Diabetes Prevention | Meal Planning of South Asians in North America Series
Channel: Modest Nutrition
Date: 2020-07-17

Intro Meal Planning for Prevention of Diabetes and Insulin Resistance for the South Asians living in North America (USA and Canada). I am a registered dietitian specializing in prevention of diabetes and Polycystic ovarian syndrome (PCOS).

Diabetes Type 2 is caused by insulin tolerance which is because of
50% Hereditary and Genes (family History)
25-35% Central Obesity
15-25% Sedentary Lifestyle

Ways to prevent diabetes and insulin resistance:
Treat the Causes
- Eat less fat
- Replace saturated fat with unsaturated fat (in next video in series)
- More more
- Sit less

Treat the Symptoms
- Manage Blood Sugars 
       - Brown bread vs. White Bread, see demo https://youtu.be/W6ohuJ_3cKY
- Manage Insulin Response - which could lead to acanthosis nigricans
- Choose appropriate Carbs (No Low Carb diet)
- When, What and How Much to eat

Create Your Own Meal Plan eCourse:
https://modestnutrition.teachable.com/courses/create-your-own-meal-plan

Meal Plans:
https://www.modestnutrition.com/product-category/services/meal-plan/

Weight Loss Meal Plan (Women):
https://www.modestnutrition.com/product/weight-loss-meal-plan/

PCOS 1-Week Meal Plan: 
https://www.modestnutrition.com/product/pcos-meal-plan/

PCOS Meal Plan with Grocery List + Tips: 
https://www.modestnutrition.com/product/pcos-meal-plan-grocery-list/

South Asian Meal Plan: 
https://www.modestnutrition.com/product/south-asian-meal-plan/

Heart Healthy South Asian Meal Plan: 
https://www.modestnutrition.com/product/heart-healthy-south-asian-meal-plan/

South Indian Meal Plan with Additional Tips: 
https://www.modestnutrition.com/product/south-indian-1-week-meal-plan-with-additional-tips/

Useful Resources:
Helpful Tools for Getting Started
https://www.modestnutrition.com/product-category/tools/

Weighing Scale that Measures Visceral Fat:
https://www.modestnutrition.com/product/weighing-scale/

Body Fat Composition Monitor:
https://www.modestnutrition.com/product/body-fat-composition-monitor/

Portioned Plates (10.25 inch):
https://www.modestnutrition.com/product/portioned-plates-10-25-inch/

Portioned Plates (8.5 inch):
https://www.modestnutrition.com/product/portioned-plates-8-5-inch/

Measuring Cup Scoops:
https://www.modestnutrition.com/product/measuring-cup-scoops/

Exercise Ball - I recommend to sit on while watching TV rather than on sofa
https://www.modestnutrition.com/product/exercise-ball/

Fitness Wristband - Like a FitBit or Smart Watch
https://www.modestnutrition.com/product/fitness-wristband/


Useful Videos:
Brown bread vs. White Bread
https://youtu.be/W6ohuJ_3cKY

Diabetes Prevention Series [playlist]
https://www.youtube.com/playlist?list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM

Diabetes Prevention Meal Planning of South Asians in North America Series
https://www.youtube.com/watch?v=N_tbxv5icVE&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM

Reverse Diabetes and Belly Fat with HEALTHY Fats
https://www.youtube.com/watch?v=IKQSMiQjtww&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM&index=2


How Much Weigh Should You Lose:
https://www.youtube.com/watch?v=SG4453_USdo&t=383s

11 Must Have Tools for Weight Loss:
https://www.youtube.com/watch?v=X3MmhuZk1dk&t=1s

Sneak-Peak into a Dietitian's ToolKit:
https://www.youtube.com/watch?v=GYRS8eb-_CI

Video and Photo Credits:
- pixaby.com
- pexel.com
- Freedigitialphotos.net