🍽️💙 Managing Diabetes & Heart Health in a Street Food Culture – A Realistic Guide 🩺🥗✨
As a dietician in Ghatkopar East and West I have seen numerous street food stalls serving unhealthy food. Living in a locality filled with street food stalls can feel like a daily test of willpower especially for patients managing diabetes and heart disease. The aromas, convenience, affordability, and social culture make it difficult to avoid.
The goal is not restriction but smart navigation. One should learn how to co-exist with the environment and not fight it every day.
⚠️🍟 Why Street Food Is Risky for Diabetes and Heart Health? 🩺💔🍽️
🍟⚠️ Most Street Foods Are 💔🍬
✅ Deep Fried
✅ Cooked In Reheated Oils
✅ Excessive Artificial Food Colour and Low-Quality Ketchups are used
✅ High in Maida
✅ High In Sodium
✅ Poor Hygiene
✅ Low in Protein and Fiber
✅ Large Portion Size
✅ Cooked In Reheated Oils
✅ Excessive Artificial Food Colour and Low-Quality Ketchups are used
✅ High in Maida
✅ High In Sodium
✅ Poor Hygiene
✅ Low in Protein and Fiber
✅ Large Portion Size
🧂📈 This combination leads to
✅ Weight Gain
✅ High blood glucose spikes
✅ Increase in total cholesterol and triglycerides
✅ Fluid Retention
✅ High blood glucose spikes
✅ Increase in total cholesterol and triglycerides
✅ Fluid Retention
🥗💪How to manage your diet and sustain a healthy lifestyle 🌿✨
- Shift the mindset from Avoid to Manage
- Aim for sustainable management > perfection
- Never Go Out Hungry-can always eat a handful of nuts or buttermilk or boiled egg or roasted chana and peanuts
- Aim for portion control-portion control is non-negotiable. Spilt among family or friends or order half portion, make smart choices.
- Balance The Day-if you are eating out, reduce the carbs for the entire day, include extra 15-20 min physical activity, increase the portion of vegetables.
- Set a weekly limit-plan 80% structured home meals and once a while allow yourself with mindful flexibility and enjoy the food that you like. This prevents binge eating and will build a positive attitude towards health.
🚫🍔Street Food at High Risk – Limit Strictly ⚠️💔
- Samosa, Kachori, Vadapav, Pakodas, Jalebi
- Chinese Food
- Burgers, French Fries, Pizza, Potato Twisters
🍽️ Street Food At Moderate Risk 🩺✨
- Veggie Sandwich [With Less Butter and without cheese and mayo]
- Plain OR Veggie Stuffed Dosa [Less oily]
- Bhel [Without sev and puri and add extra sprouts]
🥗✨ Smarter Food Choices 💚🍽️
- Grilled Paneer and Veggies
- Roasted Corn with veggies [no butter]
- Ragda chaat [without sev and puri]
- Sprouts chaat [no fried toppings]
- Plain Steamed Idli
- Lemon Water [Unsweetened]
