Diabetes and other diseases that don’t spread from person to person have become much more common in recent years. A new study by the Indian Council of Medical Research (ICMR) and the international magazine Lancet found that there are now 101 million people living with diabetes. This means that 11.4% of India’s population is dealing with the disease. Eating a diet that is good for people with diabetes, such as one with lots of green vegetables, fruits, and proteins, and avoiding sugary and high-glycemic index foods, can help lower the chance of getting diabetes or help people with diabetes manage their condition.
Diabetic emergency procedures
– If your morning blood sugar is 99 mg/dL or less, you are in a safe zone and do not have diabetes.
-If your fasting blood sugar is between 100 and 125 mg/dL, you have prediabetes, which means you may get diabetes in the next few years and need to make changes to your lifestyle right away.
– Diabetes is diagnosed when the fasting blood sugar level is 126 mg/dL or above. You must take care of this disease by making changes to your food and how much you exercise.
Changes in how people with diabetes live their lives
Dr. V. Mohan, the Chairman and Chief Diabetologist of Dr. Mohan’s Diabetes Specialities Centre, talks about how people with metabolic disorders can change their lives:
HEALTHY DIET
People with diabetes need to change their food first because it is the most important part of their daily lives. They need to eat foods with a low GI and stay away from foods that can raise their blood sugar. Dr. Mohan says that a healthy diet with lots of green leafy vegetables and some fruits can do the job.
CUT BACK ON CARBS
Carbs are an important part of a healthy diet, but people need to be careful about how much and what kinds of carbs they eat. People with diabetes should eat more complex carbs like quinoa, whole grains, brown rice, and oats and less simple carbs like breakfast cereal, baked goods, fruit drinks, etc. Simple carbs can make your blood sugar go up, and if you eat more of them and don’t move around as much, this can lead to hyperglycemia. Cut down on the amount of carbs you eat, whether they come from rice, wheat, or other foods.
Say “no” to foods with a high glycemic index. The glycemic index (GI) is a way to rate foods with carbs. Foods with a high GI level quickly raise your blood sugar level, while foods with a low GI level help keep your blood sugar level steady. Bread, potatoes, white rice, and cookies all have a high GI and should not be eaten by people with diabetes.
EAT PROTEIN
Protein takes longer to break down, so glucose takes longer to get into the bloodstream. If you have diabetes, this keeps your blood sugar from going up too high. Increase the amount of protein in your diet, and try to get most of it from plants like Bengal gramme, green gramme, black gramme, rajma, mushrooms, and other beans and lentils.
HEALTHY FATS
People with diabetes shouldn’t avoid all fats. They should find healthy fats on their own and eat them regularly to keep their blood sugar levels stable. Healthy fats can be found in vegetable oil, butter, nuts, and seeds. Add healthy fats like monounsaturated and polyunsaturated fats and cut back on heavy fats. Stay away from trans fats. Monounsaturated fats are found in nuts, fish, peanut oil, gingelly oil, mustard oil, olive oil, maize oil, and other foods.
STAY AWAY FROM PROCESSED FOODS
There are a lot of ultra-processed foods in our stores and kitchens that have a lot of secret sugar, fat, and calories. If you eat a lot of prepared foods, you might get blood sugar spikes and eat more calories than you need.
Stay away from ultra-processed foods because they are often high in sugar, fat, and calories and low in important nutrients.
EXERCISE
Walking, jogging, cycling, and other physical exercises can keep you healthy and keep your blood sugar under control. One must work out regularly and walk at least 7,000 steps every day. But it would be best to have more than 10,000 steps.
BEAT STRESS
Having a lot of worry can mess up your blood sugar levels. A good diet and regular exercise are important, but people should also make time for yoga, meditation, and other ways to relax that can help the body feel less stressed and tense.
YOGA
The benefits of yoga extend beyond the physical to the mental realm. It keeps you from getting diabetes and other diseases.
PERIODIC CHECKUP
Visit your doctor often for check-ups. When pre-diabetes is caught early, it can be treated and stopped from getting worse and becoming full-blown diabetes.
GET LIGHTER
Try to lose weight by watching what you eat, working out, and being self-disciplined.
Read More: Immunity: These Dietary Habits Are Weakening Your Immune System
Stay Connected!
