Healthy diet: an antidote for diabetes

Diabetes is a very common lifestyle disorder that is now assuming near epidemic proportions. India now has the dubious distinction of being called the Diabetes Capital of the world and alarmingly the diabetic population according to WHO may grow by 200% in the next 15 years.

In this short article, we will discuss:

A. What is it? What are the common symptoms?

b. What are the causes

against which are some of the associated conditions.

d. How a proper diet can address the root cause

my. The Diet Myths Associated with Diabetes and the Real Facts

F. Some special foods for diabetes

gram. Summary of key points

1. So what is diabetes? And what are its common symptoms?

Diabetes refers to excess sugar levels in the bloodstream. You would have heard the name insulin around the same time as diabetes. So what is the relationship between the two?

An organ called the ‘Pancreas’ secretes the hormone ‘Insulin’ which helps to break down the glucose or sugar in our food and deliver it to the cells where it is used as fuel for our energy requirements and bodily processes.

In diabetics the insulin secreted is inadequate or the cells do not respond normally to insulin (also called insulin resistance). So? Blood glucose levels skyrocket as it cannot be transported normally to the cells, liver and muscles. So what can that do?

1. Your eyesight may be affected in the long run, especially at night. There is an increased risk of glaucoma and even blindness.

2. Your feet are susceptible to infections and sores. It may even require amputation in extreme cases.

3. Diabetes is called a “silent killer” because it affects the ability to control cholesterol and blood pressure, leading to heart attacks.

4. Nerves are damaged causing pain and tingling or loss of sensation.

5. Kidney damage and even failure are common if blood glucose levels remain high.

Scared? Chill out! It sounds scary, but it can be easily controlled with a few small dietary and lifestyle changes. The worst thing is that there is no permanent cure. It can only be controlled through diet changes, exercise, and insulin injections.

Some of the common symptoms of diabetes are:

· Tired

Excess thirst and urination

· Hunger

Blurry vision

2. What are the symptoms of this food?

There are 3 known types of diabetes.

First is type I diabetes. Although it can occur at any age, it is mostly diagnosed in adolescents, children, and young adults. In this case, the body produces very little insulin and the whole life of these people depends on insulin injections. The exact causes are unknown, but some researchers have called it hereditary or a result of gestational diabetes in the mother.

Second, the most common variety is type 2 diabetes, which usually occurs in adulthood, but now even teenagers are being diagnosed thanks to high rates of obesity. Obesity, stress, lack of rest and a sedentary lifestyle without exercise have been attributed as the main causes.

Third, there is gestational diabetes that develops during pregnancy even though the woman has no previous indications of diabetes.

3. What are the associated conditions?

As we mentioned earlier, due to the reduced ability to control cholesterol and blood pressure, hypertension (high BP) is one of the most common and crippling conditions.

The diabetic foot, as well as glaucoma, have also become a concern, especially in older people.

4. How can a proper diet help?

Most people with type 2 diabetes are overweight or obese. hence the weight loss and 30 minutes of moderate exercise definitely helps in disease control. In fact, losing just about 5 kg can drastically reduce the severity of the disorder.. Since a diabetic’s body is already low on insulin, the problem becomes more serious with excess weight. Also, in the case of overweight people, fat is deposited around the pancreatic cells, which are responsible for producing insulin in the body. According to some researchers, this fat damages pancreatic cells, further reducing insulin production.

The diabetic diet is based on the three principles of:

A. Consume fewer calories and be healthier

b. Consume an even amount of carbohydrates (and replace simple carbohydrates with complex carbohydrates)

vs. Reduce total fat content while increasing healthy monosaturated fats.

These keep blood glucose levels under control and improve insulin sensitivity. Meal planning with a qualified nutritionist and doctor is essential to eating a diet that keeps your blood sugar levels close to normal. Regular blood sugar tests will tell you how different foods affect blood glucose levels.

However, there is no single diabetes diet that can fit everyone, nor can one diet, once planned, be considered sacrosanct for life. The diet needs to be regularly monitored according to the body’s response.


· Follow the golden rule of small, frequent meals and drinking plenty of water.

Carbohydrates in the form of whole grains like oats, dahlia, atta bread, whole wheat flour should be taken as they are a good source of fiber. The role of fiber in a diabetic’s diet is to stabilize sugars, control appetite, and lower cholesterol.

Oils such as olive oil, flax seed oil (also), etc is to be used in the kitchen. These oils are a rich source of omega-3 fats that help increase good cholesterol.

Sugar should be replaced with an artificial sweetener such as aspartame, saccharin, stevia, etc.

Lean meats such as fish and chicken can be taken. The egg yolk must be excluded. Avoid red meat completely.

Skim milk and milk products should be used as it reduces calories and unwanted fat.

not to do

· Foods to be avoided are mainly refined grains such as suji, maida, rice and related products.

Fruits such as bananas, cheeks, lychees, mangoes, grapes, and custard apples should be completely avoided.

Starchy vegetables such as potato, sweet potato, yam, and lotus stem should also be avoided.

Pickles, murabbas, fruit juices (packaged and fresh), packaged soups, and thick soups with corn starch should be excluded from a diabetic diet.

Diabetics are at higher risk of developing heart disorders. Therefore, saturated fats like ghee, butter, cream, etc. should be restricted.

In Ayurveda, meethi seeds, jamun, amla and karela seeds are used to cure diabetes as they help to lower the sugar level.

5. Some common myths associated with diabetes are:

A. Sugar is poison for diabetics, especially children.

FACT: While excess sugar is actually harmful, diabetics are not required to give up sugar completely, but are advised to watch their intake.

For children with diabetes, for example, to completely ban the intake of cakes, sweets and sweets is to rob them of the simple pleasures of childhood. But then, to control the disorder, these should be eaten in moderation and during the feast, the other foods (for example, rice, pasta, noodles, etc.) should be controlled (consumed in reduced amounts) to balance glucose and calorie levels.

b. Say goodbye to tasty fatty or fried foods if you have diabetes.

FACT As stated before, complete deprivation is not necessary. The occasional indulgence is fine as long as it’s balanced and only occasional. Even healthy people who gorge themselves daily on fried foods and gain weight will soon develop some or the other garlic.

vs. Having bitter gourd juice means you can feast on it at other times

Fact: Due to its hypoglycemic properties, karela juice is good (but not all that delicious) for diabetics, but don’t overcompensate with a ghee-laden breakfast of puris or ‘parantha’ thereafter.

6. Special foods for diabetes:

While fat-free ice cream, sugar-free cakes and candy have become all the rage especially to meet the needs of the growing and prosperous diabetic population, don’t be fooled by all the exaggerated claims. Fat-free ice cream is still high in simple carbohydrates. Sugar Free Mithai is still loaded with ghee and saturated fat. So don’t gorge yourself on them under the illusion that they can’t possibly do you any harm.

Ayurveda recommends black currant, amla, karela, methi and also seeds to control diabetes.

7. Summary:

Diabetes develops slowly and will not kill you in a day. A little discipline and a change in lifestyle will go a long way in allowing you to live a happy, healthy and stress-free life.

We have covered in this presentation the various types of diabetes and their causes, the associated conditions and symptoms of diabetes, how a healthy diet goes a long way in managing the disorder, some pros and cons of diabetes, and hopefully we have also dispelled some myths associated with the disorder while emphasizing that diabetes is not a death sentence for all that is delicious and good in life and not everything sold to diabetics is actually good for them. Diet Solutions wishes you a happy and healthy life.

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