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Healthy Changes in your Kitchen

Some Basic Changes that you can adapt in your kitchen.

What type of Oils should we use for cooking?

This is one of the most highly debated topics in diet. Firstly, I would encourage you to get away from the “refined” oils as much as possible. Be it, sunflower, ground nut or mustard oils. I suggest the oil that is obtained from the “checku” or crushed oil from seeds directly. Fortified or oils that have added chemicals are the not best for consumption. In general, I look for oils that are dark in color. The lighter in color the oils are the higher they have been refined.

White Sugar or Brown Sugar?

There is a huge debate on what type of sugar to consume. White sugar is refined sugar and has chemicals added to avoid the stickiness. Brown sugar is slightly unrefined. Both of them get converted to form Carbs. Diabetics and aspirants of weight loss should control their sugar intake to a bare minimum to avoid spike up the insulin level. Natural sugar comes from fruits and veggies as well and additional intake to sweeten your foods may not be required. Cut your Sugar for 10 days and see how your body works.

Salt – Pink salt, black salt or white salt?

My preference would be to go for the “natural” salts. Trace minerals are required by your body and rather than plain sodium refined by chemicals, I would prefer the unrefined salts. Water retention in your body thru insulin resistance causes BP to rise and not your natural salts.

Water – TDS (Total dissolved solids)

RO (reverse osmosis) water or bottled purified water will cause more harm in the long run. Unless, you are on dialysis and cannot consume natural water it is better to consume the regular water. TDS (Total dissolved Solids) deplete the trace minerals from the water. TDS reading (TDS meter that costs 500/-) above 150 and below 300 are best suited for consumption.

Seeds and Nuts

Consumption of nuts like Walnut, almond, Flaxseed, pumpkin seeds, sunflower seeds, water melon seeds are good for you and should be included in your diet. Having seeds and nuts on empty stomach and with fruits will control blood sugar spikes that is desirable for Diabetics. The seeds should have the oil content in them.

Processed Foods

Processed foods like the instant noodles, ready to eat food, packaged food can be avoided or kept to a minimum. The food have lost their natural content and are fortified with chemicals to stabilise or maintain their expiry date. Dahi or curd that are sold in containers contain sugars to prolong their shelf life.

Small Changes make a Large Step in your over all Diabetes management. Start Small and Reap Big Benefits.


Published by Satish Ramasamy

Owner of website, Certified on Metabolism(KAIST), Nutrition(Stanford Univ) and Science of exercise(Colorado). IT professional with 2 decades of experience and now developing Health care solutions For Diabetics.

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