Type 2 diabetes is a chronic condition where the body either resists the effects of insulin or doesn't produce enough insulin to maintain normal blood glucose levels. Insulin is a hormone that regulates blood sugar, enabling it to enter cells for energy. In type 2 diabetes, the body's cells become less responsive to insulin, causing blood sugar levels to rise. Risk factors include obesity, sedentary lifestyle, poor diet, age, and genetic predisposition.
Symptoms often include increased thirst, frequent urination, fatigue, blurred vision, and slow-healing sores. If left unmanaged, type 2 diabetes can lead to serious complications such as heart disease, kidney failure, nerve damage, and vision loss. Management typically involves lifestyle changes like a healthy diet, regular exercise, weight loss, and medications to control blood sugar levels. Regular monitoring and medical check-ups are crucial for preventing complications and maintaining health.
Here are eight effective dietary strategies suggested by Vinayak hospital’s endocrinologist Rahul Kumar.
Choose whole grains over refined grains: Whole grains such as brown rice, quinoa, oatmeal, and whole wheat products are rich in fibre and essential nutrients. Unlike refined grains, whole grains have their bran and germ intact, which slows down carbohydrate digestion and glucose absorption, leading to a gradual rise in blood sugar. The increased fibre content also promotes satiety, helping with weight management and reducing the risk of insulin resistance, a key factor in preventing type 2 diabetes.
Incorporate healthy fats: Healthy fats found in avocados, nuts, seeds, and olive oil are crucial for improving insulin sensitivity and reducing inflammation. These fats help slow the digestion process, preventing rapid spikes in blood sugar levels. Moreover, they provide essential fatty acids that support heart health, which is particularly important since diabetes is a risk factor for cardiovascular disease.
Opt for lean protein sources: Choosing lean proteins like chicken, turkey, fish, legumes, and tofu can aid in blood sugar control by providing a steady energy source without the high levels of saturated fats found in red and processed meats. Lean proteins help build and repair tissues, maintain muscle mass, and promote satiety, which can prevent overeating.
Increase fibre intake: Foods high in fibre, such as vegetables, fruits, legumes, and whole grains, are essential for slowing the absorption of sugar into the bloodstream. Fibre adds bulk to the diet, promoting feelings of fullness and reducing overall calorie intake. Soluble fibre can help lower blood glucose levels by forming a gel-like substance in the gut that slows digestion.
Limit added sugars and refined carbs: Avoiding sugary drinks, sweets, and processed foods high in refined carbohydrates is crucial for preventing blood sugar spikes and insulin resistance. These foods often cause rapid increases in blood glucose, leading to subsequent crashes that can prompt overeating and weight gain.
Eat a balanced diet with plenty of vegetables: Filling half your plate with non-starchy vegetables such as leafy greens, broccoli, and bell peppers can help maintain stable blood sugar levels. These vegetables are low in calories but high in essential vitamins, minerals, and fibre. Their high nutrient density supports overall health and can help prevent insulin resistance.
Monitor portion sizes: Being mindful of portion sizes is important to avoid overeating, which can lead to weight gain and increased insulin resistance. Using smaller plates and paying attention to hunger and fullness cues can help manage calorie intake. Eating slowly and savouring each bite allows the body to signal when it’s full, preventing excessive food consumption.
Stay hydrated: Drinking plenty of water throughout the day is essential for maintaining proper body functions and preventing the consumption of sugary beverages that can negatively impact blood sugar levels. Staying hydrated helps the kidneys flush out excess sugar through urine.
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