Diabetes: Prevention and Diet Management Strategy by our Consultant Nutritionist

Diabetes is a condition in which the body’s glucose metabolism gets out of sync. Normally, food is digested and glucose is released into the bloodstream. At the same time the beta cells of the pancreas release insulin which helps move this glucose into the cells, bringing the blood sugar level back to normal. In the cells, glucose is converted into energy. If the insulin produced by the pancreas is not sufficient or if it is not able to ensure its transport into the cells, the blood sugar rises and gives rise to diabetes.

Risk factors for diabetes include:

• A positive family history (parent or sibling) with prediabetes or diabetes.
• Asian ethnic populations are at a higher risk
• overweight/obesity is an important factor
• High BP, low HDL (good cholesterol) and, or high triglycerides
• sedentary lifestyle.
• Age: 45 years or more.
• History of gestational diabetes predicts increased risk of diabetes
• PCOS also increases the risk of diabetes
• Diabetes increases the risk of CVD and stroke
• Smoking increases the risk.
• Prevention is better than cure; So if you are at high risk of diabetes then you should be careful and with right diet, lifestyle, weight management you can avoid crossing the threshold.

Simple steps that prevent diabetes:

1. Weight Control

Increased weight is the single most important cause of diabetes. Being obese increases your risk 20-fold. It has been observed that reducing 7-10% of your weight can reduce your chances of developing diabetes by up to 50%. Weight loss is a process of change and there may not be immediate results, so you need to be careful. Focused and patient. Also it is important that once you lose weight you need to maintain it. Understand your weight management, some ways to lose weight and keep it down.

Know your calorie count and portion sizes. It’s important to understand how you can control your fat and total calorie intake. It is important to change cooking methods, choose snacks carefully, eat healthy and eat in smaller plates while ensuring taste.

Exercise should be a part of your life most days of the week. The combination of cardio and strength helps keep you well toned and your muscles strong and also prevents fat accumulation.

People who eat a healthy breakfast usually eat healthier throughout the day and don’t fall prey to late evening snacking, which helps control calories.

To keep yourself aware and focused, maintain a food diary; It helps. Also make sure you weigh yourself at least once a week during your weight loss journey and once a month forever. Body composition analysis, BCA, will also help you focus on areas in need of improvement scientifically.

Ration social media and screen time, good sleep and de stress. Stress is one of the major risk factors for weight gain as mental and metabolic pathways are adversely affected due to stress.

2. Diet

Diet is one of the most important tools for preventing diabetes from the point of view of weight management and healthy nutrition.

Replace refined grains with whole grains. In the Nurses’ Health Study, which was followed over 16 years, it was observed that participants who consumed 2-3 servings of whole grains per day reduced their risk of diabetes by 30%. Whole grains are rich sources of fiber which delays gastric emptying, and reduces sugar cravings after meals. Both help with the overburden of the pancreas which helps them to function better. In addition, whole grains provide minerals and phytochemicals that reduce the risk of diabetes and other NCDs.

3. Avoid

High sugar foods especially sugary beverages which also increase the risk of diabetes. The Black Women’s Health Study established that daily consumption of sugar-laden sodas, fruit juices, iced tea mixes, etc., increased the incidence of diabetes by 32%. The Nurses’ Health Study II found that women who consumed sweetened beverages daily had an 83% higher risk of diabetes than those who consumed them once a month. High sugar intake increases total calorie intake without adding nutrients and has a detrimental effect on weight. High-sugar diets have also been linked to chronic inflammation, increased triglycerides, and insulin resistance.

4. add

Healthy Fats. Plant based fat sources like olive oil, peanut oil, mustard oil are good sources of monounsaturated fats which are healthy and protective. Omega-3 polyunsaturated fats found in fish such as salmon, mackerel, walnuts, flaxseed and chia are also protective. Foods made from hydrogenated vegetable fats, basically bakery goods, fast food, fried foods made from reheated oils, are a chance to introduce trans fats which are harmful to overall health.

5. Healthy Protein Package

Proteins contribute to satiety, control weight, protect muscles and enhance immunity. Processed meat, high-fat organ meat, red meat have been linked to a higher risk of diabetes. Choose healthy eggs, poultry and fish. Choosing a serving of nuts and seeds at least 3 times a week is a good healthy habit.

Diabetes prevention is all about a healthy lifestyle that requires daily exchanges. It is not a “diet” that only one person needs to follow but a method for everyone to follow. Healthy eating and exercise regimens are the cornerstone of good health and should therefore be made feasible and easy to follow at home, at work and in communities. It can be difficult for a person alone without support.

Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own physician for more details. NDTV does not take responsibility for this information.