Contributed by: Healthians Team

do you know

  • There are three types of diabetes – type 1, type 2 and gestational. Type 2 diabetes is the most common of these
  • Type 1 diabetes mostly affects young people
  • About 11.5 percent of Indians above the age of 45 are diagnosed with diabetes
  • Diabetes is a leading cause of health-related death worldwide
  • This condition can lead to blindness, kidney failure and other ailments
  • Diabetes can be easily controlled by implementing healthy lifestyle changes

Understanding diabetes

Diabetes is a chronic condition in which the body cannot produce enough insulin to help regulate blood sugar levels. Insulin is a hormone produced by the pancreas, which enables cells to absorb glucose from food by breaking down fat and protein for energy.

Diabetes is a global health problem and India ranks second as one out of every six diabetics in the world is an Indian. Based on reports published by the Union Ministry of Family and Health Welfare (MoFHW), at the beginning of 2021, 9.3% of senior citizens in rural areas and 26.1% of senior citizens living in urban areas were reported to be diabetic.

Due to growing concern about the growing health threats posed by diabetes, the International Diabetes Federation (IDF) and the World Health Organization (WHO) established World Diabetes Day (WDD) in 1991, which is observed on November 14 every year. . The day became an official United Nations Day in 2006.

The theme of World Diabetes Day, which will run from 2021 to 2023, is, ‘Access to diabetes care, if not now, when?

A diabetic person may exhibit the following common symptoms-

  • Frequent urge to urinate, especially at night
  • Thirst increased
  • Unintentional weight loss
  • blurred vision
  • Numbness or tremors in the hands and feet
  • Unexplained fatigue
  • dry skin
  • Slow healing of wounds and injuries
  • Increased infection due to weakened immune system

The perfect dietary barrier against diabetes

Incorporating the below-mentioned dietary options into your daily diet can aid in the proper production of insulin and reduce your chances of developing diabetes while promoting your overall well-being.

Why vegetables? Because they are low in calories, highly nutritious and have significantly less impact on blood sugar levels because they contain very few carbohydrates.

They are also rich in nutrients like vitamin C as well as antioxidants that help reduce inflammation and cell damage. Some readily available options for leafy greens include spinach, cabbage, and kale.

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 have a low glycemic index (low in carbohydrates) which makes them a very healthy option for diabetics.

Greek yogurt is a very healthy option as it reduces the chances of developing diabetes and a study involving 1,00,000 participants supports this statement.

This nutrient-dense snack contains about six to eight grams less carbohydrates than regular yogurt and helps promote healthy blood sugar levels.

Garlic is extremely low in calories and contains nutrients like manganese, vitamin B6, vitamin C, selenium and fiber. Garlic helps control blood glucose levels, cholesterol levels, reduces inflammation in arthritis patients and is more beneficial when eaten raw.

Strawberries are commonly used as a favorite add-on to drinks or platters due to their red color and flavor.

The red color of strawberries is due to the presence of an extremely beneficial antioxidant called anthocyanin, which gives them powerful anti-inflammatory properties, making it an excellent fruit that helps improve insulin resistance.

Does diabetes go easily?

While prevention is always the best route to take, if you’re diagnosed with diabetes, it’s not the end of the road for your taste buds. Here are some easy-to-prepare and around-the-kitchen options that can help you stay full while improving your insulin resistance.

  • boiled egg
  • A handful of nuts
  • Chopped apples with peanut butter
  • Fried chickpeas
  • corn bran
  • Chia seed pudding
  • Trail mix (snacks made by combining nuts, seeds and dried fruits)
  • Egg muffins
  • Homemade protein bars
  • Immature soybeans (soybean pods)

In addition to these dietary recommendations, one of the best ways to manage diabetes is to stay active. Stay active by exercising regularly and avoiding foods that may cause diabetes.

Last thought

Diabetes is manageable. Yes this is true. Since the condition is chronic, many people believe that the onset of diabetes will only lead to deterioration of health and cannot be managed. But this assumption is completely false.

Diabetes can be controlled by implementing lifestyle changes such as staying positive, exercising regularly, and eating appropriate amounts of the above-mentioned food options.

However, if you experience any flare-up in symptoms, it is recommended that you get diagnosed and contact your healthcare provider.

Get tested for diabetes today

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