Diabetes is a world renowned health issue and a major metabolic disorder. It mainly occurs due to elevated blood sugar level. According to a report by Lancet, Type-2 diabetes is expected to rise by a whopping 1/5th from 406 million back in 2018 to 511 million by 2030, still the graph shows no signs of Dip. However, Type-2 diabetes can be prevented or cured by shifting to healthy diet and eventually leading a healthy lifestyle.
How food affects Blood Sugar
Food that we consume has direct effect on blood glucose. One very important aspect of managing diabetes is having a diet plan and a strict watch on diet intake. The imbalance in diet and slow metabolism is very prone to surge in sugar level, Thus leading to diabetes. The main nutrients that are found in food are – carbohydrates, proteins and fats.
Fats:
fats are an important part of the diet as the fat burns in our body it produces energy, especially healthy fats from fatty fish, nuts etc. They do not raise blood glucose but are in excess calories and will cause weight gain.
Proteins:
Proteins are a very crucial part of a healthy and a balanced diet. They do not raise glucose like carbs. However, to prevent weight gain, portion control shall be used. People suffering with, Type-2 Diabetes, protein will push the insulin to work faster.
Carbohydrates:
They raise the blood glucose faster and higher than other nutrients in food protein and fat. Carbs are mainly starches, fiber in food as grains, fruits , milk based dairy products. Choosing carbs from healthy sources like whole grain are preferred over other sources with added sugar.
A logical healthy diet
A diabetic diet plan doesn’t need to be complicated or sophisticated, you do not have to give up all your favourite foods. Here are some tips-
Do’s-
- Whole grain and millets.
- High fiber cereals and loaf made from whole grain.
- High quality protein such eggs, Beans, unsweetened yogurt.
Don’t-
- Processed meat and red meat.
- Food made from refined flour/bread ex – pasta, noodles.
- Low-fat products mainly used as a replacement for added sugar, such as fat free sugar.
Key factors which have direct relation with diabetes
Sweets – reduce soft drinks, soda. Don’t replace saturated fat with sugar. Avoid processed or packaged foods.Find healthy ways to satisfy your sweet tooth.
Alcohol – Don’t underestimate the calories and carbs in alcoholic drink specifically beer and wine. Liquid calories spike your blood sugar level immensely.(Extremely hard to burn for a obese person)
Fats– Most dangerous fats are artificial trans fat, avoid commercially baked goods. Some saturated fats which should not be eliminated but consumed or enjoyed in moderation. On the other hand healthy fats such as unsaturated fats ,most of which comes from fish and plant sources and Omega-3 fatty acids fight inflammation and support brain and heart health.
Eat regularly and monitor your diet
It’s very constructive to know that you will only have to lose 7% of your body weight to cut your risk of diabetes in half. Two of the most effective strategies involve adapting a regular eating schedule and recording what you eat. Type 2 Diabetes could be cured and prevented by eating a healthy diet and leading a healthy lifestyle.
Recommended Diet
Fruits – Apple , blueberries ,Orange , Grapefruit , Grapes , Peaches , pear , Plump , Cherry
Best of whole grain – whole wheat flour ,whole oatmeal , brown rice , sorghum , millets , whole grain barley , whole grain rice.
Non-starchy vegetables – onion, spinach, tomatoes, broccoli ,eggplant ,cabbage , carrot , green beans , asparagus.