Is keto diet the best for diabetics – By Harold Gunatillake

Harold Gunethilake

“Limiting the intake of carbohydrates is the central concept of the keto diet”.

Normally, our staple diet is ‘rice and curry’, we all eat a high carb diet, with less fats and proteins. A high carb diet is suitable for physically hard-working people like those in the building industry, farmers, or road workers who need more energy for their daily work and provide the fibre, fat, protein, and the micronutrients

That is the best-balanced diet that has stood the test of time for the hard-working Sri Lankan.

Sedentary people mainly the affluent class need to eat less rice with the same quantities of fat and proteins, but unfortunately this category of people is overweight and need to visit a gym for workouts or do a brisk walk to be fit and healthy.

When it comes to people having diabetes, doctors recommend a low carb, including low glycaemic index foods, with restriction of fat and not proteins.

Today’s discussion is whether keto diet is most suited to control blood sugar among people suffering from diabetes and is it the modern diet for them?

Normally, for quick energy we eat a high carb diet as described before.

In a ketogenic diet the carbs are restricted, and the body use dietary fat and protein to get the calorie requirement.

In short, it is a diet that shifts your calorie requirements from carbs to mainly fats, and this shift your metabolism into nutritional ketosis, meaning your body uses ketones in your blood for energy.

These ketones are produced from fat in your liver

In such a diet you cut down carbs that are easy to digest, like sugar, soda, pastries, white rice and white bread to less than 50 grams day.

When you eat less than 50 grams of carbs a day, your body runs out of fuel, then you’ll start to breakdown protein and fat for energy as mentioned earlier.

This is a diet recommended to lose weight, for epilepsy, heart disease, certain brain diseases and even for acne on your face.

Keto diet is beneficial to prevent some types of cancer

Insulin secreted by your pancreas is a factor that can cause cancer. With less production of insulin due to less carbs being consumed, seems to protect you against some kinds of cancer.

Keto diet seems to be beneficial to prevent heart disease

Keto diets reduce bad cholesterol in your blood and raise good cholesterol. This may be because lower manufacture of insulin from these diets can stop your body from making more cholesterol.

So, the incidence of heart disease will be less in people who consume ketogenic diet.

Diabetes and keto diet.

In keto diet you consume less than 50 grams of carbs a day. So, the blood sugar level will tend to be low, ideal situation and supportive for diabetes.

This diet may reduce the risk of diabetes in people who do not yet have but has a family history.

It improves glycaemic control in people with diabetes and helps to lose weight.


Scientists do warn that those following the keto diet with insulin regime medication might have a higher risk of developing hypoglycaemia.

You may need to reduce your insulin medication in such a situation by discussing with your family doctor.

Majority of the health professionals do not recommend the keto diet for managing diabetes.

The American Diabetes Association (ADA) do not recommend any single diet like the keto, over another.

Accumulation of ketone bodies in the body in type 1 diabetes on keto diet may shift in the metabolism resulting in nutritional ketosis. These ketone body accumulations are toxic to the body and damage your kidneys.

On the other hand, if a type 1 diabetic does not take his insulin regularly the correct dose, will go into a condition called ketoacidosis, a medical emergency that could be fatal.

Keto diet does not allow the body to properly use insulin, so blood sugar may not be properly controlled, and may lead to insulin resistance which can raise the risk of type 2 diabetes.

High dietary fibre foods

Furthermore, you need to consume a food fibre from a variety of sources. Total dietary fibre intake should be 25 to 30 grams a day from food and supplements.

Unfortunately, keto diet being a low carb diet does not provide adequate daily requirement of dietary fibre.

You need to eat a balanced diet with high fibre to look after the beneficial microbes in your gut.

If you care for your allies in your gut, you need to eat foods good for your gut microbiota.

Gut health and nutrition are a hot topic and, now that it is known this is key to overall health.

So, keto diet is not a healthy diet, and not recommended for diabetics.

Instead a healthful balanced diet with plenty of low sugar fruits and vegetables is recommended.

You need to spread the intake of carbs out evenly throughout the day.

Chinese do it right. They eat a small amount of rice or noodles in a bowl every three to four hours, so that your blood sugar level is maintained at a healthy level with no spikes of blood sugar.

So, it is important to eat smaller meals more often rather than a large meal once or twice day.


Keto diet is not the overall best diet to control blood sugar levels among diabetics.

Stick to a balanced diet with low GI carbs focusing on high dietary fibre, less fat and moderate amount of proteins for your key to overall health.

About the author: Dr Gunatillake-Health editor is a member of the Academy of Medicine, Singapore. Member of the Australian Association of Cosmetic Surgery. Fellow of the Royal College of Surgeons (UK), Corresponding Fellow of the American Academy of Cosmetic Surgery, Member of the International Societies of Cosmetic surgery, Fellow of the International College of Surgery (US), Australian diplomat for the International Society of Plastic, Aesthetic & Reconstructive Surgery, Board member of the International Society of Aesthetic Surgery, Member of the American Academy of Aesthetic & Restorative Surgery, Life Member of the College of Surgeons, Sri Lanka, Batchelor of Medicine & Surgery (Cey). Government scholar to UK for higher studies and training.

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Kindness in Action – By Oscar E V Fernando

Oscar Fernando

Kindness is essentially a quality of being friendly, generous and considerate; it may also be shown as affection, gentleness, warmth, concern and care. All these are characteristics that one individual can demonstrate to another, and are significantly derivatives of LOVE.

What really is the meaning of love, very much in use and abuse in society?

We say that a couple is in love-but with a little pause we know that most of these couples do hypnotize each other and live in a world of make believe before marriage and when they have to tackle problems that need sacrifice, this love flies through the window and the world of make believe they had earlier crash and tumble!

If kindness is a derivation of love, then obviously it requires sacrifice before it is extended to another; also loving another implies that we must love ourselves to love another-an admonishment we have heard-to love thy neighbor-as thy self. Does it not follow that firstly you must have a measure of kindness within and, for you to, outpour it to another?

It is the general perception that a kind person must have a pleasant disposition and a concern for others-not seen in persons afflicted with additions and have enmities towards the world and so hate themselves.

People who are kind and loving do not hesitate to help those in need of help, as over their years of formation they have picked up essentials of kindness and the thought of helping another comes naturally to them-they do not feel apathetic to make the necessary sacrifice to help.

Being kind needs courage, strength and sacrifice to go out of the way to bring a smile to another’s face-to give up that afternoon nap to inquire in to the crying of a helpless child-to pet that kitten meowing at your door step for some food: the list is unlimited in this selfish world reeling away to get the best for oneself and seek only one’s comfort and ease!

Kindness is a voluntary use of one’s time, talent and resources to better the lives of others-like helping a person in need to be hospitalized after a vehicle accident and is left on the roadside to bleed away: this needs perhaps postponing your luncheon appointment to come to his need and also perhaps the prospect of cleaning up the car upholstery: a person with no awareness of kind behavior will ever stop and make a sacrifice for that bleeding stranger and walk with him that extra mile.

This is what the Noble Peace Prize Winner Albert Schweitzer Says in his book: “Reverence for Life”- Everyone must work to live, but the purpose of life is to serve and to show compassion and the will to help others. Only then that we ourselves become true human beings.

As the concept of kindness in practice is very wide, this writer will make a pause to continue thereafter with a series of missives covering kindness sympathy empathy, tenderness in the family, classroom, society and later in business life-leaving a thought with the reader to ponder as to what the purpose of life is, if it is not to fill that void within with kindness, love, concern for one’s own neighbor!

Oscar E V Fernando

23rd November 2019


(Profile of the Writer-Accountant by profession, was Director Finance/Sri Lanka Foundation, Human Rights Commission/Television Training Institute/Member Board of Management SLF/Human Rights Task Force.

Retired in 1969 and thereafter earned an Honors Diploma in Journalism from the London School of Journalism. Now an Octogenarian plus)

Kindness in action (continued)

In the last episode of kindness in action we referred to Albert Schweitzer’s Quote-Everyone must work to live, but the purpose of life is to serve and to show compassion and the will to help others. Only then that we ourselves become true human beings.

It spelled out a few rudiments of kindness that makes the world a better place to live in-as kindness is inherent in all beings; in humans it may be said to be a rational kindness as opposed to animals, which however is a subject that invites debate: apart from debating, kindness in action is a matter very close to the hearts of those that live by the moral admonishment that man is made in the image and likeness of the Creator-who is Eternal Love!

All of us commence life in our mother’s embrace, cradled with the milk of human kindness. The child feels it’s warmth and grows with it and lives with it unless and until someone or something intrudes into this sac of human kindness. Those who step into the world from this cradle of kindness has it in them to pour it out to others. Those others need society’s attention to bring them back to this kind way of living; if they have not experienced this kindness they may grow up in wickedness.

In both cases kindness is naturally adopted by an infant like-duck taking to water-and those deprived of this kindness will adopt the opposite.

Can we not therefore say that the world needs kindness-in action-words and in thought? Can we also not say that what we see is a chaotic world around Us-Sans Love and Kindness-what with World wars one and two-with another on the brink!

With Love and Kindness, and no wars, truly we can Sing-Let there be peace on earth and let it begin with-me and that-me-is molded by you and me!

Let us begin with the Infant that blossoms into Manhood. Can we not say that the infant cradled in the sac within the mother’s womb responds to kindness or wickedness of the mother or some other? Does it not respond differently to soothing as opposed to jarring music it hears? Suffice to say here that this writer had seen a video clip where the sac in which the unborn baby cradled in the womb, receding to escape from the oncoming forceps that unkindly approaches to crush it: and that is Unkindness as opposed to Kindness and Love-contrasting an act of brutality as against unkindness.

So it is that an infant cradled in a mother’s alms and breast grows up to be the child that attends school. It is here that the child picks up acts of kindness as guided by teachers: periods of kindness in action must be included into the curriculum of learning-as much as any other subject; dramas concerts and displays of kindness must be inculcated to attract attention of students in keeping with displays of competitiveness such as sports meets. A clear example being applauding those straggling behind in an athletic race, so that a sense of inclusiveness of all that took part in the race is felt-it is an act of kindness to boost up another from a sense of loss.

These further acts of kindness can be included in the period of a school’s curriculum-hold the door open for another-do some chore for someone in anonymity-crack a joke to dispel the bad mood of another-return someone’s cart at a store-feed the birds-show up on time-complement others-strike up a conversation with a person who seems dejected!

From school the adult walks into the harsh world-made harsh due to several reasons, one of which is the competitive race to do one better than the other: though ambition is needed to make the world go round, it is here that the adult must cautiously use his training in kindness.

The workplace will show ample opportunity to demonstrate kindness. A company leader may be affectionately considerate to his subordinate who in turn will make a ripple effect on his subordinates and so it is that kindness comes into the commercial world to increase profits of the business-instead of setting about it in a harsh manner: these are thoughts of Robert K Greenleaf in his essay on Servant Leadership.

Curiously it is strikingly observed that this kind approach was evident in ancient teachings of the Orient such as Old and New Testament Bible, Lao Tsu and Confucius of China and Buddha in the Indian region. The bible in the old testament which is as old as the hills speaks of love and kindness in the Psalms and other passages and Christ who came to fulfill the Old Testament Quoted-Love thy neighbor as thyself. It is very clear in the quote that to be loving and kind to another, one must initially love himself-and this happens when the infants innate love and kindness is first cuddled by the Mother.

This Moral Edifice of Kindness that lied buried as rubble under Modern Edifices of the new found Commercial Concepts of the New World, in the aftermath of the Industrial Revolution, is now dusted and packaged into new theories by modern writers-very much worth the reading to know how to be positively kind!

Oscar E V Fernando

January 2020

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     “BREAKING NEWS. HOT, HOT, HOT”.!!! – By Des Kelly

 Just goes to show what our “Social Media” is capable of. The furore of Climate-Change is now on the agenda, all around the world, yet, to all intents and purposes, this is all stale news. I have already written about this subject many times, have never claimed to be a “Climatologist” or an expert in this field, still, to anyone, with even half a brain, the realization that CLIMATE-CHANGE on Earth, has ALWAYS been going on, this “little blue ball” as I prefer to call it, is gradually, VERY GRADUALLY, moving closer to the “great golden ball” in the sky called the SUN, anyway, and NOTHING can change this. We humans CAN DELAY the ultimate catastrophic-climax, by reducing emissions, etc., etc., but the simple fact of the matter is that we CANNOT EVER STOP CLIMATE-CHANGE!!. 

          As this next very interesting article clearly shows, Climate-change in Australia has been going on “forever and a day”, with an extra bad year happening in 1896, 124 long years ago. We have had other terrible years since, 2019, included, and, doubtless, there will be more to come.

With all this new technology available to us now, and with the “brains” that GOD has given some of us, future Generations should be able to MINIMIZE the effects of 

Global-warming will surely cause. 

          Anyway, in the not too distant future, Humankind will  endeavour to make another ball in the sky, their home, and, if not successful with the Moon, they will then try Mars.

Most of us, here on Earth today, will not be around, when this happens, so let’s not worry about Climate-Change on these other celestial bodies, shall we ???.

Desmond Kelly
(Editor -in -Chief)  eLanka.


Newspapers of yesteryear will always be a true record of what really happened not like the present news which is adjusted to suit the current propaganda
So much for global warming it’s been heating up forever

Australian Temperatures

They’ve suffered before, which doesn’t make the current tragedy any less of a tragedy. 


Forgotten history: 50 degrees everywhere, right across Australia in the 1800s

50C temperatures have occurred all over Australia before

In 1939 outer Sydney reached 122F or over 50C – recorded at Windsor Observatory

The worst heatwave was probably January 1896 when the nation was “like a furnace”.

Extreme heat in 1896: Panic stricken people fled the outback on special trains as hundreds die.

The Warwick Examiner, Jan 29, 1896.

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Sydney Bens donate $3000 to Cardinal Ranjith’s fund for Easter Bomb victims

Excess Funds From Farewell to Lal Wickrematunge by Sydney Bens were donated to the Cardinal’s Fund. Lal Wickrematunge with Deli Fernando handed over the cheque to His Eminence

Sydney Bens donate $3000 to Cardinal Ranjiths fund for Easter Bomb victims Sydney Bens donate $3000 to Cardinal Ranjiths fund for Easter Bomb victims Sydney Bens donate $3000 to Cardinal Ranjiths fund for Easter Bomb victims


Proceeds from the Farewell Felicitation for Mr. Lal Wickrematunga – Reporting from the Event Desk (Photos thanks to Janine Sebastian) – Click here to see the event photos held on 14th Spet 2019

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The Hon. Scott Morrison MP
Prime Minister


As Australians, we belong to an ancient land with a story that spans 60,000 years.

Our national story begins with the oldest continuing culture in the world. Our most modern chapter has been written by millions of ordinary citizens driven by hard work, hope and courage, who, together, have forged a nation that is the envy of free peoples everywhere.

We are a free, diverse and accepting people who uphold democratic ideals and believe in seeing the humanity of others regardless of ethnicity, religion, gender, sexuality, age, disability, or income.

As we have learned anew in recent times: ours is a story of achievement and pain, effort and sweat, prosperity and struggle, and it is a story of a people grappling with the most tenacious and beautiful continent on earth.

This Australia Day we celebrate Australians who have in recent months fought bushfires, protected communities, tended to wildlife and supported the bushfire relief and recovery efforts.

Our volunteers and service personnel are a mirror to the Australian soul. Our willingness to generously support each other is a reflection of the gritty practicality that has always been part of our national character.

We draw strength from all who have given so much over this summer and we rededicate ourselves to the values that make us who we are.

Whether our families came here tens of thousands of years ago, generations ago, or are taking the Australian citizenship pledge today, all of us can be proud and grateful for this free and peaceful land.

We have much to be thankful for and still much to strive for.

Happy Australia Day! 

The Hon Scott Morrison MP

Prime Minister 

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Royal Families, all around the world are ordinary families such as your’s or mine, the term “Royal” enhancing them for no other reason except history.   Kings and Queens come out into existence in exactly the same way as anyone else, propagated by a Father and delivered by a Mother.

There are numerous Kings and Queens around this world of ours, but let me start with the “Royals” of Serendib, as the Island of Ceylon was originally known.  When we studied history at College, I clearly remember the names of King Dhutu-Gemunu, a proud Sinhalese King,  and an equally proud King Elara, a Tamil King, who “migrated” to the tiny Island from India, the “Mother-Country”, of which Serendib was once a part of,  separated much later by the Palk Strait, named after Governor Robert Palk (an Englishman) who ruled the Indian State of Madras, at the time.  

          So here we have Elara, the Tamil Royal, coming into Northern Serendib with the idea that eelam (our land), was going to be THEIR Territory in future. He was going to be KING (even then, just a title). The Sinhalese, on the other hand, were simply migrants from India, coming into the little Island confronting the Veddhas (Aboriginal Islanders), and taking over the Country.  To make a long story short, (I have already written an abbreviated history of Sri Lanka on our website in Australia, naturally & proudly named eLanka), 

Kings Dhutu Gemunu & Elara fought each other (like the gentlemen they both were), on Elephants, and although Dhutu Gemunu won that particular battle, it was decided that eelam, at the top end of the Island would in fact, be ruled by the Tamils, and the rest of the Island (about 80%), would be ruled by the Sinhalese.  Of course, this meant Sinhalese Kings & Queens, and Tamil Kings & Queens, many of them, with names not very easy to remember.

The Tamils laid no special claim to any special name. They were simply Indians from the Indian Continent, but it was slightly different with the Sinhalese. Although they too, migrated to this beautiful little Island from North India, they always claimed to be “The Lion Race”, the word Sinhalese supposedly coming from “Sinhaya” which meant Lion. 

A 5th Century Epic known as the Mahavamsa tells us that this North Indian Prince called Vijaya who was supposedly the grandson of a lion, grew up to be tall, dark & handsome, and was on the lookout for a suitable bride, could not find one in his neck of the woods, and so decided to migrate to this tiny Island, which, even then, boasted some of the prettiest females around, spotted one in a Princess by the name of Kuveni, wedded her, and without further ado, started off the “Sinhalese” Race.  We are talking (writing) 

4th Century stuff here, folks, so it’s difficult even for me to get all the details 100 % correct, and that’s where the 

Mahavamsa Epic comes in. There you are, starting off with the Kings & Queens of India and Ceylon that I knew, the very first “King” was a LION. The rest were all simple people from India. 

          Getting back to where I started, Kings, Queens, Princes, Princesses, Dukes, Duchesses, Earls, Countesses, Viscount, Vicountesses, Ladies of title, etc, etc. are all just “Titles”. The word “Royal” or Royalty, His Highness, or Her Majesty, such as Queen Elizabeth the 2nd, is used simply because HISTORY decrees that it be so. In real life, THEY are all humans like the rest of us. They are born, a few even suffer diseases, depression, etc., then die, like everybody else. Without going into details, “Royal Families” also experience the good, the bad, the happy and the sad events in exactly the same manner that ordinary families do.

As an ordinary bloke, if I ever happened to meet anyone in a Royal Family, it will be only common courtesy for me to

 “nod” my head, address them “by title”, and be respectful to them for who they are, but I “bow” my head to no-one except God. I am certain, that as head of the Church in England, Queen Elizabeth does exactly the same thing. 

          Part of the reason for this writing is the fact that it irks me silly to read, and watch repeatedly on television, the story of Prince Harry & Meghan Markle, his wife. They decided that they wanted to quit “Royal Duties”, and be independent to live their life with their son Archie. So be it.

Queen Elizabeth, as Harry’s grandmother, was not pleased with the idea, and putting n the robe and Crown, as Queen, could have stopped them in their tracks, but as a sensible Grandmother figure, decided to let them have their way.

This is one reason, among many, that I totally respect Queen Elizabeth.   This is also the reason that I hope the Social Media will now take a break, and leave this young couple to do their thing. S.M. have been on the go with this “Breaking News” now,  for weeks, and as I always say, 


Desmond Kelly

 Desmond Kelly.
(Editor-in-Chief)  eLanka.

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Watch Cricket Highlights – Sri Lanka v Zimbabwe | 1st Test – January 2020

Sun, 19 Jan – day 1 – Zimbabwe 1st innings 189/2 (CR Ervine 55*, BRM Taylor 13*, 84 ov)
Mon, 20 Jan – day 2 – Sri Lanka 1st innings 42/1 (FDM Karunaratne 12*, BKG Mendis 6*, 14 ov)
Tue, 21 Jan – day 3 – Sri Lanka 1st innings 295/4 (AD Mathews 92*, DM de Silva 42*, 106 ov)
Wed, 22 Jan – day 4 – Zimbabwe 2nd innings 30/0 (PS Masvaure 15*, BS Mudzinganyama 14*, 17 ov)
Thu, 23 Jan – day 5 – Sri Lanka 2nd innings 14/0 (3 ov) – end of match

358 & 170
Sri Lanka
515/9d & 14/0 (3 ov)
Sri Lanka won by 10 wickets

Watch more cricket videos – Click here 


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The Hon. Scott Morrison MP
Prime Minister


The Hon. Paul Fletcher MP
Minister for Communications, Cyber Safety and the Arts


Wednesday 22 January 2020


The 2020 Prime Minister’s Literary Awards are now open for entries until 28 February 2020.

Prime Minister Scott Morrison said the Awards recognise the outstanding work by Australian authors and acknowledge the importance of literature in the cultural life of the nation.

“I am pleased to announce entries are now open for the 2020 Prime Minister’s Literary Awards and encourage our nation’s many great writers to submit their work,” said the Prime Minister.

“Each year I am impressed by the diversity of Australian voices expressed through our literature and historical exploration, and I look forward to seeing another collection of challenging, interesting and entertaining work.”

Minister for Communications, Cyber Safety and the Arts, the Hon Paul Fletcher said the Awards celebrate Australian stories and the significant contribution literature, history and poetry makes to our understanding of the world and our place in it.

“Our cultural and creative sector entertains and educates us, and makes a profound contribution to our national identity. The Prime Minister’s Literary Awards provide a place of national recognition for the extraordinary work of our authors, historians, illustrators and poets,” Minister Fletcher said.

The Awards are presented in six categories – children’s literature, young adult literature, fiction, poetry, non-fiction, Australian history – with a total prize pool of $600,000.  

If you have published or released work during 2019 you may be eligible to enter.

For more information about the Awards and to apply visit:




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