Diabetes is a complex and chronic medical condition that affects millions of Indians. It occurs when the body’s ability to produce or use insulin, a hormone responsible for regulating blood sugar levels, is compromised.
Adhering to a well-balanced diet with a focus on complex carbohydrates, lean proteins, and healthy fats is integral to effectively managing diabetes
Diabetes, a pervasive chronic disease, is on the rise globally, particularly in developing countries like India. Sedentary lifestyles, irregular working schedules, and increasing obesity contribute significantly to its prevalence. Beyond its immediate impact on blood sugar levels, diabetes poses a risk for various health complications such as coronary heart disease, chronic kidney disease, and stroke. In this article, we’ll explore the indispensable role of diet in managing diabetes, drawing insights from clinical dietitians Vidhi Dhingra and Riya Desai.
Understanding Diabetes:
Diabetes manifests in two primary forms – Type 1, often developing in childhood with insufficient insulin production, and Type 2, linked to factors like obesity and poor lifestyle choices, occurring in adulthood. Symptoms include frequent urination, increased thirst, fatigue, blurry vision, weight loss, and skin issues. Failure to manage diabetes can lead to severe complications affecting the heart, kidneys, and liver.
Dietary Guidelines for Effective Diabetes Management:
Vidhi Dhingra’s Recommendations:
- Balanced Macronutrient IntakeA diabetic’s meal should be nutritionally sound, comprising a balance of complex carbohydrates (55%), protein (20%), and fat (25%), distributed evenly throughout the day.
- Small and Frequent MealsOpt for smaller, more frequent meals instead of three large ones to help regulate blood sugar levels.
- Fiber-Rich FoodsChoose foods high in fiber for satiety, such as whole grains like oats, broken wheat, and millets.
- Limit Total Fat and Saturated FatWhile some fat is essential for bodily functions, moderation is key, and opting for healthy fats is crucial.
Whole Grains Over Refined Cereals
Prioritize whole grains like oats and whole wheat with bran over refined cereals like refined flour and rice.
Riya Desai’s Food Plate Approach:
- Visualizing the PlateDivide your plate into sections – 50% for non-starchy vegetables, 25% for quality proteins, and the remaining 25% for complex carbohydrates.
- Eating Sequence MattersBegin with fiber-rich foods (salads), followed by proteins and carbohydrates towards the end to regulate blood sugar levels effectively.
- Complex CarbohydratesEmphasize the importance of slow-digesting complex carbohydrates rich in fiber, including whole wheat, millets, non-starchy vegetables, and fibrous fruits.
- Protein IntakeProteins should be part of every meal to regulate blood glucose levels throughout the day. Sources include dals, pulses, lean cuts of meat, eggs, and dairy products.
Healthy Fats
Incorporate unsaturated fats from sources like olive oil, avocados, nuts, and seeds to improve insulin sensitivity and reduce inflammation.
Foods to Restrict:
- Processed CarbohydratesAvoid processed carbohydrates like maida and sabudana.
- Unhealthy FatsLimit intake of fried foods and unhealthy fats found in snacks.
- Sugary BeveragesSteer clear of sugary beverages, opting for healthier alternatives like buttermilk and infused waters.Adhering to a well-balanced diet with a focus on complex carbohydrates, lean proteins, and healthy fats is integral to effectively managing diabetes. Seeking guidance from a dietitian or nutritionist specialized in diabetes management can provide personalized advice for optimal results. With a holistic approach to nutrition, individuals with diabetes can take control of their health and enhance their overall quality of life.
