Diabetes Mellitus, or DM, is one of the major lifestyle disorders today, globally, and affects 1 in 10 people, on average.
We've discussed some major points associated with Diabetes below:-
What is Diabetes? How do you get it?
Diabetes Mellitus (DM) is a metabolic disorder where the ability of body tissues to utilize or absorb carbohydrates decreases, causing the levels of glucose (sugar) in the blood to rise.
It is caused due to decreased levels or ineffectiveness of the hormone Insulin, which helps utilize blood sugar in the body and is produced by the Pancreas.
It is majorly of 3 types
Type 1 Diabetes
It is the occurrence of diabetes generally before 20 years of age and is also called juvenile diabetes.
The signs of this project of abnormal carbohydrate metabolism are due to a lack of insulin to control blood sugar, which means that the cells cannot produce insulin. Hence, the cells fail to absorb sugar from the blood, leading to Hyperglycemia. Type 1 diabetics are usually sensitive to insulin.
Type 2 Diabetes
This generally occurs in those aged above 40 years and accounts for 90-95% of global diabetes cases. Type 2 Diabetes often results from a combination of Insulin Resistance, which means that the body is producing insulin. However, cells are failing to absorb it from the blood, resulting in Hyperglycemia. These patients are usually obese and benefit from weight loss.
Gestational Diabetes (GD)
Diagoned when glucose intolerance is first detected during pregnancy, it usually reverses post-delivery. However, this is not applied to women who are Diabetic before pregnancy.
Causes of Diabetes may include -
Research suggests that those who have a history of diabetes running in the family are at a higher risk of becoming diabetic in the future, research suggests. However, this may be true only if both the parents have diabetes and can also be prevented if a healthy lifestyle is maintained.
Consuming an unhealthy diet high in refined sugars is considered a causing factor for diabetes.
Stress may cause cortisol (stress hormone) levels to increase in the human body, causing diabetes.
What are the Symptoms of Diabetes?
Unexplained weight loss.
Presence of ketones in the urine (ketones are a byproduct of the breakdown of muscle and fat that happens when there's not enough available insulin)
Impaired Wound Healing.
These are a few complications and symptoms associated with Diabetes.
What are the Normal Blood Glucose and HbA1C levels?
Normal Blood Glucose (fasting) - 70 to 120 mg/100 ml
Normal HbA1C levels - A normal A1C level is below 5.7%, a level of 5.7% to 6.4% indicates prediabetes, and a level of 6.5% or more indicates diabetes.
Is it Curable/Manageable?
Unfortunately, modern science does not promise any complete cure for Diabetes.
However, effective lifestyle modifications like consuming a healthy diet and exercising regularly may help reduce its levels and ease the symptoms. Also, Prediabetes can be reversible. A healthy diet rich in Good Proteins, fiber, healthy fats, complex carbohydrates, vitamins, and minerals is highly recommended for people with diabetes.
Can one get pregnant if they have Diabetes?
While Diabetes does not pose any threat to pregnancy or fertility, one may note that pregnancy in Diabetes is considered a "High Risk" pregnancy.
So, if one is prediabetic, they may note that it would be better to reverse their elevated A1C levels before and then go for pregnancy.
What can I eat to lower down/prevent Diabetes?
Consuming High-Quality proteins such as chicken, fatty fish such as Salmon, low-fat dairy such as paneer, tofu curd, Chose lentils, pulses, legumes, beans, eggs since they help keep one full for longer and bring down blood sugar levels.
Include 4-5 Servings of Non-Starch Vegetables Green Leafy greens such as Spinach help maintain vision health and are a good source of antioxidants that help build back the immunity suppressed during Diabetes.
Consume Nuts, Flax seeds, Chia Seeds, since they are very high in fiber and low on carbs, provide great benefits to Diabetics.
Apple Cider Vinegar: The sugar in the fruit (apple) is fermented into acetic acid, and the resulting product contains less than 1 gram of carbs per tablespoon. Research also suggests that it may reduce blood sugar response up to 20% when taken along with meals.
Garlic: Garlic is proven to reduce blood sugar levels in the body
Replace Refined Grains With Whole Grains Like Dalia, quinoa, oatmeal, Brown Rice, Ragi Jowar, bajra. Eating whole grains ensures that you have an ample supply of fiber.
Cut Down On Bad Fats and opt for healthier Fats. Reduce the consumption of Saturated fats from animal products such as meat, cheese, trans fats, and include rich sources of MUFA, PUFA, OMEGA -3 In the diet.
What foods should I avoid if I am Diabetic?
Sugar-sweetened beverages such as Colas Trans fats are present in packaged and Processed Foods, Especially in Namkeens, Potato chips, and other fried food available outside.
White bread, rice, and pasta as refined flour increase blood sugar levels rapidly.
Sweetened breakfast cereals.
Processed Meat and Red Meat Should Be restricted.
Honey, agave nectar, and maple syrup are "pure" sugars that significantly raise blood sugar levels.
Certain fruits such as Bananas, Mangoes, and dry fruits as having very little water and have high sugar content
Blood Sugar and Exercise
Exercise is as important as diet for diabetics patients. It Is the Physical Activity that helps the cells to use glucose as they become insulin Sensitive. During Muscle Activity, The cells take up glucose and use it for energy, whether Insulin Is available or not. Exercise lowers blood Sugar in Short Term.
How would NutriWellbeing help me with Diabetes?
With NutriWellbeing's special diet program for those having Diabetes, we make sure to go beyond just good diet plans, but also, our main goal here would be effective lifestyle management for the one with Diabetes.
Where we would not just ensure to craft "tailor-made" diet plans well suited for the needs of you and your body, we will also suggest certain lifestyle modification tips and tricks so that you celebrate good health, even with Diabetes.
Our customized diet plans for Diabetes work majorly on the following 3 principles:-
The term means resistance to Insulin. Our diet plans aim to provide you with a Low Glycemic Index, i.e., Low GI, that helps to release insulin slowly in the body and does not cause insulin to spike, keeping a check on the overall insulin balance in your body.
We help you reach your ideal body weight to get rid of that excess numbers on the scale, cut down on the rising insulin imbalances in the body, and curb other risk factors associated with Diabetes and Obesity.
This refers to the generation of Ketone Bodies to utilize proteins to spare the carbs from supplying energy so that you don't feel lethargic, as on consuming fewer carbohydrates. This means that we ensure all your meals are "High Protein."
Hence, we at NutriWellbeing, work constantly towards helping you attain "Good Health," and with our effective tools for lifestyle management, we help you make a good lifestyle a part of your everyday and good health.