Diabetes is a condition with a metabolic disorder. The way our body uses digested food for growth as well as energy. In diabetes, the problem is with the hormone insulin. Since there is no cure for diabetes, people with diabetes need to be more cautious of their diet, foods they are eating and thus have to manage their lifestyle to stay fit and healthy.
TYPES: There are three of Diabetes known till date: type I, type II and gestational diabetes.
SYMPTOMS
• Polyuria: When you feel like urinating more often than usual is the symptom that needs attention.
• Polydipsia: When you are excessively thirsty, feel like drinking water quite often.
• Polyphagia: When your appetite is increased or you feel like eating more often than you usual did the symptom that you need to consult a doctor.
• Losing weight
• Feeling tired more often
• Decrease concentration and losing interest in any work done
• You might feel tickling sensation or numbness in both hands and feet.
• Vision can become blurred
• If one is suffering from frequent or recurrent infections, need to be careful and consult a doctor.
• There is delayed healing of wounds in diabetes
• Vomiting and stomach pain, which is often mistaken for flu and left untreated for further treatment for diabetes.
Type I diabetes is developed all of a sudden whereas the symptoms can be absent or very mild in people with type II diabetes. Thus it makes this hard to detect.
According to IDF Diabetes Atlas (2015), one in 11 adults from the entire world population has either type I or II diabetes. In South East Asia, about 78.3 million people are suffering from diabetes. It is anticipated that the figure will increase to 140.2 million. This is the figure to worry about and change your lifestyle and eating patterns to prevent this incurable disease. Further, if you are obese, especially abdominal obesity, you are at risk of developing diabetes.
Diabetes can be prevented by doing changes in lifestyle and achieve a healthy body and ideal body weight by including physical activity exercises in your routine and eating right foods to control blood sugar levels.
• Weight loss will improve resistance to insulin and thus reduce hypertension.
• Physical activity is one of the most important support in the prevention of diabetes. An increased physical activity such as swimming, cycling, brisk walking or dancing can help in maintaining body weight. This is directly linked to a reduction in blood pressure and resting heart rate, increasing insulin sensitivity. If you exercise for half an hour daily, you can reduce the risks of developing diabetes by 40%.
• Balanced meal with nutritious and healthy food is essential for optimum health. A healthy diet reduces the risk of getting diabetes and also reduces the risk factors for cardiovascular disease.
Thus, here is the list of some foods that are healthy and at the same time will control your blood sugar levels:
• Choose high fiber that slowly releases glucose into the bloodstream. The foods include brown rice, riced cauliflower, sweet potatoes, yam, cauliflower, whole wheat pasta, whole wheat bread, multigrain bread, high-fibre and low-sugar cereal, oats, low-sugar bran flakes, barley, peas or green leafy vegetables (spinach, kale).
• low-carbohydrate vegetables such as mushrooms, onions, garlic, brinjal, tomatoes, berries, dates.
• Apples and citrus fruits
• Cinnamon: should include ½ tsp of cinnamon daily in your diet.
• Include fenugreek in your diet
• Legumes: Chickpeas, kidney beans, lentils, beans can be used in a variety of soups, salads, and other dishes.
• Green tea
• Nuts are also useful in reducing the risk of cardiovascular disease. As discussed earlier people with diabetes are at risk of suffering from heart disease also. Thus, two tablespoons of nuts daily will keep you safe from suffering from CVD.
• Chocolate: Researchers have reported that dark chocolate helps in improving the sensitivity of insulin. However, limit your serving of 1 piece of dark chocolate as it is also high in fat and calories.
• Vinegar: You should have two tablespoons of vinegar before your meal, this will help in controlling blood sugar level.
• Having healthy fats helps in controlling blood sugar. Include olive oil, fish oil, raw nuts, flax seeds, whole milk dairy or avocados.
• Fish such as salmon or tuna that are rich in omega-3 fatty acids should be included in the diet.
Other useful tips for cutting down the sugar are:
• Reduce intake of soft drinks, soda, and juices
• Never replace saturated with sugar
• Add sweetener by yourself, means purchase unsweetened iced tea, yogurt and add sweetener or any fruit by yourself. This will limit your sugar intake.
• Avoid processed and packaged foods
• Reduce or replace the intake of unhealthy fats with healthy fats. You can bake or stir-fry instead of deep-frying. Use organic and grass-fed red meat.
• Keep a food diary so you are yourself cautious about what and how much you are eating.
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Yes I agree that by eating healthy foods and proper exercise diabetes can be controlled.