Description
Nutritional strategies play a vital role in managing diabetes by helping to regulate blood sugar levels and improve overall health. A balanced diet rich in whole grains, lean proteins, healthy fats, and fiber can promote better glycemic control. Portion control and carbohydrate counting are essential tools for managing post-meal blood sugar spikes. Regular intake of non-starchy vegetables and limiting processed foods and sugars are key components of a diabetes-friendly diet. Additionally, incorporating healthy snacks and maintaining consistent meal timing can help stabilize blood glucose levels and prevent complications.
Résumé
- India faces a significant diabetes epidemic, with over 101 million diabetics and 136 million pre-diabetic individuals. Uncontrolled diabetes can lead to severe complications affecting vision (glaucoma, vision loss), nerves (neuropathy, amputations), kidneys (nephropathy), digestion, and brain (stroke, memory loss). Dark patches on the skin, especially on the neck or groin, can also indicate uncontrolled sugar levels.
- Hormones are significantly impacted by blood sugar levels. Insulin and cortisol are the foundational hormones that need balancing. When insulin is balanced through proper blood sugar control, it can positively influence thyroid, estrogen, testosterone, and digestive hormones. Thyroid issues can lead to metabolic problems, fertility issues, and hormonal imbalances.
- Key diabetes tests include fasting blood sugar, post-prandial blood sugar, and HbA1c. Optimal ranges differ from typical lab reports; HbA1c should ideally be below 5.5 (4.8-5.2 is better), fasting insulin less than 10, and post-prandial insulin less than 30. Insulin resistance prevents sugar from being used for energy, leading to elevated blood sugar and inflammation.
- The typical Indian diet often involves excessive carbohydrates (rice, roti) and insufficient protein and fiber. Ideally, 50% of the plate should be non-starchy vegetables for fiber and nutrients, 25% carbohydrates, and 25% protein. Protein requirements are around 0.8 to 1 gram per kg of ideal body weight, often requiring supplementation, especially for vegetarians.
- Nutrient sequencing involves eating fiber and protein before carbohydrates to promote satiety and prevent sugar spikes. Pairing fruits with protein or fats helps mitigate sugar spikes. Post-meal physical activity, even simple movements like calf raises or light chores, can reduce sugar spikes.
- An anti-inflammatory diet, low in dairy and gluten, can help manage blood sugar. Gluten-free millets are a good alternative to wheat-based rotis. Ultra-processed foods should be minimized. Aim for 50% of the plate to be vegetables, with the remaining half divided equally between carbohydrates and protein.
- Exercise is essential, and strength training is crucial for maintaining muscle mass and bone density, especially with age. Combine 150-200 minutes of cardio with 2-3 days of strength training per week. Even if yoga is done, strength training has to be an integral part of overall exercise routine.
- Sufficient sleep (7-8 hours) is critical; lack of sleep increases cravings and affects mood and weight. Stress management is also important and can be aided by spending time in nature or practicing grounding techniques. Seek professional help for deep-seated emotional issues.
- Supplements can be beneficial but should be taken under the guidance of a healthcare professional. Potential supplements include chiro-inositol, Vitamin D3 (aiming for levels between 60-80), inositol (especially for women with PCOS), omega-3 fatty acids (1-2 grams), magnesium (selecting the appropriate type based on symptoms), and dihydro-berberine.
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