Diabetes – A disease that has become very common in occurrence. According to the World Health Organization (WHO), there are a total of 347 million people worldwide affected by this disease and by 2030, diabetes will be the 7th major cause of death all over.
Most of us know about the disease. We can comfortably have a conversation of the effects of diabetes, why it occurs, cures, exercise etc. Sadly, most of what we know is just hearsay! Most of us do not have a clear understanding of the disease. Most times, understanding a disease is the battle half won.
What is Diabetes?
Diabetes or Diabetes Mellitus is a metabolic disorder, leading to high blood sugar levels which lead to a variety of complications.
Usually the organ called Pancreas is responsible for producing the hormone called insulin. Insulin is responsible for absorbing glucose from the blood. When the body produces less insulin/ no insulin, there is too much glucose levels in the blood, leading to the condition called diabetes.
There are 3 common types of Diabetes
- Type 1 – The body fails to produce Insulin. This can occur to even very young children and occurs early
- Type 2 – About 90% of all Diabetes fall under this category. This is caused due to insufficient insulin or when the body cell do not react to the same
- Gestational Diabetes – Occurs during pregnancy and it mostly is cured after child birth
What is great about the disease? It is completely manageable and there are people who maintain right blood sugar levels even without medication. I have listed below few food items that do wonders for diabetes and help keep the disease at bay.
What is Glycemic index?
It is a measure of how much glucose rises in our system after eating a particular type of food. Foods with carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream tend to have a high GI.Food with carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, tend to have a low GI. You can check the glycemic levels of most food types you consume and plan your diet accordingly.
Oat meal
This is an easily soluble fiber and facilitates slow absorption of glucose from food. They are also filling and help in weight loss.
Fenugreek seeds
One tablespoon of methi seeds can be soaked overnight in water and consumed the next day. This is very effective in controlling sugar levels.
Black Jamun
The fruits and dried and powdered seeds have amazing qualities to control sugar levels. You can also try out moderate amounts of fruits in your everyday diet. Fruits like berries and apple are very low in GI levels and are filling and tasty.
Leafy Vegetables
They are very low in GI levels and are a rich source of vitamins and nutrients. Consume them every day in your meals.
Olive oil
A study published in the scientific journal Diabetes Care showed that Mediterranean diet which is rich in olive oil can reduce the chances of developing type II diabetes by almost 50 percent. Olive oil also contains a lot of good fat and helps in reducing weight and preventing heart diseases.
Fish is high in omega 3 fatty acids
An excellent source of lean protein, fish provides a balanced diet and helps fight heart diseases and sugar levels. Make sure you don’t fry them in too much oil though!
Include enough carbohydrates, fats and proteins in your diet. A balanced diet is the solution to controlling the sugar levels. There is no need to starve yourself or punish yourself because you have diabetes. If you crave for a sweet, you can have one! You can maybe cut down on a little rice the next day and compensate. With or without diabetes, exercising regularly, eating healthy are all great lifestyle changes you can adopt.
Have a self check glucose monitor and make sure you check your sugar levels periodically. You can also try out diabetic supplements that gives enough nutrients to the bossy, tastes good and keeps you healthy.
Consult a physician if you experience polyurea (excess urination), polydipsia (excess thirst) and polyphagia (increased hunger). They might point to high sugar levels. It is good to be aware.
When it comes to diabetes, being healthy is completely in your hands. Take care!
