How to stay healthy if you have diabetes ?

Diabetes is a chronic health condition where the glucose level in the blood is high. The food when eaten is broken down into glucose. This glucose is the primary source of energy in our body. When there is an increase in glucose in the blood, the pancreas releases hormones called insulin for the cells to take it up. But, due to insufficient or absence of secretion of insulin or resistance of the cells to take insulin, the level of glucose increases in the blood, and this condition is called diabetes. Increased blood glucose levels can eventually have various health conditions such as:

• Heart disease and stroke

• Diabetic neuropathy (Damage to nerve cells)

• Kidney disease

• Foot problem

• Eye disease

• Gum disease

• Sexual & bladder problems

Nutrition and physical activity are an important part of a lifestyle when one has diabetes. Along with other benefits, it also helps keep blood glucose levels in check. To manage your blood glucose level, you need to watch what and how much you eat and drink with physical activity to keep your blood sugar levels in the normal range. Making dietary changes and being physically active in the beginning is quite challenging, but making small lifestyle changes along with the support of family and friends can make a lot of difference.

Eating well and being physically active can help with

• keeping blood sugar level, blood pressure, and cholesterol in normal ranges

• helping lose weight

• preventing or delaying diabetes-related health conditions

• feeling good and have more energy

There are no foods you need to avoid. Just eat smaller portions or less often to keep your blood sugar levels in check. Your food requirement depends on your age, gender, how active you are, what goals you are aiming for. There isn't one food that contains all the nutrients, there are no "superfoods" so to say. Therefore, a healthy diet relies on variety, so you should choose different foods from each of the main food groups every day.

What are the main food groups:

1. Fruits & Vegetables

2. Carbohydrates

3. Protein

4. Fats & Oils

• Fruits & Vegetables. Having diabetes doesn't mean you have to stop eating Fruits. Fruits and vegetables are low in calories but high in vitamins, minerals & fiber. Watch your portion sizes when eating fruit. If you are limiting carbohydrates, you would be tempted to avoid fruits & vegetables, but they are extremely important for the vitamins, you can include low-carb fruits in your diet. For example, blackberries, raspberries, strawberries, plums, peaches, apricot, orange, banana, apple, and watermelon.

• Carbohydrates. Carbohydrates are food items such as rice, naan, oats, bread, pasta, noodles, potatoes, etc. The problem with carbohydrates is when eaten, these are broken down to glucose to provide energy to the body and can increase the blood glucose level quickly, therefore it is essential to choose foods that have complex carbohydrates (low glycemic load foods). For example; Whole wheat, rye, rice, oats, quinoa, barley, pearl couscous, buckwheat, freekeh, semolina, etc.

• Protein. The slow steady energy provided by protein does not significantly affect blood sugar levels. Aside from stabilizing blood sugar, protein also suppresses sugar cravings and helps you feel satiated after eating. The proteins in food can be derived from animal or plant sources; however, animal sources are also often high in saturated fats. Good protein sources include beans, lentils, pulses, tofu, soy, chicken, fish, dairy products, eggs, etc.

• Fats. Fats have little effect on raising blood glucose levels. Limiting saturated fats and trans fats such as fried foods and animal meat fats helps reduce the risk of cardiovascular disease. Fats from plants, such as olive oil, nuts, seeds, and avocado, lower cardiovascular disease risk. In addition, fat can contribute to feelings of satiety and act as a combatant against carbohydrate cravings and overeating.

Controlling blood glucose and weight can both be achieved by eating the right amount of food. Meal planning can also be simplified by counting carbs and using the plate method.

Plate method

The plate method helps in controlling the portion sizes. The plate method helps understand the amount of food to eat. This method works best for lunch and dinner.

1. Use a 9-inch plate.

2. Put vegetables on ½ of the plate

3. Put protein on ¼ of the plate; and

4. Add carbohydrates on the last ¼

As part of your meal plan, you may also eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk.

Carbohydrate counting

Carbohydrate counting helps track the amount of carbohydrates you eat and drink each day. As carbohydrates are responsible for increasing your blood glucose levels, Carbohydrate counting can be very helpful. It can also guide if taking insulin shots.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in the food, you’ll need to

• learn which foods have carbohydrates

• read the Nutrition label for the amount of carbohydrates, or learn to estimate the number of grams of carbohydrate in the foods

• add the total grams of carbohydrate consumed for each meal and day and setting a limit for each meal helps keep blood glucose level in check.

Physical activity

Physical activity is very important for people with diabetes. Physical activity makes the body more sensitive to insulin, and help improve blood sugar level. It also helps in maintaining a healthy weight and reducing the risk of nerve disease and cardiovascular diseases. Other health benefits of being active are :

• Improved mood

• Better sleep

• Improves memory

• Controls blood pressure

• Lowers LDL (“bad”) cholesterol and raises HDL (“good”) cholesterol

Aim to do a minimum of 150 minutes of moderate-intensity aerobic exercise each week and resistance exercises (like lifting weights) two to three times a week.

The key is to start slowly and build your way up.

Few tips to keep in mind

• Include more green vegetables, such as broccoli, spinach, and green beans.

• Prefer fruits to fruit juices

• Include food with fewer added sugars and refined grains, such as white bread

• Focus on whole foods instead of processed foods as much as possible.

• Prepare home-cooked foods, where you can control salt and fat intake

• Read nutrition labels

• Do not skip meals

• Drink more water and stay hydrated

Remember this is a condition that can be managed. Living a healthy lifestyle with proper diet and physical activity, you can live a normal life and do everything you wish to do.

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