals.
Dietary
fiber
helps
with
digestive
health,
and
helps
you
feel
more
satisfied
after
eating.
Foods
to
Eat:
Leafy
green
vegetables
&
Lettuce
All
Nuts
(Peanuts,
Almonds,
Cashews,
Walnuts,
etc)
Whole
grains
(Brown
Rice,
Whole
wheat
roti,
Wheat
bead,
Oats,
Quinoa,
Millet,
etc)
All
Seeds
(Flaxseed,
Sesame
seeds,
Chia
seeds,
etc)
Low-fat
dairy
products
Beans,
Channe
and
peas
Fresh
low-sugar
fruits
(blueberries,
raspberries,
blackberries,
cranberries,
pears,
melon,
grapefruit,
apple
and
cherries)
Fruit
to
Avoid:
Watermelon
Pineapple
Raisins
Apricots
Grapes
Oranges
Complex
Carbs
(Starches)
Starches
are
another
type
of
food
your
body
converts
into
blood
glucose.
They
not
only
provide
a
source
of
energy
but
also
vitamins,
minerals,
and
fiber.
Whole
grain
starches
are
the
healthiest
because
they
maximize
nutrition
and
break
down
into
the
bloodstream
slowly.
I
recommend
at
least
one
serving
of
starch
at
every
meal.
Foods
to
Eat:
Whole
Grain
Bread
Whole
Grain
Pasta,
Whole
Grain
Cereal,
Brown
Rice,
Whole
Wheat
Roti
Sweet
Potato
Foods
to
Avoid:
Potato
chips
Packaged
snacks
Candy
bars
White
Rice
White
Bread
Refined
Aata
White
Naan
White
Potato
Soft
Drinks
Packed
Juices
Indian
Sweets
Cut
back
on
refined
carbs
and
sugary
drinks.
White
bread,
white
rice,
white
pasta
and
potatoes
cause
quick
increases
in
blood
sugar,
as
do
sugary
soft
drinks,
fruit
punch,
and
fruit
juice.
Over
time,
eating
lots
of
these
refined
carbohydrates
and
sugar
may
increase
your
risk
of
type
2
diabetes.
To
lower
your
risk,
switch
to
whole
grains.
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
When
to
Eat
If
you
have
diabetes,
you
should
eat
smaller
meals
throughout
the
day
to
avoid
unnecessary
spikes
in
your
blood
glucose
level.
However,
your
body
requires
more
sugars
and
carbohydrates
during
exercise,
so
eat
before
and
after
a
workout.
Checkout
nutrition
plan
at
the
bottom.
Diabetes Problem
Age
0-5
6-18
19-40
41-70+
Age 0-5
6-18
19-40
41-70+
FOOD
TO
AVOID
Whole
meat
Mutton
Processed
foods
High-fat
dairy
products
like
whole
fat
milk,
cheese,
butter
Watermelon
Pineapple
Apricots
Grapes
Oranges
Potato
chips
Packaged
snacks
Candy
bars
White
Rice
White
Bread
Refined
Aata
White
Naan
White
Potato
Soft
Drinks
Packed
Juices
Indian
Sweets
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
FOOD TO EAT
NUTRITION
PLAN
For
All
Age
MEN
&
WOMEN
MEAL
1
BREAKFAST
8-9AM
OPTION#1
Banana Shake
1 Banana
2pinch
Cinnamon
Muesli
1
Whole
Egg
OPTION#3
1
Egg
White
1cup
Melon
Oats
Oats
OPTION#4
Apple
10 Almonds
2pinch
Cinnamon
EXTRA
OPTION:
You
can
add
1
plain
roti
with
plain
curd
as
well
ALTERNATES:
1cup
Strawberries/Blueberries
1cup
Almond
Milk
or
Soy
Milk
2sp
Chia
or
Sesame
Seeds
1sp
Peanut
Butter
ALTERNATES:
1cup
Bran
Cereals
1cup
Whole
Grain
Cereals
1cup
Almond
Milk
or
Soy
Milk
ALTERNATES:
1cup
Cherries
1
Pear
ALTERNATES:
cup
Millets
10
Cashews/Walnuts
MEAL
2
AFTERNOON
SNACK
11-12PM
OPTION#1
OPTION#2
OPTION#3
OPTION#4
10-12 Almonds
10-12 Cranberries
1 cup Papaya
1 Pear or Guava
1 Apple
10-12 Almonds
1 Pear
1 cup Cherries
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
ALTERNATES:
25g
Walnuts/Cashews
10-12
Raisins
1
cup
Green
or
Herbal
Tea
ALTERNATES:
1
Apple
1cup
Berries
or
Cherries
28g
Peanuts
ALTERNATES:
25g
Walnuts/Cashews
10-12
Raisins
1
cup
Green
or
Herbal
Tea
ALTERNATES:
25g
Walnuts/Cashews
10-12
Raisins
1
cup
Green
or
Herbal
Tea
MEAL
3
LUNCH
2-3PM
OPTION#1
OPTION#2
OPTION#3
Rice Palao
1
Whole
Roti
Rajma
Chawal
ALTERNATES:
Flattened
Rice
(Poha)
Add
any
other
vegetable
as
well
ALTERNATES:
60-80g
Soy
Paneer
(Tofu)
Add
any
other
vegetable
as
well
ALTERNATES:
cup
Black
Lentil
cup
White/Black
Chickpeas
cooked
in
coconut
oil
Cucumber
Egg
Bhurgi
ALTERNATES:
Tofu
or
Paneer
Bhurji
3
Egg
Whites
OPTION#4
Add
2
cup
vegetables
Peas
Bell
pepper
Tomato
Ginger
Onion
1
Whole
Roti
EXTRA
OPTION:
You
can
add
1
plain
roti
with
mixed
vegetables
or
Dal
or
Channe
or
Spinach
as
well
MEAL
4
EVENING
SNACK
5-6PM
OPTION#1
OPTION#2
OPTION#3
OPTION#4
Roasted Channe
ALTERNATES:
1cup
Black
Chickpeas
Cookies
ALTERNATES:
2
Fiber
Biscuits
Roasted Soy
ALTERNATES:
1cup
Black/White
Chickpeas
Protein Laddoo
1 Protein Laddoo**
ALTERNATES:
1
Home
made
protein
bar
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
MEAL
5
DINNER
8-9PM
OPTION#1
OPTION#2
OPTION#3
Bean Bowl
2sp Onion
2sp Tomato
50g Paneer
chopped Carrot
chopped Cucumber
Lemon
1 Whole Roti
ALTERNATES:
cup
Black
Kidney
Beans
cup
Lentil
60g
Grilled
Chicken
50g
Soy
Chunks
50g
Tofu
Add
any
other
vegetable
as
well
ALTERNATES:
cup
Brocolli
Red
Bell
Pepper
Green
Beans
ALTERNATES:
cup
Mushrooms
1
Roti
Orange
Soup
ALTERNATES:
1
Bowl
Chicken
Soup
WORKOUT
PLAN
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE
NOTE:
PRINT
OUT
THIS
PAGE
AND
FILL
OUT
THE
BODY
MEASUREMENTS
ON
WEEKLY
BASIS
TO
SEE
THE
PROGRESS
PROGRESS
WEEK
1
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
PROGRESS
WEEK
2
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
PROGRESS
WEEK
3
PROGRESS WEEK 4
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
PROGRESS
WEEK
5
PROGRESS WEEK 6
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
PROGRESS
WEEK
7
PROGRESS WEEK 8
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
PROGRESS
WEEK
9
PROGRESS WEEK 10
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
DATE:_____________
NAME:
____________________________________
AGE:
__________
BLOOD
SUGAR
LEVEL:
_________________
WEIGHT:
______________
STOMACH:
____________
HIP:
______________
WAIST:
___________
Guru
Mann
CERTIFIED
Nutritionist
ASFA/ISSA/NASM/ACE