February 18, 2016
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In addition to the 415 million adults in the world who are estimated to currently have diabetes, there are 318 million adults with impaired glucose tolerance, which puts them at high risk of developing the disease in the future. Diabetes is one of the largest global health emergencies of the 21st century. Every year more and more people live with this condition, that can result in life-changing complications. We all have to bear in mind that diabetes can never be completely cured. But, lifestyle modification, appropriate diet, exercise and medications can help achieve control over diabetes. Every person living with diabetes can maintain the blood glucose levels in the normal limit by following a disciplinary approach. Let’s look at how we can inculcate this ‘Health Discipline’.
Proper diet is essential so that our body does not produce toxins. A balanced diet can help the metabolism under control. Here’s a simple formula that will not only help you to plan your daily meals but also keep a check on your weight.
- 60% Vegetables
- 30% Proteins
- 10% Carbohydrates
Many people living with diabetes often take various home remedies in addition to their daily allopathic medications. There’s absolutely no harm in these home remedies. Half a teaspoon of turmeric powder, one teaspoon amla powder and half teaspoon fenugreek (methi) powder if mixed in half a glass of water and taken empty stomach can be helpful to people living with diabetes.
What you should have: People living with diabetes should have pulses like – chana, chana dal moong, moong dal, soybean products. If you eat non-vegetarian diet, then fish and chicken can form good sources of proteins. For vegetarians, green leafy vegetables, pumpkin, bottle gourd (lauki), snake gourd (padval), bitter gourd (karela), ragi, corn, broccoli, carrot, cabbage, onion, red and green capsicum are good choices.
Fruits like apple, strawberries, blackberries, pomegranate, papaya are quite recommended.
What you should avoid: Rice, potatoes, fried food, red meat (lamb, beef, pork etc.), Sabu dana, pasta, packed fruit juices, ready-to-eat packed food, peanuts are to be avoided.
All these types of food just load your body with more carbohydrates and hence not advisable.
Some tips on daily lifestyle – Minimum 30 minutes of walking every day and at least 3 hours/week of running and swimming is very important. Yoga can also prove to be beneficial in addition to the daily exercise. Pranayama, kapalbhaati etc. for about
10-20 minutes every day are highly recommended.
Many of us give a common excuse of having no time to exercise. However, proper diet, regular exercise can’t be substituted with anything else. It is, therefore, important to imbibe a little bit of self-discipline to keep a better control of diabetes.
In the management of diabetes, one size does NOT fit all. Hence, individualized treatment strategies need to be planned for every single patient depending upon his/her dietary, cultural preferences, likings and habits. At Advanced Diabetes Centre, a whole team of qualified nutrition experts, diabetes specialists, physiotherapists help prepare a customized treatment plan and even monitor it regularly.
To schedule your appointment, call 0261-2600100 or give a missed call on 7227000100.