New Delhi: Diabetes is one of the most widespread lifestyle diseases in India and accounts for nearly five per cent of India’s population.

The World Health Organisation (WHO) estimates that India could count for 79 million of the world's 360 million diabetics by 2030. Therefore, World Diabetes Day on Tuesday is a good time to pause and notice how more and more people suffer from this disease.

What one eats decides their quality of life especially when one is a diabetic. Nutritionist Dr Shikha Sharma has some smart food choice for people living with diabetes.

• Diabetes happens when the insulin levels sink so low, that one can no longer break down the sugars in our food into useful energy.

• Left unused, these sugars accumulate, making one fat and often causing heart disease. The trick therefore is to eat lean foods that are easily digestible.

• Try going veggie. Raw, green vegetables, cucumbers, green beans, brussels sprouts, garlic, oatmeal, spirulina, soybeans and tofu help regulate blood sugar, just like insulin.

• Avoid sugary, processed foods and eat more fibre. Pick whole fruits over fruit juice and whole wheat bread over white bread.

• If you must eat non-vegetarian fare, choose fish over meat. It's good for your cholesterol. Try cooking food in mono-unsaturated oils like olive oil. Olive oil is high in calories, so use it sparingly.

• The fatter you are, the more insulin you need. So exercise regularly, but never let your blood sugar sink too low while exercising.

• Give up alcohol and cigarettes, minimise stress and eat three regular meals a day. Snack on an apple in the afternoon, to keep blood sugar stable.

Source: CNN-IBN