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As per the Indian Council of Medical Research – India Diabetes (ICMR INDIAB) study published in 2023, the prevalence of diabetes is 10.1 crores. As people are looking to delay or prevent the onset of diabetes, the role of dietitians and nutrition education becomes increasingly important. So here I am to give you a zest of what basics will help you manage & reverse prediabetes or diabetes.
Diabetes is a chronic health condition that affects how the body turns food into energy. In people who don’t have diabetes, the body breaks food into glucose to be released into the bloodstream. When blood sugar levels rise, it signals the pancreas to release insulin (a hormone that converts blood sugar into energy).
Diabetes is a chronic health condition that affects how the body turns food into energy. In people who don’t have diabetes, the body breaks food into glucose to be released into the bloodstream. When blood sugar levels rise, it signals the pancreas to release insulin (a hormone that converts blood sugar into energy).
With diabetes, the body doesn’t make enough insulin or is unable to use it properly. This decline in insulin sensitivity leads to excess glucose in the bloodstream, and over time can cause serious health problems, such as heart disease, vision loss, and kidney disease.
There are two types of diabetes: type 1 and type 2.
A test value on a paper does not have to decide the quality and course of your life. Manage your prediabetes or Type 2 diabetes with simple lifestyle changes & Diet. Today we will deep dive into Type 2 Diabetes – Dietary needs to manage it.
There are two types of diabetes: type 1 and type 2.
A test value on a paper does not have to decide the quality and course of your life. Manage your prediabetes or Type 2 diabetes with simple lifestyle changes & Diet. Today we will deep dive into Type 2 Diabetes – Dietary needs to manage it.
5 Foods that Will Help Manage Diabetes:
Superfoods: Moringa leaves, chia seeds, nuts, Mix seeds all work wonders with the treatment of diabetes as they have a very good combination of nutrients from proteins, fiber & good fats to the supporting micronutrients like Chromium, selenium, magnesium, iron, calcium, etc. for better absorption & metabolism of the nutrients in the body. They are required in very small quantities but quality-wise they improve the underlying deficiencies which affect the insulin working & sugar control. You can use them in various forms like make a powder, add it to batters/dough or bread, make chutneys, just roast and have them as snacks, or sprinkle on fruits or salads.
Millet Magic: Millets come in a variety of sizes and shapes. Foxtail millet, Ragi/Finger millet, Pearl millet/Bajra, Buckwheat, Little millet/Samai/Kutki, Jowar/Sorghum, Kodo millet, and Barnyard millet are a few of them, among several other varieties. Yes, the myths surrounding these are many. But the documented scientific benefits trump them. These super grains are a nutritional powerhouse high in antioxidants, protein, fiber, antioxidants, calcium, and gluten-free. What stands out for me when it comes to the science behind millets is the amount of essential amino acids they have. These amino acids are of 2 kinds – non-essential and essential amino acids. Any foods that contain the whole spectrum of these amino acids or more essential amino acids are excellent for your health. Millets meet these criteria. Amino acids are the building blocks of protein, so vegetarians now have a good & reliable source of Proteins. Voila!
Vegetable Magic: High-fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food. Try having them as part of your regular meals and snacks. Given the above benefits, high fiber meals can help you alleviate, control, and prevent major lifestyle-related diseases.
Magic Fruits: Pomegranate or vitamin C-rich, loaded with antioxidants and vitamins – A, C, E, and K. Help boost your immune function and improve your skin and hair health. They are rich sources of fiber and folic acid. A heart-friendly fruit, you can consume it daily. Choose the whole fruit over juice.
Cinnamon: This fragrant golden spice helps in controlling sugar, cholesterol, and triglyceride levels in Type 2 Diabetes. It adds flavor to food, can be sprinkled on tea, coffee, oatmeal, and smoothies, etc. Studies have shown just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and improve insulin sensitivity. Try procuring Sri Lankan rolled cinnamon powder or stick for better nutrient benefits.
Superfoods: Moringa leaves, chia seeds, nuts, Mix seeds all work wonders with the treatment of diabetes as they have a very good combination of nutrients from proteins, fiber & good fats to the supporting micronutrients like Chromium, selenium, magnesium, iron, calcium, etc. for better absorption & metabolism of the nutrients in the body. They are required in very small quantities but quality-wise they improve the underlying deficiencies which affect the insulin working & sugar control. You can use them in various forms like make a powder, add it to batters/dough or bread, make chutneys, just roast and have them as snacks, or sprinkle on fruits or salads.
Millet Magic: Millets come in a variety of sizes and shapes. Foxtail millet, Ragi/Finger millet, Pearl millet/Bajra, Buckwheat, Little millet/Samai/Kutki, Jowar/Sorghum, Kodo millet, and Barnyard millet are a few of them, among several other varieties. Yes, the myths surrounding these are many. But the documented scientific benefits trump them. These super grains are a nutritional powerhouse high in antioxidants, protein, fiber, antioxidants, calcium, and gluten-free. What stands out for me when it comes to the science behind millets is the amount of essential amino acids they have. These amino acids are of 2 kinds – non-essential and essential amino acids. Any foods that contain the whole spectrum of these amino acids or more essential amino acids are excellent for your health. Millets meet these criteria. Amino acids are the building blocks of protein, so vegetarians now have a good & reliable source of Proteins. Voila!
Vegetable Magic: High-fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food. Try having them as part of your regular meals and snacks. Given the above benefits, high fiber meals can help you alleviate, control, and prevent major lifestyle-related diseases.
Magic Fruits: Pomegranate or vitamin C-rich, loaded with antioxidants and vitamins – A, C, E, and K. Help boost your immune function and improve your skin and hair health. They are rich sources of fiber and folic acid. A heart-friendly fruit, you can consume it daily. Choose the whole fruit over juice.
Cinnamon: This fragrant golden spice helps in controlling sugar, cholesterol, and triglyceride levels in Type 2 Diabetes. It adds flavor to food, can be sprinkled on tea, coffee, oatmeal, and smoothies, etc. Studies have shown just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and improve insulin sensitivity. Try procuring Sri Lankan rolled cinnamon powder or stick for better nutrient benefits.
5 Lifestyle Changes Needed to Manage Diabetes:
Start with simple relaxation practices like 5 minutes of pranayama/deep breathing before bedtime.
Engage all your senses while eating.
Keep aside your gadgets 30 minutes before you go to sleep.
Vitamin D-Sunlight is the best and free source – walk for 45 minutes daily for 6 days a week in open air on grass bear feet.
Water intake at least – 3 liters/day.
Implementing these dietary and lifestyle changes can contribute significantly to managing and improving the overall health of individuals with prediabetes or Type 2 diabetes. It’s crucial for individuals to work closely with healthcare professionals, including dietitians, to tailor these recommendations to their specific needs and monitor progress over time.
Start with simple relaxation practices like 5 minutes of pranayama/deep breathing before bedtime.
Engage all your senses while eating.
Keep aside your gadgets 30 minutes before you go to sleep.
Vitamin D-Sunlight is the best and free source – walk for 45 minutes daily for 6 days a week in open air on grass bear feet.
Water intake at least – 3 liters/day.
Implementing these dietary and lifestyle changes can contribute significantly to managing and improving the overall health of individuals with prediabetes or Type 2 diabetes. It’s crucial for individuals to work closely with healthcare professionals, including dietitians, to tailor these recommendations to their specific needs and monitor progress over time.
For Diabetes management & reversal contact
Dt.Priyanka Khandelwal
Speciality Dietician | Nutritionist
Certified Diabetes Educator, American Medical Association
Dt.Priyanka Khandelwal
Speciality Dietician | Nutritionist
Certified Diabetes Educator, American Medical Association
