India is a rapidly developing epicentre of the diabetes mellitus pandemic with 77 million people suffering from diabetes i.e., one in six people (17%) in the world with diabetes are from India. Diabetes Mellitus, commonly known as high blood sugar is a disorder linked to improper functioning of the pancreas (a gland that produces insulin) or the body’s increasing resistance towards insulin.
Identifying prediabetes & diabetes is the need of the hour to minimize the progression of prediabetes to type 2 diabetes if left untreated.
What Are the Types of Diabetes??
Prediabetes– A less severe form and the most potential stage to reverse the condition with preventive measures such as weight loss and regular exercise.
Type 1 (T1DM) is juvenile diabetes and occurs during childhood, in which insulin-producing cells in the pancreas (beta cells of Langerhans) cannot produce insulin anymore.
Type 2 (T2DM) adult-onset diabetes in which insulin production is insufficient or the body shows resistance towards insulin hormone.
Gestational Diabetes– the blood sugar levels of the mother elevates anytime during her pregnancy and may come to normal post delivery.
Risk Factors For Diabetes?
Anyone factor listed below is a potential risk marker:
- Being overweight or obese
- The sedentary lifestyle and lack of physical activity,
- Diet rich in refined carbs like sweets, rice, fast food, etc.
- Family history for diabetes
- Pre diabetes
Best Food For Type 2 Diabetes Mellitus:-
A BALANCED SERVING to Your Rescue!!!
Anyone with diabetes or prediabetes can follow this BALANCED PLATE method daily to keep blood sugar levels in check.
50% of Non-Starchy Vegetables and Fruits
Fibre works as an excellent blood sugar manager.
Minimum 25-30 gms for both male and female. Best insoluble fibre foods to be included daily are wheat bran, oat bran, beans, legumes, vegetables and whole grains and Soluble fibre is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
25% of Protein Rich Foods
Protein is a diabetes-friendly nutrient due to their low glycemic index that does not cause the spike in blood sugar levels.
One serving (20-25 gms) of protein at every meal should be adequate. Choose from milk, cheese, yoghurt, fish, eggs, soya tofu, chia seeds, hemp seeds, amaranth seeds, dal and legumes, melon and pumpkin seeds, and healthy nuts like almonds, walnuts, pistachios.
25% of Complex Carbohydrates
These foods have low GI i.e., Glycemic index, simply put complex carbohydrate tends to slowly convert into glucose as compared to simple carbohydrates thereby not causing a spike in blood sugar level.
Every meal should include one serving (15-20 gm) of complex carbohydrates like whole grains namely wheat and whole wheat flour, oats and millets like ragi, jowar, bajra, whole legumes, brown rice, sweet potatoes.
Cook Your Food In Cold Pressed Oils
One should consume 15gm of oil (visible fats) a day. Cold-pressed sesame oil, cold-pressed coconut oil, and cold-pressed flaxseed oil are known to improve insulin sensitivity of the cells, thereby allowing the body to process glucose efficiently. Cold-pressed oils also reduce bad cholesterol and increase good cholesterol, thus supports heart health and prevents the risk of metabolic syndrome.
- Diabetes can be easily managed with healthy food, an active lifestyle, and the correct mindset. One should seek medical help only when managing the surged blood sugar seems difficult with food alone.
- If you are diabetic or prediabetic, kindly consult a qualified dietitian to help you develop a healthy eating plan and lower the risk of fluctuating blood sugar levels and severe complications.