India is among top three countries with the highest number of people having Diabetes Mellitus. It is reported that currently in India 62 million people are diagnosed with diabetes and by 2030 this figure will further increase to 250 million. It is predicted that by 2030 India would be the world largest killer if efforts are not made to prevent this disease. For controlling diabetes globally, World Diabetic Day is observed on 14 November.
Diabetes is a metabolic disorder in which blood sugar or blood glucose levels are higher than normal and it occurs in two conditions:
- Due to genetic defect when our body is unable to synthesize insulin hormone that helps glucose to enter into our cells to give energy, in the absence of insulin our body becomes insulin dependent and such condition is called Type 1 diabetes.
- When our body is unable to synthesize adequate amount of insulin or our cells become resistant to insulin and do not react to insulin is known as type 2 diabetes. About 90% diabetic patients have type 2 diabetes. Many factors such as heredity, lifestyle, age and stress can result in Type 2 diabetes
Poor glycemic control can predispose diabetic patients to many serious complications such as heart diseases, stroke cause damage to eyes, kidney, and nerves
Diet plays a main and basic role in controlling diabetes. Diabetic diet not only helps diabetic patient but is a balanced diet that every individual can follow to lead healthy life or in other words diabetes give an opportunity not only to patient but also to his family and friends to live disciplined life by following balanced diet and opting for healthy lifestyle changes.
A diabetic diet should contain carbohydrates, fats, and proteins in the ratio of 60: 20: 20 along with fibers, vitamins, and minerals.
Let’s find out great foods that can promote health in diabetes
- Consume seasonal fruits and vegetables for fiber and vitamins
- Fruits such as citrus fruits, papaya, apple, orange, pear, and guava should be included in diet
- Vegetables such as beans, broccoli, peas and leafy vegetables should be consumed
- Whole grains, oats, millets and pasta also high in fibers
- Try unsaturated fats and oils that are good for your heart generally found in extra virgin olive oil and rapeseed oil but should be consumed in limited quantity or by adopting healthy cooking practices such as grilling, steaming or baking foods than frying
- Enjoy fish once a week
- omega-3 (polyunsaturated fat) helps to protect against heart disease, is rich in fishes such as mackerel, sardines, salmon and trout. If not fried and taken in moderation eating fish can reduce heart complications in diabetic patients.
- Milk controls blood sugar levels and contains the right combination of carbohydrates and proteins. Use skimmed milk and other low-fat dairy products for food preparation
- Try lentils, pulses, and kidney beans, chickpeas, green lentils rich source of potassium and magnesium and controls cholesterol
- Consume fruits such as Mangoes, bananas, and grapes and dry fruits less as they have high sugar content that can spike blood sugar level
- Avoid soft drinks and alcohol high in calories
Check out how to manage diabetes
Don’t deprive yourself of delicious food but try to make healthiest food choices