Diet Tips to Prevent Diabetes

Table of Content

• Patient's Knowledge about Diabetes

• Relation between Diet and Diabetes

• Dietary Tips to Prevent Diabetes

• Ayurveda Tips for Diabetics Patients

• Take-Home Points

• FAQ on Diet Tips to Prevent Diabetes

Introduction

A metabolic illness called diabetes mellitus is described as having high blood sugar levels that "results from either the lack of an important hormone known as - insulin -  secretion or the effect of insulin." Poorly managed diabetes can harm a number of organs, particularly the heart, kidneys, nerves, and eyes. 

Based on the etiology and clinical characteristics, there are three main forms of DM. These are gestational DM (GDM), Type 1 DM (T1DM), and Type 2 DM (T2DM). There is a complete lack of insulin in T1DM. There is relative insulin insufficiency and insulin resistance in T2DM. GDM refers to any level of glucose intolerance identified during pregnancy. 

T2DM is currently one of the most prevalent diseases in the world, and its prevalence is steadily increasing. Serious complications from this disease can have a negative impact on a patient's quality of life, productivity, and health. There are many factors that can make a person susceptible to suffering with T2DM out of which few are irreversible while some are reversible. 

These reversible factors that one can control and prevent diabetes are diet, smoking, drinking alcohol and physical exercises. In this article you'll read about how you can prevent diabetes by making few changes to your regular diet. 

Patient's Knowledge about Diabetes

Diabetes management and patient awareness continue to be the biggest problems for all parties involved globally. Numerous research from poor nations suggest that there is a lack of understanding about diabetes. 

According to several studies, the prevalence of diabetes varies among different ethnic groups. To improve adherence to medical therapy, knowledge is a necessity. A study by Mohammadi found that patients' knowledge of and ability to manage their own care for DM were insufficient. Diabetes outcomes are impacted by low DM awareness. 

According to Shah's research, 63% of T2DM patients in India are unaware of what DM is, and the majority are also ignorant of its implications.The understanding of diabetes gives information on diet, exercise, weight monitoring, blood glucose levels, and medication use, as well as on eye and foot care and the management of diabetic complications. This aids in both the condition's prevention and treatment. 

Relation between Diet and Diabetes

Indians, as mentioned earlier, put forth the idea that diet may play a role in the etiology of T2DM. They did this after noticing that the disease was almost exclusively found in wealthy individuals who ate large amounts of flour, sugar, and oil. Due to famines and food shortages in the affected nations, including Germany and other European nations, the death rates for diabetes were shown to have decreased during the First and Second World Wars. From 23.1/100,000 in 1914 to 10.9 in 1919, Berlin's diabetes mortality rate decreased. While there was no food shortage in Japan or North American nations during the same time period, there was no change in the death rate for diabetes in those nations. 

Though just a few research have demonstrated a clear correlation between excessive intake of carbohydrates and fats. Numerous studies have found a link between a high sugar diet and the emergence of T2DM. 

Ludwig conducted a 19-month study with more than 500 students from various ethnic backgrounds. After taking into account several factors like dietary, demographic, anthropometric, and lifestyle choices, it was discovered that the frequency of obesity rose for each additional serving of carbonated beverages eaten. As a result of the significant volumes of high fructose corn syrup used in the production of soft drinks, which raise blood glucose levels and BMI to dangerous levels, evidence has recently revealed a link between use of soft drinks and obesity and diabetes. 

Furthermore, Assy claimed that some compounds found in diet soft drinks significantly increase insulin resistance. Obesity and food consumption have a close relationship; this relationship is influenced by the quantity of food consumed as well as the kind and quality of diet. Increased risk of insulin resistance and type 2 diabetes is associated with a high intake of red meat, sweets, and fried meals. 

On the other hand, intake of veggies was found to be negatively correlated with T2DM. Fruits and vegetables are rich in nutrients, fiber, and antioxidants, which are thought to act as a barrier against disease and may prevent the development of T2DM. A recent study on Japanese women found that eating more white rice was linked to a higher risk of developing type 2 diabetes. This necessitates a pressing need for the entire community to change their lifestyles and for all groups to become more conscious of good eating habits.

Dietary Tips to Prevent Diabetes

The main components of modern dietary management of diabetes are changes to the type and amount of food that the diabetic patient consumes. Regardless of the kind, weight status, age, gender, or line of work, the following recommendations apply to the prevention and control of diabetes.

1. Take carbohydrates in the form of starch: The majority of the carbohydrates that are taken should be in the form of starch, such as those found in grains like maize, beans, bread, and potatoes.

2. Avoid refined sugars: Except in cases of severe illness or bouts of low blood sugar levels, all refined sugars, including glucose, sucrose, and their products (soft drinks, candies, toffees, etc.), should be avoided. These foods have simple sugar, which is quickly absorbed and quickly raises blood sugar levels.

3. Take appropriate sugar alternatives: Non-nutritive sweeteners including Canderel, saccharine, NutraSweet, and aspartame are appropriate sugar alternatives.

4. Reduce consumption of animal fats:  Butter, lard, egg yolks, and other foods high in saturated fatty acids and cholesterol, swap them out for vegetable oils, especially polyunsaturated fats.

5. Limit salt: Whether you have hypertension or not, you should cut back on salt.

6. For people with diabetes-related kidney disease, salt and protein (such as fish, meat, beans, crab, crayfish, soybeans, chicken, etc.) are prohibited.

7. Avoid smoking and alcohol: Avoid smoking cigarettes whenever possible. Only consume alcohol in moderation.

8. Eat Salad: Water, green leafy vegetables, tomatoes, onions, cucumber, aubergine, peppers, and vegetable salad without cream are among the free foods that can be consumed. 

9. A fluid or semi-solid diet should be substituted for solid food for individuals who are well to eat it (papaya, soya bean, custard, etc.)

10. Eat a meal every 4 to 5 hours: It is beneficial to spread out your meals throughout the day rather than eating 1 or 2 large meals.

Ayurveda Tips for Diabetics Patients

1. Eat a high-fiber diet. You should try to eat more vegetables,  fruits, and whole grains.

2. You should incorporate whole grains in your diet like barley, wheat, bajra, etc.

3. Eat more pulses like Bengal gram, green gram, toor daal etc.

4. Fenugreek, also known as methi, is proven to be helpful for people suffering from diabetes.  You can eat it in the form of seeds or vegetables to control your blood sugar levels.

5. Eat fruits like jamun, amla, pomegranate and kapittha. They are proven to help control blood sugar levels.

6. Other natural products that can help control blood sugar levels are pure natural honey, flax seed, mustard oil, rock salt, turmeric and ginger.

7. You should also exercise regularly. Yoga is a great way of keeping your mind and body healthy.

8. You should avoid smoking, consumption of alcohol and daytime sleeping.

Take-Home Points

• Food has the capacity to both stop and reverse diabetes. 

• However, as we have learned more about the condition, dietary strategies have evolved. Refined sugars and meals that release sugar during digestion, such as grains, fruits, and breads, are generally limited in the traditional approach to treating diabetes. 

• Because saturated fats can increase cholesterol levels, diabetes experts have taken care to limit both protein and fats for those with compromised renal function. 

• Insulin functions substantially better when dietary fat intake is reduced and body fat is decreased. Meats, dairy items with added fat, and oils are all severely reduced in more recent treatment plans. 

• Additionally, it was advised to enhance the consumption of grains, legumes, fruits, and vegetables. 

• Diets that are high in fiber may be able to help in the management of diabetes. Soluble fiber delays glucose absorption from the small intestine and thus may help prevent the spike in blood glucose levels that follow a meal or snack. 

• So now you know what you can do to prevent diabetes.