Easy Diet Tips to Control Diabetes _ Dr. V Mohan(720P_HD)
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00:00The first question that people ask me is, is diabetes a disease or is it a disorder?
00:08What do you think is the answer? Well, I'll tell you the answer.
00:15If diabetes is not controlled, then it starts biting you, literally.
00:22It can affect your eyes, kidneys, heart, feet.
00:26In fact, we say from the head to the toe can be affected by diabetes.
00:35Type 1 diabetes. This occurs in children. It's an acute onset.
00:41Children have very high blood sugars and the only treatment for such children who have this type of type 1 diabetes,
00:48type 2 diabetes. In India, it's estimated that more than 75 million people have type 2 diabetes.
01:00Now, why do we get type 2 diabetes?
01:02I find the simplest way to teach people about diet is to learn about the plate concept that you're seeing here.
01:14In the healthy plate concept, what do you do? You have the same tali, no doubt.
01:18But now you see, 50% of that tali is filled with healthy, green, leafy vegetables.
01:27Now, you've got the other half. In that half, divide it into two quarters.
01:34And one quarter, as you can see here, is reserved for...
01:38When you have such a high carbohydrate load, it's very difficult to prevent diabetes
01:45and it's also very difficult to control diabetes.
01:49So, people all the time talk about, oh, I'll reduce my carbohydrate, my diabetes will go away.
01:54For how long you'll reduce your carbohydrate?
01:56Hello, everyone. I'm Dr. Vee Mohan and I'll be speaking in a series of videos,
02:23all that you need to know about diabetes.
02:27The first question that people ask me is,
02:30is diabetes a disease or is it a disorder?
02:36What do you think is the answer?
02:38Well, I'll tell you the answer.
02:39It can either be a disorder or it can be a disease
02:43and it's left to you to decide how you want to make diabetes.
02:48If you just have a little bit of high sugar in your blood
02:52and this is reversible or it can be controlled,
02:57it's not going to do any harm to you at all.
03:00Then why call it a disease?
03:01It's just a simple disorder.
03:04And your whole life, you can just keep diabetes as just like your friend
03:08and it's just a simple disorder
03:10and it's not going to affect you in any way.
03:12But diabetes is like a tiger.
03:18Now, what's the comparison between diabetes and a tiger, you may ask?
03:22As long as the tiger is in the cage like this,
03:27it is safe, you can go and stand near it,
03:30you can say hi to it and it doesn't affect you.
03:34But what will happen if you release the cage
03:38and the tiger comes charging at you like this,
03:41it's a completely different tiger, isn't it?
03:43Diabetes is like that.
03:45As long as you keep it under control,
03:47you really don't have to worry about it
03:49and you don't even have to call it as a disease.
03:52It's a simple disorder.
03:54But if you don't look after diabetes,
03:57if diabetes is not controlled,
04:00then it starts biting you, literally.
04:03It can affect your eyes, kidneys, heart, feet.
04:08In fact, we say from the head to the toe,
04:11including the head and the toe,
04:13can be affected by diabetes.
04:16So, ladies and gentlemen, the choice is yours.
04:19Do you want to treat diabetes like a simple disorder
04:22which may even be completely reversible,
04:26you can even remove it from your system
04:27or are you going to allow this to grow
04:31like a cancer inside your body
04:33until ultimately all the organs get affected?
04:38Whenever we use the word diabetes,
04:41people think it is one disease.
04:43It's not so.
04:45Diabetes is of different types
04:47and each type of diabetes is diagnosed differently,
04:51the symptoms are different
04:52and the treatment is also different.
04:54So, we cannot mix up two types of diabetes
04:58because the approach to it is completely different.
05:00For example, let me give you just two examples.
05:04One is a type of diabetes called as type 1 diabetes.
05:08This occurs in children.
05:10It's an acute onset.
05:12Children have very high blood sugars
05:14and the only treatment for such children
05:17who have this type of type 1 diabetes is insulin.
05:21In fact, you'll be surprised to know
05:23that insulin itself was discovered only 100 years ago
05:26and before that,
05:27if any child in the world had type 1 diabetes,
05:31they simply died
05:32within two months, three months,
05:34maximum one year.
05:36Insulin changed all that
05:37and gave a new life to children with type 1 diabetes.
05:40Today, children with type 1 diabetes can live
05:42even up to 80, 90 years.
05:44My oldest patient is almost 90 years old
05:46and had got it when that person was a child.
05:50But, if we don't qualify
05:52which type of diabetes we are talking about,
05:55we are invariably talking about
05:57the second type of diabetes
05:58which is called as type 2 diabetes.
06:02In fact, type 2 diabetes is almost 90, 95%
06:06of all the types of diabetes
06:08that we see in the world.
06:10So, if you don't qualify
06:11when you talk about diabetes,
06:13we are talking about type 2 diabetes.
06:15In India, it's estimated
06:17that more than 75 million people
06:20have type 2 diabetes.
06:22Now, why do we get type 2 diabetes?
06:25Of course, the genetic factor is very important.
06:27If your father, mother or both had diabetes,
06:30your risk of getting type 2 diabetes is very high.
06:33But, that's only about 40% of the causes.
06:3560% of the reason why you get type 2 diabetes
06:41is lifestyle-related factors.
06:44And, in lifestyle,
06:45one of the most important is diet.
06:48What you eat,
06:50you can see here
06:51a very healthy diet shown
06:54as well as a very unhealthy diet.
06:58The unhealthy diet that you see here
07:00is what is going to produce diabetes for you.
07:04Look at this one.
07:06Physical active person
07:08and a totally physically inactive person.
07:12We know that physical inactivity
07:15or sedentary behavior
07:17is another very important cause
07:20of type 2 diabetes.
07:22In this video,
07:24I'm going to spend time on diet,
07:27what you can eat,
07:29what you should try to limit,
07:31and what perhaps you can avoid completely.
07:34There's nothing which is totally forbidden,
07:36but better to avoid certain dietary items.
07:40And, very often people ask me,
07:42what are the Indian diets which are good
07:44and what are the Indian diets
07:46which are not so good.
07:49Now, one of the problems
07:50with any Indian diet,
07:52whether North India, South India,
07:54East India, West India,
07:56Central India
07:56or the North East of India,
07:58that really doesn't matter.
07:59The main problem in the Indian diet
08:02vis-a-vis diabetes,
08:04type 2 diabetes,
08:05is the carbohydrate content.
08:08We all eat too much of carbohydrate.
08:11Whether it is dosa and idli in the south
08:14or chapati or puri in the north,
08:18it really doesn't matter.
08:19It's how much you eat
08:21which is very important.
08:22They are all carbohydrate.
08:23So, the first principle
08:25that you must know
08:27in an Indian diet
08:29is portion sizes
08:30and what you should take.
08:33And for that,
08:33I find so many books are there,
08:35so many articles have been written.
08:37But, I find the simplest way
08:40to teach people about diet
08:42is to learn about the plate concept
08:45that you are seeing here.
08:47What you can see here
08:48is a tali or a plate.
08:50And the way we normally eat
08:53is shown here
08:54where you fill the plate
08:56with a lot of rice,
08:58like a mountain of rice
08:59as we call it.
09:01And then we have
09:02in South India, for example,
09:04we'll have rice and sambar,
09:05then rice and rasam,
09:07then rice and curd
09:08and then some other rice item
09:10for as dessert also.
09:12So, we are eating rice,
09:13rice, rice all the time.
09:14So, it turns out
09:15that 70 to 75%
09:18of our entire diet
09:20comes from carbohydrate.
09:22Now, when you have
09:22such a high carbohydrate load,
09:25it's very difficult
09:25to prevent diabetes
09:26and it's also very difficult
09:29to control diabetes.
09:31So, the first thing
09:32that you should do
09:33is to follow
09:34the healthy plate concept
09:36which I have shown here.
09:38In the healthy plate concept,
09:39what do you do?
09:40You have the same tali,
09:41no doubt.
09:42But now you see,
09:4350% of that tali
09:46is filled with
09:48healthy, green,
09:50leafy vegetables.
09:52So, vegetables
09:53form half of your plate.
09:56Now, you got the other half.
09:59In that half,
10:00divide it into two quarters
10:01and one quarter
10:03as you can see here
10:04is reserved for protein.
10:07And that is what
10:08Indians don't take.
10:09Particularly in South India,
10:10the protein intake
10:11and therefore,
10:12the fiber intake
10:12is very low.
10:14Now, where do you
10:14get the protein from?
10:16I would prefer
10:17the protein
10:18to come from
10:19vegetable sources
10:21like Bengal gram,
10:23green gram,
10:24black gram,
10:25rajma,
10:25soya,
10:26mushroom.
10:27All these
10:28constitute very good
10:30vegetable protein.
10:31They are very healthy.
10:33They don't have any fat.
10:35They give you a lot
10:35of nutrients
10:36and they give you
10:37a lot of fiber.
10:38So, vegetable protein
10:39is superior
10:40to animal protein.
10:42There's a lot of data
10:42to support this.
10:44However,
10:45for a staunch
10:45non-vegetarian,
10:47if they come and tell me,
10:48Doc,
10:49you're telling me
10:49not to eat sugar.
10:51Now, you're telling me
10:51to give up non-veg oil.
10:52This is too much.
10:53I can't,
10:54it's not worth being a diabetic
10:55and not worth living.
10:56You know,
10:56that's what they say,
10:57such strict non-vegetarians.
10:59So, it's not that
10:59non-veg should not be taken.
11:01I said vegetable protein
11:02is better than
11:02non-vegetarian protein
11:03and I'm sticking to that.
11:04But if you want to take
11:05non-veg protein,
11:06you can take
11:07fish
11:08or chicken.
11:10Try to avoid red meat.
11:12White of the egg
11:13is very good.
11:13You may say,
11:14why not the yellow?
11:15Yellow is also good.
11:16It gives you protein.
11:18But yellow contains cholesterol.
11:20One egg
11:21contains
11:22300 milligram
11:24of cholesterol.
11:24That's your total limit
11:26for the whole day.
11:27So, if you have taken
11:28that one egg,
11:28you cannot take
11:29cholesterol in any other form.
11:31Whereas,
11:31if you take the egg white,
11:32there's zero cholesterol.
11:34It gives you a lot of protein.
11:36So, you can have
11:36your fat in other forms.
11:38Okay.
11:38So, if you're taking one egg,
11:40then that's fine.
11:41You have the egg white
11:42and the yellow.
11:43But the advantage
11:44of taking egg white
11:45is that you can have
11:46four egg whites
11:46or five egg whites
11:48because there's zero cholesterol
11:49and you're increasing
11:50your protein intake.
11:51So, that second quarter
11:53of the plate
11:54is reserved for protein.
11:56Now, you've got
11:58the last quarter.
11:59That is where
12:00your carbohydrate
12:01should come in.
12:02Now, there is no need
12:03just because you live
12:04in the south
12:04and you're rice eating
12:06to change to chapati.
12:07That used to be
12:08the old teaching
12:09in my father's days
12:10where, you know,
12:11you have rice,
12:13change it to chapati.
12:13Then, you won't eat much.
12:15In the north,
12:17oh, you like chapati,
12:18so you stop that
12:18and take rice.
12:19You know what happens
12:20actually?
12:21When you tell them
12:22to eat chapati,
12:23they'll eat eight chapatis
12:24thinking,
12:24oh, chapati only.
12:25No, I'm not taking rice
12:26because all the while
12:27in his mind is thinking,
12:28I'm not taking rice,
12:29I'm not taking rice,
12:29I'm not taking rice.
12:30So, they overeat the chapati
12:31and finally the sugar goes up.
12:33If they're taking the rice,
12:34they'll be more careful.
12:35And so,
12:36the opposite in the north
12:38as well.
12:39So, continue what you like,
12:42continue what you're used to,
12:44but reserve
12:44only quarter of the plate
12:47for that rice
12:48or that chapati
12:49or any other carbohydrate
12:51that you take.
12:53If you do this,
12:54this becomes a healthy plate.
12:56Of course,
12:56you can add one or two more things.
12:57You have a bowl of curd,
12:58for example.
12:59There is probiotics in it.
13:01If you have a glass of milk,
13:02then it gives you
13:03a lot of calcium
13:04and protein.
13:05So, these are things
13:06which you can add on.
13:07But this plate principle,
13:09the healthy plate principle,
13:11every person with diabetes
13:13should know.
13:15Now, people also,
13:16more recently
13:17have started asking me,
13:19instead of rice,
13:21can I have white rice,
13:22can I take brown rice?
13:25We have done lot of research on this,
13:26at least 8, 10 papers
13:28I have published on this.
13:29Brown rice is very good.
13:31There's no doubt
13:31that brown rice is healthier,
13:33it has more B-complex,
13:34it has more fiber,
13:36the sugar doesn't go up that much,
13:37the glycemic index
13:38or the propensity
13:40to increase the sugar
13:41is much less
13:41if you take brown rice.
13:43All that is true.
13:44But people hate it.
13:46When they see the brown rice,
13:47they say,
13:47I can't take this.
13:49It smells,
13:50it doesn't cook properly,
13:52I have problem digesting it,
13:53it doesn't stay in the shop for long,
13:55it gets rancid,
13:57it's costly,
13:58not available,
13:59why should I be taking this?
14:00Well, if you have access to brown rice
14:03and you like it,
14:03take it.
14:04Otherwise, cut down the white rice
14:05and you can still enjoy the rice
14:07that you want to take.
14:08There's no need to change over.
14:09What about millets?
14:11Of course,
14:11millets are very good.
14:12In fact,
14:13in the ancient days,
14:14people used to eat millets
14:15and they're very, very healthy,
14:16no doubt about it.
14:17Millets are making a comeback.
14:18The government is also promoting
14:20millets in a big way.
14:21But,
14:22here is a twist in the tale.
14:24We did an analysis
14:25of all the millets
14:27available in the market.
14:28We went and picked up
14:29all the millets
14:30and did glycemic index testing
14:32on them.
14:34And we found
14:34that the millets
14:35also increase the sugar.
14:37Why?
14:37Because the millets
14:38are also polished.
14:40Now,
14:40how did you get white rice?
14:41The brown rice is polished,
14:43polished,
14:43polished and made into white rice.
14:44You're removing all the nutrients.
14:46Same thing,
14:46unfortunately,
14:47is happening with the millets.
14:48So,
14:49if you're able to get
14:50unpolished
14:51or raw millets
14:52as we used to get
14:53in our grandfather's time,
14:55then take it.
14:56But,
14:56if you just buy millets
14:57because they're millets
14:58and they're polished,
14:59they're just like rice.
15:00There's no advantage.
15:01And,
15:01remember,
15:02they're also carbohydrate.
15:03So,
15:04if you like to change to millets,
15:05you do that.
15:06But,
15:06for the sake of diabetes,
15:07don't change anything.
15:08Continue the same thing
15:09that you're taking.
15:11What about fruits?
15:12Again,
15:13you can classify fruits
15:15into different types.
15:16There are fruits
15:17which have
15:18a high glycemic index.
15:20The moment you eat the fruit,
15:21sugar shoots up.
15:22There are fruits
15:23which you take,
15:24there's only a gentle
15:26increase in the sugar.
15:27Low glycemic index
15:28or medium glycemic index.
15:30Use those fruits.
15:31For example,
15:33apple,
15:34guava,
15:35papaya,
15:36orange,
15:37watermelon.
15:37These are fruits
15:38with not such a high
15:40glycemic index
15:40and therefore,
15:41you can take them.
15:42But,
15:42if you take banana
15:43or if you take mangoes,
15:46unfortunately,
15:46mangoes so popular,
15:48especially in the season
15:49and I've got a full video
15:50explaining when to eat mango,
15:52how to eat mango
15:53and why a person
15:54with diabetes
15:54can't take mango.
15:55But you can't just take
15:56as much mango as you want.
15:58Your sugar is definitely
15:59going to go up.
16:00And therefore,
16:01fruits are good.
16:02For people without diabetes,
16:04you can take
16:04three, four,
16:05five fruits a day.
16:07People with diabetes,
16:08take one fruit a day.
16:09Your sugar is very well controlled,
16:11probably make it two.
16:13But,
16:13here's a catch again.
16:15Don't take it as fruit juice.
16:17The moment you take it as fruit juice,
16:18your sugar will go up.
16:20Because amount of fruit
16:21going in will go up
16:22and there is no fiber.
16:24When you just drink it,
16:25you don't get the fiber.
16:26You'll have to eat the fruit
16:27as cut fruit.
16:29So that,
16:29you can take.
16:31Let's discuss about oils.
16:33Now again,
16:34different people
16:35have different tastes.
16:37In Kerala,
16:37they'll say,
16:38oh, we're used to coconut oil.
16:39In Chennai,
16:40we use gingely oil
16:42or groundnut oil.
16:43In the east
16:44and some parts of the north,
16:45mustard oil is used.
16:47If you go and tell them,
16:48no, no, no,
16:48for diabetes,
16:49now you change your oil,
16:50they'll hate it.
16:51They won't enjoy their food.
16:53So again,
16:54whichever oil you're using,
16:56continue that oil,
16:58but,
16:59use only limited quantities.
17:01Don't take huge quantities.
17:02Whatever is needed for cooking,
17:04that oil,
17:05continue the oil
17:06that you're taking.
17:08Finally,
17:08I want to talk about
17:10some functional foods
17:12or foods
17:13which are considered
17:14super foods.
17:16Now,
17:16there's a lot of hype about this,
17:17lot of attention in the media,
17:19newspapers,
17:20about different things.
17:22And,
17:22is it true or not
17:23that things like
17:24garlic,
17:26turmeric,
17:27and things like that,
17:28ginger,
17:29things like that,
17:30if you take,
17:31that they're good for health?
17:33Well,
17:33these are food additives.
17:34And some of them
17:36have a positive effect
17:39on immunity.
17:40They're certainly not bad
17:41for diabetes
17:42and maybe even good
17:43for diabetes,
17:44but that's all they are.
17:45Don't hype them
17:46to say that
17:47they're a cure for diabetes.
17:48I've seen things saying
17:49that you take turmeric
17:50and your diabetes will go away.
17:52You know,
17:52nothing is so easy in life.
17:54I wish it was.
17:55Then I'll just be
17:56making turmeric
17:57and giving to all my patients
17:58and saying,
17:58that's enough,
17:59don't come to me,
18:00just take turmeric.
18:00It's not so easy.
18:02So diabetes reversal,
18:03diabetes control
18:04needs lifelong effort.
18:07It needs a lot of attention
18:09from you.
18:11It needs a lot of discipline,
18:12but it's doable.
18:14So people all the time
18:15talk about,
18:16oh,
18:16I'll reduce my carbohydrate,
18:17my diabetes will go away.
18:19For how long
18:19you'll reduce your carbohydrate?
18:21They even go to
18:21zero carbohydrate.
18:23Keto,
18:23diet,
18:24all kinds of fancy things
18:25they try
18:25to reduce weight
18:27because the media
18:27and so many organizations
18:29are telling them,
18:30oh,
18:30your diabetes will go,
18:31your diabetes will go.
18:32In fact,
18:32there are people who say,
18:33don't go to a diabetologist.
18:35They'll just keep on
18:36giving you medicine.
18:37Come to us.
18:37We are the saviors.
18:38We will get rid of
18:39your diabetes,
18:40you know,
18:41and you won't have worked
18:41for all the diabetologists
18:42to close their clinic.
18:44I wish that was true.
18:45I'll become a nephrologist
18:46or I'll become a cardiologist.
18:48That's what I'm dreaming of
18:49that diabetes goes away.
18:51In fact,
18:51I used to joke and say,
18:53I have a diabetes hospital.
18:54I used to say,
18:55one day,
18:56my grandson
18:57or great-grandson
18:58must take people around
18:59and say,
19:00this is a museum
19:01where we used to have
19:01a disease called diabetes.
19:03That is my dream.
19:04That's my dream,
19:05ladies and gentlemen.
19:06So I'm not saying,
19:06all of you become diabetic,
19:07come to me
19:08and I'll treat you.
19:09I'm not saying that.
19:10I'm saying diabetes will go away.
19:11But is it easy?
19:12Is it a magic wand
19:13like Harry Potter,
19:15you know,
19:15just,
19:15you know,
19:16waving his wand
19:17and diabetes goes away?
19:18I wish it was.
19:18And if you have such a wand,
19:19please tell me.
19:20I'll also buy it
19:21and use it
19:21to treat my diabetic patients.
19:23So,
19:24if you look after your diet,
19:26if you exercise regularly,
19:29if you take your medicines properly,
19:31if you sleep well
19:32and on each of these,
19:34I'll be making a series of videos
19:36which you'll be watching soon.
19:39And,
19:40if you do regular monitoring,
19:42looking after your glucose levels,
19:43either with a glucometer
19:44or with a patch
19:47which will tell you
19:47continuous glucose monitoring.
19:49And most importantly,
19:51keeping in touch
19:52with your doctor
19:53because things change
19:55in your body.
19:57Because,
19:57what happens is
19:58that today,
19:59your kidney function
20:00may be normal.
20:01Tomorrow,
20:01heaven forbid,
20:02your kidney function changes.
20:04It worsens.
20:05Then the entire treatment
20:06will have to be changed.
20:08So,
20:08these media people
20:09who keep saying
20:10and on social media
20:11people can,
20:12don't go to doctors.
20:13You can Google
20:14and get your medicine
20:16and take it yourself.
20:18Well,
20:18best of luck to you
20:19if you believe in that.
20:20But,
20:20there's a danger
20:21associated with it.
20:22All of us
20:23didn't study medicine
20:24for so many years.
20:25We can also learn Google.
20:27I can teach my grandson
20:28to Google better
20:29and become a Google doctor.
20:30I wish life was so easy.
20:32It is not.
20:33So,
20:34look after yourself.
20:35It is my hope and prayer
20:36that all of you
20:37live up to
20:39100 years
20:40without any complication.
20:42But,
20:42for that,
20:43as the main theme of today
20:45is on diet,
20:46I would say
20:47diet plays
20:48a very
20:49important role.
20:50I hope
20:51you enjoyed this video
20:52where we talked
20:53quite extensively
20:54about diet.
20:56You will find
20:57in my channel
20:58many other videos
21:00related to
21:01other aspects of diet
21:02about exercise,
21:04about lifestyle,
21:06about sleep,
21:08about do's
21:08and don'ts
21:09that a person
21:10with diabetes
21:11should do.
21:12So,
21:12I do hope
21:13you will watch
21:14the other videos
21:15in this channel.