The Diabetes Diet

Diabetes is on the high, but a little change in lifestyle goes a long way in controlling the condition.The symptoms of diabetes are polyuria, poly-dypsia, polyphagia, and lowered immunity leading to infections (fungal & bacterial) including skin infections like acanthosis and diabetic dermopathy.

A healthy eating pattern, regular physical activity, lifestyle modifications, emotional counselling, skin care and drugs, if required are key components of diabetes management.

A healthful eating pattern can not only control but can a help reverse the condition too.Taking steps to prevent or control diabetes does not necessarily mean eating bland boring food, it means eating a balanced meal that boosts energy and improve mood.

Reduce body weight:
Losing just 5% to 10% of total weight helps in lowering blood sugar, blood pressure, and cholesterol levels. Loss in weight and healthy eating can also have a profound effect on mood, energy, and sense of wellbeing.

Reduce belly fat:
The apple kind of obesity with a large amount of abdominal fat is linked to insulin resistance and diabetes.

Calories obtained from fructose (found in sugary beverages,sports drinks, Cola drinks and processed foods like doughnuts, candy and granola bars are conducive to add weight around the abdomen.

Cutting back on these foods means a slimmer waistline as well as lowered risk of diabetes.

What is healthy eating for diabetes:
A diabetic diet need not be complicated. The nutritional needs of a diabetic is no different than for a normal individual, no special foods are necessary- a little care should be exercised in the choice of food, especially the carbs.

The type of carbohydrates and the serving size is important. Select whole grain carbs instead of starchy carbs since they’re high in fiber and digested slowly, keeping blood sugar levels more even.

In a nutshell refined carbs like rice, white bread, sugars should be restricted and high fibre complex carbs - also called as slow release carbs should be chosen.

Healthy fats:
The safest are unsaturated fats from plant sources like seeds, seed-oils and nuts. Cut on saturated fats like butter and trans fat from processed foods

Proteins:
From plant sources are best to include in diabetes. Studies say that a large quantity of animal protein results in insulin resistance.

Eat at regular set timings:
Blood sugar levels are better regulated when a regular meal schedule is maintained.

6 small meals rather than 3 big ones help to keep the portion and sugar levels in check.

Maintain a food record or diary:
A written record helps identify problem areas—such as an indulgent afternoon snack—the source of more calories. It also increases awareness of what, why, and how much you’re eating, which helps cut back on mindless snacking.

Exercise helps in weight management and improves insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day. Swimming, biking, or any other moderate-intensity cardio activity can also help.

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By: Lalitha Subramanyam
The writer is chief nutritionist at Grow Fit