A healthy diet – an antidote for diabetes
Diabetes mellitus is a common lifestyle disorder that is now almost assuming epidemic proportions. India now has the dubious distinction of being called the diabetes capital of the world, and the number of people with diabetes could grow alarmingly according to the World Health Organization by 200% in the next 15 years.
In this short article we will discuss:
a. What is this? What are the common symptoms
B. what are the reasons
c. What are some associated conditions?
Dr.. How a proper diet can treat the root cause
H. Diabetes diet myths and the actual facts
F. Some special foods for diabetics
g. Summary of key points
1. So, what is diabetes? What are its common symptoms?
Diabetes refers to excess levels of sugar in the bloodstream. You would have almost heard the name insulin in the same diabetes. So, what is the connection between the two?
An organ called the pancreas secretes the hormone insulin, which helps break down glucose or sugar in our food and transport it to the cells where it is used as fuel for energy requirements and body processes.
In diabetics, the insulin secreted is not enough or the cells do not respond normally to insulin (also called insulin resistance). So? Blood glucose levels rise as it cannot be transported normally to the cells, liver and muscles. So, what could that do?
1. Your eyesight may deteriorate in the long run, especially at night. There is an increased risk of developing glaucoma and even blindness.
2. Your feet are prone to infection and sores. It may even require amputation in extreme cases.
3. Diabetes is called the “silent killer” because it impairs the ability to control cholesterol and blood pressure, leading to heart attacks.
4. Nerves are damaged, causing pain, tingling, or loss of sensation.
5. Kidney damage and even failure is common if blood glucose levels remain high.
sacred? rest! It sounds scary but it can be easily managed with some small diet and lifestyle changes. Even worse, there is no permanent cure. It can only be managed with dietary changes, exercise, and insulin injections.
Some of the common symptoms of diabetes are –
· exhaustion
Excessive thirst and urination
Hunger
Blurry vision
2. What are the symptoms of this disease?
There are three known types of diabetes.
First there is type 1 diabetes. Although it can occur at any age, it is diagnosed most often among teenagers, children, and young adults. In this condition, the body produces too little insulin and the entire life of these individuals depends on insulin injections. The exact causes are not known but some researchers have described it as genetic or as a result of gestational diabetes in the mother.
The second and more common type is type 2 diabetes which usually occurs in adulthood but even teens are now being diagnosed with it thanks to high rates of obesity. Stress, lack of rest, sedentary lifestyles and lack of exercise have been blamed as the main causes of obesity.
Third, there is gestational diabetes which occurs during pregnancy even though the woman has no previous indications of diabetes.
3. What are the accompanying conditions?
As mentioned earlier, due to the reduced ability to control cholesterol and blood pressure, high blood pressure (High BP) is one of the most common and disabling conditions.
Diabetic foot as well as glaucoma have also become a cause for concern, especially in the elderly.
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 It definitely helps control the disease. In fact, losing just about 5 kg can significantly reduce the severity of the disorder. Since a diabetic’s body is already deficient in insulin, the problem becomes more severe with weight gain. Besides, in the case of overweight people, fat accumulates around the cells of the pancreas which are responsible for insulin production in the body. According to some researchers, this fat destroys the cells of the pancreas, thus reducing insulin production.
The diabetic diet is based on three principles:
a. Consume fewer calories and be healthier
B. Eating an equal amount of carbohydrates (and replacing simple carbohydrates with complex carbohydrates)
c. Reducing total fat content while increasing healthy monounsaturated fats.
These keep blood glucose levels in check and improve insulin sensitivity. Meal planning with a qualified dietitian and physician is essential to devising a diet that keeps blood sugar levels near the normal range. Regular testing of blood sugar levels will tell you how different foods affect your blood sugar levels.
However, there is no single diabetes diet that can fit all and no planned diet can be taken as sacred to you for the rest of your life. The diet should be monitored regularly according to the body’s response.
I do
Follow the golden rule of frequent small meals and plenty of water.
· Carbohydrates should be eaten in the form of whole grains such as oats, daliya, atta bread, and whole wheat flour, because they are a good source of fiber. The role of fiber in a diabetic diet is to stabilize sugars, control appetite and lower cholesterol.
Oils such as olive oil and flaxseed oil (Elsie), etc. in cooking. These oils are a rich source of omega-3 fats that help increase good cholesterol.
Sugar should be replaced with artificial sweeteners such as aspartame, saccharin, stevia, and others
You can eat lean meats such as fish and chicken. The yolk should be excluded. Avoid red meat completely.
Skimmed milk and milk products should be used as they reduce unwanted calories and fats.
don’t
Foods to avoid are mainly refined grains such as soji, maida, rice and related products.
Fruits such as bananas, chikoos, lychees, mangoes, grapes and custard apples should be avoided completely.
Starchy vegetables such as potatoes, sweet potatoes, yams and lotus stems should be avoided.
Pickles, jams, fruit juices (both bottled and fresh), packaged soups and soups thick with cornstarch should be excluded from the diabetic diet.
Diabetics are more likely to develop heart disease. Hence, saturated fats such as margarine, butter, cream, etc. should be limited.
In Ayurveda methi, jamun, amla and karela seeds are used to treat diabetes as they help in lowering the sugar level.
5. Some of the common myths associated with diabetes are-
a. Sugar is poison for diabetics, especially children.
Fact: While excess sugar is indeed harmful, diabetics are not required to give up sugar completely but are advised to control their intake.
For children with diabetes for example, a complete ban on eating cakes, sweets and sweets is to deprive them of the simple pleasures of their childhood. But then to control this disorder, they should be eaten in moderation and while celebrating, other food items (such as rice, pasta, noodles, etc.) should be controlled (consumed in low quantities) to balance glucose levels and calories.
B. Say goodbye to fatty or fried savory food if you have diabetes.
The truth as it was said by total denial is not necessary. An occasional indulgence is fine as long as it is balanced and only occasional. Even healthy individuals who gorge themselves on fried and fattening food daily will soon contract some disease or the other.
c. Eating bitter gourd juice means that you can eat at other times
Fact: Due to its hypoglycemic properties, Karela juice is good (though not very tasty) for diabetics but don’t overcompensate by indulging in a breakfast of purees or ‘Parantha’ ghee afterwards.
6. Special foods for diabetics:
While fat-free ice cream and sugar-free pastries and desserts are becoming especially popular to cater to the needs of the growing diabetic population, the affluent are not fooled by all the tall claims. Skim ice cream is still rich in simple carbohydrates. The sugar-free Maithai is still loaded with ghee and saturated fat. So, please do not indulge them under the illusion that they probably can do you no harm.
Ayurveda recommends black currant, amla, karela, methi seeds as well to control diabetes.
7. Abstract:
Diabetes develops slowly and will not kill you in one day. Changing your discipline and lifestyle a little bit will go a long way in enabling you to live a happy, healthy and stress-free life.
In this show we have covered the different types of diabetes and its causes, the conditions and symptoms associated with it, and how a healthy diet goes a long way in controlling this disorder. We also hope that it will dispel some of the myths associated with this disorder while emphasizing that diabetes is not the death knell for all that is delicious and good in life, and not everything that is sold to diabetics is really good for them. Diet Solutions wishes you a happy and healthy life.
