Diabetes Facts & Tips for

Healthy Lifestyle

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood.

You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.

Diabetes

Diabetes is a disorder of metabolism—the way the body uses digested food for energy. The digestive tract breaks down carbohydrates—sugars and starches found in many foods—into glucose, a form of sugar that enters the bloodstream. With the help of the hormone insulin, cells throughout the body absorb glucose and use it for energy. Diabetes develops when the body doesn’t make enough insulin or is not able to use insulin effectively, or both.

Insulin is made in the pancreas, an organ located behind the stomach. The pancreas contains clusters of cells called islets. Beta cells within the islets make insulin and release it into the blood.

If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes.

What is Diabetes

Urinating often. Feeling very thirsty. Feeling very hungry - even

though you are eating. Extreme fatigue. Blurry vision. Cuts/bruises that are slow

to heal. Weight loss - even though

you are eating more (type 1)

Tingling, pain, or numbness in the hands/feet (type 2)

Symptoms of Diabetes

Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight.

Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy levels, and sense of wellbeing.

How to Control Diabetes

The biggest risk factor for developing diabetes is being overweight, but not all body fat is created equal. Your risk is higher if you tend to carry your weight around your abdomen—the so-called “spare tire”—as opposed to your hips and thighs. So why are “apple” shaped people more at risk than “pears”?

 “Pears” store most of their fat close below the skin. “Apples” store their weight around their middle, much of it deep within the belly surrounding their abdominal organs and liver.

You are at an increased risk of developing diabetes if you are:

A woman with a waist circumference of 35 inches or more

A man with a waist circumference of 40 inches or more

Importance of Losing Weight

The dangers of “sugar belly”

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to turn you into an "apple" by adding weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Diabetes control is governed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control and diabetes cure or diabetes reversal. 

Diabetes diet for Indians should have the ratio of 60:20:20 for carbs, fats and proteins. Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.

Diabetes Diet for Indians

One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.

Drink tomato juice with salt and pepper every morning on an empty stomach.

Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

Whole grains, oats, channa atta, millets and other high fibre foods should be included in the meals. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable/sprouts.

Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.

High fibre vegetables, pulses, fruits, seafood, chicken

Diabetes Diet for Indians

Reduce how much soft drinks, soda & juice you drink Sweeten foods yourself Check labels Avoid processed or packaged foods opt for products labeled “reduced sugar” or “no added

sugar.” Reduce the amount of sugar in recipes Find healthy ways to satisfy your sweet tooth Start with half of the dessert you normally eat

Tricks for cutting down on Sugar

MYTH: You must avoid sugar at all costs. Fact: The good news is that you can enjoy your favorite treats as long as you plan properly and limit those hidden sugars in many packaged foods. Dessert doesn’t have to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.

MYTH: A high-protein diet is best. Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

Myths & Facts about Diabetes &

Diet

MYTH: You have to cut way down on carbs. Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals. Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation. 

Myths & Facts about Diabetes &

Diet