DR.
RAJENDER RAMAGIRI
Healthy And
Unhealthy foods
For Diabetes
Your Guide For Healthy Life
Dr. Rajender Ramagiri’s Educational Background.
MBBS: SV Medical College
Masters in Emergency Medicine (MEM): Care Hospital, Hyderabad.
Fellowship in Critical Care (FCCS): USA.
Certification in Plant-Based Nutrition: E Cornell University, USA.
Membership: Indian Society of Lifestyle Medicine (ISLM), affiliated with
ACLM
Dr. Rajender Ramagiri, a lifestyle physician, specializes in
reversing diseases like Diabetes, Hypertension( B.P)
Obesity, and PCOD.
He is having the experience of working with leading
corporates hospitals like Apollo and Care Hospitals.
He focuses on addressing the root cause of lifestyle
diseases through education, holistic care, and evidence-
based approaches.
He empowers individuals to adopt healthy lifestyles,
supporting their journey to better health and lifestyle
disease reversal.
RECOGNITIONS AND ACHIEVEMENTS
Dr. Rajender Ramagiri received
the award as Best Diabetes &
lifestyle disease Reversal
Doctor, for his contribution to
empowering people to lead a
healthy lifestyle and reverse
their diseases.
He was chosen for his efforts
over the past 3 to 4 years. This
includes his social media posts
and videos that reached 25+
lacs people, educated over
20,000 individuals through
webinars and workshops.
PIONEER IN DIABETIC REVERSAL AWARD
Dr. Rajender was recognized with the "Pioneer in Lifestyle
Disease Reversal" award from honorable speaker Mr. Selvum
and honorable tourism minister Mr. Lakshminarayana at an
international medical conference for his significant
contributions in the field and dedication to helping individuals
reverse lifestyle diseases.
Dr. Rajender educated more than 25 lakh people about the
importance of a healthy lifestyle through his videos, posts and
E-books
AMAZING PERFORMER AS A DIABETES & LIFESTYLE
DISEASE REVERSAL EXPERT
Awarded for being an
"Amazing Performer as a
Diabetes & Lifestyle Disease
Reversal Expert" by
Mr. Mohammed Kaif (Former
Indian Cricketer, Commentator,
Cricket Coach, Delhi) at Delhi
2024
SPEAKER AT INDIA'S BIGGEST DIGITAL MARKETING
EVENT
Dr. Rajender was invited to
India's Biggest Digital marketing
event "Enrichment Begins
Within - 2" by Rahul Bhatnagar
& Saurabh Bhatnagar to
empower 2500+ entrepreneurs
to live a Healthy Lifestyle
DR. RAJENDER SHARED HIS EXPERIENCE OF DIABETIC
REVERSAL AT PAN CME FOR 150+ DOCTORS.
TABLE OF
CONTENTS
Introduction
Healthy Foods for Diabetes
Unhealthy Foods for Diabetes
Portion Control and Meal Planning
Mindful Eating Practices
Conclusion
Resources and References
CHAPTER 1
INTRODUCTION
UNDERSTANDING DIABETES
Diabetes is a chronic condition that affects how your body processes
blood sugar (glucose). The two primary types are Type 1 diabetes, where
the body cannot produce insulin, and Type 2 diabetes, where the body
becomes resistant to insulin. In India, especially among the Telugu-
speaking population, Type 2 diabetes is increasingly prevalent due to
lifestyle changes, dietary habits, and genetic factors.
THE IMPORTANCE OF NUTRITION
Nutrition is crucial in managing diabetes effectively. A well-balanced
diet can help control blood sugar levels, reduce the risk of
complications, and improve overall health. This guide aims to provide
insights into healthy and unhealthy food choices that can benefit those
with diabetes.
CHAPTER 2
Healthy Foods for Diabetes
01
WHOLE GRAINS
Examples: Brown rice,
millets like bajra,foxtail,
whole wheat flour.
Benefits: High in fiber, these
grains promote satiety and
aid digestion, helping to
regulate blood sugar levels.
02
NON-STARCHY VEGETABLES
Examples: Spinach, bottle
gourd, bitter gourd,
cauliflower etc.
Benefits: Low in calories and
carbohydrates, non-starchy
vegetables are packed with
essential nutrients and
provide a wide range of
health benefits.
CHAPTER 2
Healthy Foods for Diabetes
03
PROTEINS
Examples: Skinless chicken,
fish (local varieties) legumes
(dal, chickpeas).
Benefits: Lean proteins
support muscle health, keep
you full longer, and help in
maintaining a healthy
weight.
04
HEALTHY FATS
Examples: cold pressed
Groundnut oil, sesame oil,
coconut oil (in moderation),
nuts( walnuts, brazil,almonds).
Benefits: These fats promote
heart health and help in the
absorption of fatsoluble
vitamins.
CHAPTER 2
Healthy Foods for Diabetes
05
FRUITS IN MODERATION
Examples: Guava, papaya, oranges, berries.
Benefits: Nutrient-dense and beneficial, fruits provide
essential vitamins and minerals but should be consumed in
moderation due to their natural sugar content.
CHAPTER 3
Unhealthy Foods for Diabetes
01
SUGARY FOODS AND BEVERAGES
Examples: Sweets (like laddus & burfis),sugary beverages
(colas, sweetened teas).
DISADVANTAGES
BLOOD SUGAR SPIKES:-
These foods can lead to rapid
increases in blood sugar levels,
making diabetes harder to
manage.
POOR NUTRITION:-
Often lack essential nutrients,
contributing to an overall poor
diet quality and increasing the
risk of obesity and other
health issues.
ADDICTIVE NATURE:-
High sugar content can create
cravings, leading to overeating
and unhealthy eating patterns.
CHAPTER 3
Unhealthy Foods for Diabetes
02
REFINED CARBOHYDRATES
Examples: White rice, white bread, sugary breakfast
cereals.
DISADVANTAGES
RAPID GLUCOSE RELEASE:
Quickly converted into
glucose, leading to sudden
spikes in blood sugar
levels and subsequent
crashes that can cause
fatigue and irritability.
LOW NUTRITIONAL VALUE:
Typically stripped of fiber
and essential nutrients,
which can lead to
deficiencies over time.
INCREASED HUNGER:
Lack of fiber may lead
to quicker hunger
returns, prompting
overeating.
CHAPTER 3
Unhealthy Foods for Diabetes
03
PROCESSED FOODS
Examples: Packaged snacks (chips, biscuits), ready-to-eat
meals.
DISADVANTAGES
HIGH IN UNHEALTHY FATS
AND SUGARS:
Often loaded with unhealthy
trans fats and added sugars
that can lead to weight gain
and increased blood sugar
levels.
ADDITIVES AND
PRESERVATIVES:
May contain harmful additives
that can have negative health
effects, including increased
inflammation
LACK OF NUTRIENTS:
Generally low in essential
vitamins and minerals,
contributing to poor overall
health and increased risk of
complications.
CHAPTER 3
Unhealthy Foods for Diabetes
02
HIGH-SODIUM FOODS
Examples:- Pickles, processed meats (salami, sausages),
instant noodles.
DISADVANTAGES
INCREASED BLOOD
PRESSURE RISK
High sodium intake can lead
to hypertension, which is
particularly concerning for
diabetics due to the increased
risk of heart disease.
FLUID RETENTION:
High sodium can cause the
body to retain water, leading
to swelling and discomfort.
REDUCED NUTRITIONAL
QUALITY:
Often displaces healthier
options in the diet, leading to
an overall reduction in
nutrient intake.
CHAPTER 4
Portion Control and Meal
Planning
UNDERSTANDING PORTION SIZES
Portion control is crucial in managing diabetes. It helps to maintain
stable blood sugar levels and prevents overeating. Using smaller plates
and measuring portions can aid in this practice.
01
TIPS FOR MEAL PLANNING
1. Local Produce: Utilize seasonal and
locally available ingredients to ensure
freshness and lower costs.
2. Balanced Meals: Include a variety
of food groups in each meal to ensure
balanced nutrition.
3. Preparation Techniques: Opt for
steaming, grilling, or baking instead of
frying to keep meals healthy.
02
SAMPLE MEAL PLANS
1.Breakfast: Ragi dosa with chutney and a
side of sambar (high in fiber and protein).
2.Lunch: Brown rice with mixed vegetable
curry (low GI) and dal (rich in protein).
3.Dinner: Grilled fish with a side of sautéed
greens (omega-3 fatty acids and fiber).
4.Snacks: Cucumber slices with a sprinkle of
salt or a handful of roasted chana (high in
protein and fiber).
CHAPTER 5
Mindful Eating Practices
THE IMPORTANCE OF MINDFULNESS
Mindful eating encourages awareness of your eating habits, which
can lead to healthier choices and better digestion. It involves
savoring each bite and paying attention to hunger cues.
STRATEGIES FOR MINDFUL EATING
1. Eat Slowly:
Take time to enjoy your meals, which helps in
recognizing when you are full.
2. Limit Distractions:
Avoid eating while watching TV or using your
phone to focus on your meal.
3. Listen to Your Body:
Stop eating when you feel satisfied, rather than
when you are full.
CHAPTER 6
Conclusion
RECAP OF HEALTHY CHOICES
Making informed food choices is vital for managing
diabetes effectively. Emphasizing whole, nutrient-dense
foods while minimizing processed and sugary items can
lead to significant health improvements.
ENCOURAGEMENT FOR SUSTAINABLE CHANGES
Start with small, manageable changes in your diet.
Consult healthcare professionals or nutritionists
for personalized guidance and support
CHAPTER 7
Resources and
References
RECOMMENDED BOOKS
1) Diabetes and You by Dr. Mohan's Diabetes
Specialities Centre.
2) Dr.Neal Barnard's program for Reversing Diabetes
HELPFUL WEBSITES AND ORGANIZATIONS
Diabetes India (www.diabetesindia.org)
Indian Council of Medical Research (www.icmr.gov.in)
Nutrition Society of India (www.nutritionindia.in)
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Dr. Rajender
Founder & CEO
Dr. Rajender's Lifestyle Clinic
Banjara Hills, Hyderabad
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