Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.
Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.
There is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk of diabetes.
Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes.
The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes.
To read more on diabetes, click on the link below:
The Correlation Between Diabetes And Food by Famhealth
As Diabetes is a disorder due to the body’s inability to process sugar, there is a direct and intrinsic relationship between Diabetes and food. In fact, managing food intake is also one of the first steps in managing and living with Diabetes.
Once you have received a positive diagnosis for Diabetes, one of the first things the doctors advise is managing your diet and nutrition. At this point, it’s helpful to become aware of the term “Glycaemic Index” and what that means for your diet plan. Glycaemic Index is a value associated with food items that indicates the food’s effect on an individual’s blood glucose levels.
Selecting the right food items by checking out their Glycaemic Indices is very important in managing Diabetes with diet and nutrition. Choice of low glycaemic value foods can help you come out a winner and stay on top of your condition!
What to eat?
One of the first questions that comes to the mind of people and families living with Diabetes is: “What to eat?” The good news is, people living with Diabetes can, in fact, eat almost anything, as long as it is in small portions, barring selected high processed sugar items, discussed in our food corner of Famhealth,s diabetes community.
The term “diet plan” can be a stress point in itself, as it hints at the need to change established eating patterns. However, if you have been diagnosed with Diabetes, this is one stress you need not take, as the “Diabetes diet plans” are some of the healthiest plans and can easily be followed by anyone, with the possible exception of small children.
In fact, there are no specific, rigid meal plans that are to be followed. People living with Diabetes can eat almost anything –moderately.
Do you want to control fluctuation in your blood glucose levels?
Sometimes you will note your blood sugar levels are fluctuating form high to low. There is a simple reason behind this – chances are there is something that you have been eating that is not fitting in with the management of your condition.
Blood sugars are affected by many things that include the food you ate, how long ago you ate, your physical activity, stress levels, sleep patterns, and your emotional wellbeing. If you use Insulin to address these fluctuations, chances are you may get stuck in a high-low cycle that is bad for your long-term health.
It is a good idea to keep a daily record of your meals and physical activity levels as it has an impact on how stable your blood sugar levels are. People with diabetes need to eat small meals frequently, especially when they are on medications such as Insulin, to watch out for low blood glucose levels. According to the American Diabetes Association, a daily intake of 1400-1500 calories is a must, in accordance with the individual’s BMI and physical activity levels.
Do check with your doctor about how much activity and how many calories your body needs daily as you plan your diet and exercise routine. An ideal diabetes meal includes a variety of low carbohydrates, proteins, fibrous non-starchy fruits and vegetables. However, before we delve into the list of suitable food items, let us take a quick look at the myths and facts surrounding Diabetes-friendly foods.
Smart Eating Strategies
Keep a Food Diary
One of the smartest ways to manage your condition is to record what you are eating throughout the day. Leading dieticians around the world recommend keeping a detailed record of what you are eating so as to better understand how they impact your condition. Studies in United Kingdom confirm that people who maintained food records lose the extra weight, and keep it off better than people who did not record their intake.
Watch your food labels
Want to grab your favourite drink or take a bite of the potato chips? It is a good idea to read the nutritional information given on the package label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests that awareness of the calorie content and sugar levels helps people living with Diabetes keep track of unsuitable food items that may spike their blood glucose levels.
Start with a good breakfast
Starting the day with a good breakfast powers you up with energy and helps you maintain your blood glucose levels throughout the day. There is enough research out there to support this statement. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, and milk.
Eat by the plate method
This is an interesting method advocated by ADA, which subscribes filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins such as grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels under check.
Carb counting
Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with Type 1 or Type 2 Diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrates in the foods that you eat every day. Carbohydrates are one of the main nutrients found in food and drinks. Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace unhealthy carbs with Diabetes-friendly and healthy low-carb foods. According to National Institute of Health, USA, healthy carbohydrates, such as whole grains as well as fruits and vegetables are a vital part of a healthy eating plan as they provide both energy and nutrients such as vitamins & minerals and most importantly fibre. Fibre can help in preventing constipation, lowering cholesterol levels, and controlling your weight. Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.
Eat more small meals
People with diabetes should eat four to five small meals during the day, instead of three large meals according to the American Diabetes Association (ADA). Eating small meals allows the body to replenish itself, while at the same time slower, continuous absorption of food prevents cravings and hunger pangs. Among the benefits associated with this are decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol levels.
Always stock up your refrigerator
Stocking up your refrigerator with healthy food items is all about keeping your supplies ready. This prevents you from eating high calorie and sugary food items when you feel hungry or have any cravings. You can choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make mini-meals and avoid binging.
To read more on Diabetes, click on the link below.
As you may already know Diabetes is referred to as a “lifestyle disease”. One of the reasons contributing to the condition is sedentary living. Regular exercise and undertaking physical activities of one’s choice can play an important role in Diabetes management.
Research indicates that people living with Diabetes, who undertake some form of regular physical activity or have an exercise routine not only have a better control over their blood sugar levels but are also better able to handle the stress
According to Prof. Sheri Colberg-Ochs, PhD at Old Dominion University, Virginia, USA, physical activity can aid in Insulin secretion and keeping the blood glucose level in control. Working out regularly also keeps a check on obesity and movement coordination, as according to research, people living with Diabetes are prone to dis-balancing and falling. Falling down may further lead to conditions such as fractures and restricted locomotion, which can add to unwanted stress and pain in people living with Diabetes.
The good news is that exercises do not necessarily have to be necessarily boring and monotonous. You can invite friends and family to try out new activities and routines with you.
Exercise Tips
Water Aerobics
Muscle toning exercises in water are one of the best ways to beat the heat in the summers. One can try it in the pool with the entire family. Check out the places where you can try water aerobics in Delhi/NCR in our website and have fun with your family.
Swimming
Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels. To get the most benefit from swimming, we recommend that you swim at least three times a week for at least ten minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugars. Lastly, let the lifeguard know that you have diabetes before you get in the pool.
Tai Chi
It is a Chinese form of exercise, which uses slow & smooth body movements to relax the mind and body. In 2009, researchers at the University of Florida studied 62 Korean women assigned to one of two groups
a) Control group and an exercise group that began a regular practice of Tai Chi.
b) people who practised some other physical activity. Those who completed the tai chi sessions showed significant improvement in blood sugar control. They also reported increased vitality, energy and mental health.
Frog leaps/ Spot jogging
Are you bored and tired of going to the gym but miss the running/cardio and the treadmill? Try spot jogging with music on and then jump with a squat (frog leaps). It is believed to be extremely beneficial in toning and strengthing muscles. You are advised not to do it if you have arthritis, knee and foot problems.
Power Yoga
A traditional form of exercise mixed with latest strengthening postures, power yoga incorporates fluid movements that build flexibility, strength and balance. It is helpful for people with a variety of chronic conditions, including diabetes. It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness. According to the ADA, power yoga may improve the blood glucose levels due to improved muscle mass.
Zumba
A unique form of strengthening work out which elevates your heart rate and the best part about doing Zumba is it is done along with catchy beats. Zumba burns up to 500 calories but it is not advisable for people with arthritis, knee and foot problems.
Various other dancing forms
Dancing is not only great for your body. Various forms like Salsa, contemporary, hip-hop, freestyle are the unique way to de-stress also. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress. Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
Bhangra
A leading endocrinologist Doctor Sanjay Kalra recommends Bhangra a popular dance form which has originated from Northern India but practised worldwide. A 45-minute Bhangra performance regime can burn out up to 600 calories, and also help you lower your blood sugar levels and check on obesity.
Fun Activities With Family
Water Workouts
Water workouts stretch and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show swimming and water exercises such as aqualates, aqua aerobics, aqua yoga improves cholesterol levels, burns calories and lowers stress levels.
Cycling
Cycling is a recommended sport for people living with diabetes, it can be conducted either at your own pace or at a set distance which challenges your aerobic endurance by helping you burn calories and keep your glucose levels under control. Research suggests that if you cycle for 45-60 mins a day, this will help you achieve your physical activity targets in keeping a check on your blood glucose levels. People with diabetes must check their glucose levels before beginning cycling and must not cycle in rocky and unstable terrain to avoid falls and wounds.
Adventure
To break the monotony of the fast-paced city life, and lifestyle people with diabetes may choose to opt for something adventurous like adventure theme parks, visit adventure places, or enjoy the thrill of flying a Cessna and paragliding. Trekking and camping can be also a very exciting way to burn calories as well as enjoy a family trip. This list is not exhaustive; you can recommend your way of breaking the monotony and add to our list. However, people living with diabetes are recommended to check few things while opting for adventurous holidays and recreations.
Laughing activity clubs
Scientific studies confirm stress and diabetes have a direct connection; stress often leads to erratic glucose levels. To keep the stress under control one of the easiest ways is joining a laughter club. Laughter helps keep diabetes under control and it is similar to “exercising”. Laughter improves the overall performance of the heart’s muscular function and helps ward off cardiovascular disease and lower blood glucose levels.
Running Clubs
Running can improve your health and help with losing weight in an extremely manageable way for people with diabetes, while providing immense satisfaction and reward in the process.
Running can be the ideal form of exercise for people with diabetes as it helps the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
To read more on Diabetes, click on the link below.
Diabetes is an endocrine disorder that elevates your blood sugar levels over a prolonged period of time. It is caused by the malfunctioning of the pancreatic cells, which produce insufficient or no Insulin.
Why is Insulin so vital ?
Insulin is the hormone that is responsible for the process that converts carbohydrates into sugar; which is then stored it in the body for future use. Insufficient or no secretion of insulin from our pancreas leads to an imbalance in the body, causing liver cells to convert glycogen to glucose and accumulate in the blood stream.
Indications of Diabetes
Some of the most common symptoms suggesting the onset of diabetes are frequent urination, frequent thirst, frequent hunger (even after full meals), unexplained burning, itching or rash in the body, specially the foot, bruising easily, slow healing of wounds or clotting of blood when the skin is broken/cut, tingling or numbness sensation in the extremities of the feet and hands as also extremely low energy levels. However, often these symptoms could go unnoticed leading to undetected diabetes. Hence, it is always a good idea to get yourself regularly checked by a doctor for preventive healthcare.
Why did I get Diabetes?
Leading Endocrinologist Dr Sanjay Kalra from Bharti Hospital, Karnal shares his perspective on why diabetes is spreading like an epidemic. Nearly 70 million Indians are living with diabetes today. This is not a small number. Our genetic make-up is tuned such as to store fat reserves in the body in order to survive severe weather conditons such as famine. In ancient times, these stored food reserves or lipids were converted into energy in the bodies of our ancestors, so that they could survive the harsh living conditions. Cut to the present generations, lifestyle, stress levels, sedentary life, lack of physical activity, unhealthy diets, all contribute to surplus reserves for the body. As a result, the pancreas gets overworked and starts malfunctioning.
Am I at Risk?
There are several factors which may cause diabetes but medical science is yet to ascertain the main cause responsible for a specific person. However research indicates that the following conditions make people twice more likely to get diabetes than those without these conditions.
It could be genetic, family history has a strong role. Other factors such as obesity, high blood pressure high triglyceride levels, presence of diabetes autoantibodies, substance abuse, or excessive consumption of alcohol and tobacco.
Diabetes Ranges
Age 20 and above amounts shown as mg/dL
Fasting
Less than 100
Before Meal
70-130
After Meal (1–2 hrs)
Less than 180
Before Exercise
If taking insulin at least, 100
Bed time
100-140
HbA1c
Less than or around 7.0 %
SOURCES: American Diabetes Association. “Standards of Medical Care in Diabetes—2014,” Diabetes Care, January 2014.
Shown above are blood glucose ranges defined by American Diabetes Association. You’re kindly advised to refer to a doctor as the values may differ slightly with different age & gender.
What is Prediabetes?
When the blood glucose levels are borderline or higher than what they should be. But not as high as people with diabetes is known as Prediabetes. This condition is a “whistle blower” and indicates that you may proceed towards diabetes type 2, if you do not make the necessary changes in your lifestyle.
What are the Types of Diabetes?
You may have already undergone tests and your doctor may have already explained if you have Diabetes, and if so, the specific type you are living with. As a general understanding, the following classifications should give a sense of various types of diabetes:
Type 1 Diabetes:
Type 1 diabetes is when there is insufficient or no production of insulin in the pancreas. This condition requires external insulin to help your body convert sugars to energy.
Type 2 Diabetes:
Type 2 diabetes is when the pancreatic cells, become insulin resistant due to a defective response in the receptor cells in the body. This is the most commonly found type worldwide.
Gestational Diabetes:
Gestational diabetes is when blood sugar levels are raised during the time of pregnancy. This is most likely a temporary condition, in which blood sugar levels are often likely to come back to normal after the delivery.
Latent autoimmune diabetes in adults:
LADA is when autosomal alterations can lead to defective BETA cell function, resulting in Type 1 diabetes. LADA is often misdiagnosed as Type 2 diabetes in India.
Complications
Diabetes is called as a silent killer because many people remain undetected till such time as the consistently high blood glucose levels start affecting other organs such as the heart, the kidney and the liver – referred to as Macro-vascular complications and the nervous system resulting in foot, gum or vision problems called Micro-vascular complications.
Check for other important co-morbid conditions:
Diabetic Retinopathy
Kidney Disorders
Diabetic Neuropathy
Chronic Vascular Disease
Liver Disorders
Erectile Dysfunction
Polycystic Ovarian Disease
What else do I need to know ?
Often many people remain undetected till such time that consistently high blood glucose levels have already started affecting other organs such as your heart, kidney, liver – referred to as Macro-vascular complications, and your nervous system resulting in foot, gum or vision problems called Micro-vascular complications. If you are “suffering” from any other life style conditions, “co-morbid conditons” consult your endocrinologist/ diabetologist. Your doctor will prescribe specific medications and solutions to manage this or any other complication.
To read more on Diabetes, click on the link below.
Diabetes Recipe – Chicken with Cherry-Pepper Relish
Preparation :20 Minutes
Cooking :8 Minutes
Serves :4
Ingredients
Olive oil 1 tablespoon
4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
1/3 cup bottled roasted red bell peppers, drained and finely chopped
1/3 cup frozen unsweetened pitted dark sweet cherries, finely chopped1-ounce semisoft cheddar cheese crumbled
1 tablespoon snipped fresh garlic chives
Directions
Coat an unheated large non-stick frying pan with cooking oil; heat over medium flame. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add chicken to the frying pan. Cook for 8 to 10 minutes or until chicken is no longer pink (165o), turning once.
Meanwhile, in a bowl stir together the roasted peppers, cherries and 1/8 teaspoon salt.
Transfer chicken to 4 serving plates. Top with a pepper-cherry mixture, cheddar and garlic chives.
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (Kcal)
124
Protein (g)
18
Carbohydrates (g)
4
Total Sugars (g)
2
Dietary Fibre (g)
2
Total Fat (g)
2
Saturated Fat (g)
324
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
Serves: 4, Time taken: 10 minutes plus 1-hour freezing
Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)
189.8
Protein (g)
2.3
Carbohydrates (g)
33.6
Total Sugars (g)
17.4
Dietary Fibre (g)
3.8
Fat (g)
7.2
Saturated Fat (g)
5.2
1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled
1 tbsp Sesame seeds
100ml/3 fl oz Coconut milk
1 tbsp Honey
1 Lime, juice only
Steps:
Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
Dry fry the coconut and sesame seeds, stirring frequently, until browned
Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.
Note
The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.
4 cups mixed green leaves (cabbage/lettuce/spinach)
½ large cucumber
1 cup chopped tomato
½ thinly sliced red onion
½ cup crumbled cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic minced garlic
¼ teaspoon black pepper
4 light tomato-flavour oval multigrain wraps
2/3 cup hummus
Directions
In a large bowl combine all the greens, cucumber, tomato, and red onion and cheese. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine
Spread each wrap about 2 & ½ tablespoon of Hummus. Top each with 1/4th of dressed greens mixture roll up and serve immediately.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)
269
Protein (g)
16
Carbohydrates (g)
35
Total Sugars (g)
3
Cholesterol(mg)
3
Total fat (g)
12
Sodium (mg)
574
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
720 g (6 oz) thick white fish fillets, skin and bones removed
Freshly ground black pepper
1 lemon thinly sliced
4 tomatoes cut into wedges
2 bay leaves
1 tbsp olive oil
3 tbsp white wine
½ cup (125ml) salt-reduced chicken stalk
1 tbsp chopped fresh parsley
Directions
Preheat the oven to 200 ℃
Spread the onion, garlic and thyme sprigs in roasting pan that will be large enough to hold all the fish fillets, with a little space in between. Place the fish on the top and season well with freshly ground black pepper
Arrange the lemon slices over the fish and scatter the tomatoes and bay leaves around the fish. Combine the olive oil, wine and stock and pour over the fish.
Bake the fish for 20 Minutes.
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
Put the papaya, orange juice, banana, tofu, coconut milk and root ginger into the blender.
Blend until smooth and serve immediately. (This is also very refreshing on a hot day if you freeze the papaya chunks and banana first)
Note: Papayas are particularly rich in vitamins C and are also a useful source of antioxidants and fibre. They also contain an enzyme called papain which breaks down protein. In Chinese medicine, papayas have traditionally been given to those who find it difficult to digest protein-rich foods.
The combination of papaya, orange juice and banana delivers quite a high glycemic load, which is why we have added some tofu. It would be wise to eat a protein food alongside this too, such as poached and scrambled eggs without the toast, or a piece of fish.
Heat oil over medium flame. Add chicken, carrots, celery, spring onion, and garlic. Cook and stir for 5 to 8 minutes or until chicken is brown on all sides and vegetables are cooked. Stir in chicken broth, potato, green beans and ground black pepper.
Bring the broth to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until vegetables are tender and chicken is no longer pink.
Meanwhile, in a small bowl whisk together milk and flour until smooth. Stir mixture into cooked stew mixture. Return to boiling; reduce heat. Cook and stir about 2 minutes or until mixture is thickened. Serve the stew into four bowls. Sprinkle each serving with cracked black pepper.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)
269
Protein (g)
27
Carbohydrates (g)
24
Total Sugars (g)
8
Cholesterol(mg)
108
Total fat (g)
8
Sodium (mg)
462
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.Note
