India is known today as
the Diabetes capital. It is a matter of increasing concern as 1 in 5
people today is predisposed to diabetes due to their lifestyle.
There are namely two types of diabetes ; Type 1 Diabetes ( Insulin dependent) and Type 2 Diabetes (Weight Management dependent).
Type 2 Diabetes is a dreaded medical condition described by elevated
fasting sugar or post prandial sugar levels which could lead to
secondary complications in other organs such as the heart, kidney, foot
and eyes.
On World Diabetes Day, we tell you how diet and weight management can help control and maintain normal sugar levels.
Listed below are few essential guidelines for Diabetics.
- Eating at regular intervals helps keep the sugar levels consistent and avoids hypoglycemia.
- Replacing simple carbohydrates such as ( rice, white bread, white
pasta, maida) with complex carbohydrates such as oats, bajra, jowar,
ragi and wheat would help avoid rise in the sugar levels.
- Opt for a low-carb meal consisting of roti, vegetable, salad, egg
whites or skim paneer instead of a full meal which includes roti, rice,
dal, vegetable and salad at one time.
- It is advisable to eat either one portion of protein (skim milk
products, chicken, fish, egg whites) and a portion of fibre (vegetables,
fruits, salads) or Omega 3 fats (fish, flaxseeds, walnuts) in each meal
to help accelerate metabolism and promote fat loss and thereby
effective sugar control.
- It is important to incorporate exercise into daily lifestyle (5 days
of walking for 45 minutes) to maintain sugar levels and induce fat loss
and maintain levels.
- 1 tsp methi seeds, soaked okra water, 1 tsp cinnamon and 1 glass dudhi
karela juice are few home remedies which are known to control diabetes.
- Chromium Picolinate is a mineral known to help maintain and over a
long period of time; lower sugar levels in diabetics when consumed 15
mins before a carbohydrate loaded meal.
- Regular checks on the glucometer are most effective way to monitor the
daily food intake and its effect on the sugar levels to determine the
right food options for diabetics and the options to be restricted or
minimised due to their effect on the sugar levels.
- Controlling or losing weight is the most effective and guaranteed way to manage diabetes.
- It is essential to maintain a low binge eating or food cheating record to 1- 2 times a week; be it rice, maida, potatoes.
To conclude, diabetes management through dietary intervention is the
most effective way to help the body combat and control diabetes along
with necessary medication. It is never too late to make the change.
(Inputs by fitness nutritionist Janvi Chitalia)
