Contributed by: Healthians Team
Did you know?
- There are three types of diabetes- Type 1, Type 2, and gestational. Amongst these, Type 2 diabetes is the most prevalent
- Type 1 diabetes mostly affects young people
- Almost 11.5 per cent of Indians above the age of 45 were diagnosed with diabetes
- Diabetes is one leading cause of health-related fatalities in the world
- The condition can give rise to blindness, kidney failure, and other ailments
- Diabetes can be managed easily by implementing healthy lifestyle changes
Understanding diabetes
Diabetes is a chronic condition, wherein the body is unable to produce enough insulin that helps blood sugar levels in check. Insulin is a hormone produced in the body by the pancreas, which enables the cells to absorb glucose from foods by breaking down fats and proteins for energy.
Diabetes is a worldwide health issue with India being ranked second as one in every six diabetic people in the world are from India. Based on the reports published by the Union Ministry of Family and Health Welfare (MoFHW), at the start of 2021, 9.3% of senior citizens in rural areas and 26.1% of senior citizens living in urban areas were known to be diabetic.
Due to the growing concerns about the escalating health threats posed by diabetes, the International Diabetes Federation (IDF) and the World Health Organization (WHO) established the World Diabetes Day (WDD) in 1991 which is observed on the 14th of November, every year. The day became one of the official United Nations Day in 2006.
The theme of World Diabetes Day is slated to run from 2021 to 2023 with the centrepiece of the theme being, ‘Access to Diabetes Care, If Not Now, When?
A diabetic person can manifest the following common symptoms-
- Frequent urge to urinate, especially at night
- Increased thirst
- Unintentional weight loss
- Blurry vision
- Numb or tingling hands and feet
- Unexplained fatigue
- Dry skin
- Slow healing of wounds and bruises
- Increase in infections due to weak immunity
The perfect dietary barricade against diabetes
Adopting the below-mentioned dietary options in your daily diet can assist in the proper production of insulin and reduce the chances of developing diabetes while promoting your overall well-being.
- Leafy green vegetables
Why leafy greens? Because they are low in calories, highly nutritious, and have significantly less impact on the blood sugar levels as they contain a very low amount of carbs.
They are also rich in nutrients like vitamin C as well as antioxidants which help in reducing inflammation and cellular damage. Some easily available options for leafy greens include spinach, cabbage, and kale.
- Beans
Beans are nutritious and a super healthy option when it comes to diabetes management. They are fibrous, rich in B vitamins and minerals including calcium, potassium, and magnesium.
They also have a low glycemic index (low in carbohydrates) which makes them a very healthy option for people with diabetes.
- Greek yoghurt
Greek yoghurt is a very healthy option as it reduces the chances of developing diabetes, and a study involving 1,00,000 participants backs this statement.
This nutrients-rich food contains around six to eight grams fewer carbohydrates than conventional yoghurt and helps promote healthy blood sugar levels.
- Garlic
Garlic is extremely low in calories and contains nutrients like manganese, vitamin B6, vitamin C, selenium, and fibre. Garlic aids in managing blood glucose levels, regulating cholesterol levels, reducing inflammation in arthritic patients, and is more beneficial when consumed raw.
- Strawberries
Strawberries are commonly used as a favourite add-on to beverages or platters mainly because of their red colour and taste.
The red colour of strawberries is due to the presence of a highly beneficial antioxidant called anthocyanins which gives them strong anti-inflammatory properties, making them an excellent fruit that helps improve insulin resistance.
Munchies that go easy on diabetics?
While prevention is always the best route to take, still, if you do get afflicted by diabetes, it’s not the end of the road for your taste buds. Here are a few easy-to-prepare and around-the-kitchen options that can help you stay full while improving your insulin resistance.
- Boiled eggs
- Handful of almonds
- Sliced apple with peanut butter
- Roasted chickpeas
- Popcorn
- Chia seed pudding
- Trail mix (snacks made by combining nuts, seeds, and dried fruits)
- Egg muffins
- Homemade protein bars
- Immature soybean (soybean ki phali)
Besides these dietary recommendations, one of the best ways to manage diabetes is to stay active. Stay active by exercising regularly and avoiding foods that can potentially trigger diabetes.
Final thoughts
Diabetes is manageable. Yes, this is true. Since the condition is chronic, many people tend to believe that the onset of diabetes will only lead to health deterioration and it cannot be managed. But this assumption is completely false.
Diabetes can be managed by implementing lifestyle changes like staying positive, exercising regularly, and consuming the appropriate amount of the above-mentioned meal options.
However, if you experience any sort of aggravation in the symptoms, it is recommended that you get diagnosed and consult your healthcare provider at the earliest.
