Here's a healthy diabetes-friendly Indian meal plan to help you keep your blood sugar levels in check, manage weight.
Key Highlights
A diabetes meal plan will not only help you manage blood sugar levels, but also provide your body with essential nutrients it needs to function normally
Diet along with regular physical activity is an important part of diabetes management and care
Use these tips to make healthier food choices, which will help prevent blood sugar spikes and aid weight loss
New Delhi: If you’re living with diabetes, maintaining a healthy eating plan will help you keep your blood sugar levels within the target range. A healthy diabetes diet plan should include plenty of fresh fruits and vegetables, whole grains while avoiding or limiting red meat and processed foods. Whole foods are rich in nutrients and antioxidants but low in fat and calories. In fact, whether or not you have diabetes, a well-balanced diet will help you lose weight, control blood sugar, reduce the risk of chronic conditions.
Following a diabetes diet plan will help you keep track of how many carbs, calories you consume and set a limit for each meal. Carbs are known to raise blood sugar faster and higher than protein or fat. However, carbs that have fibre in them (like sweet potatoes) can help lower blood sugar. A diabetes-friendly meal plan will also help you make healthful eating more fun and creative by adding some new ideas to the diet.
Here’s a sample Indian meal plan for diabetes
Below are a few tips and strategies diabetics can use as a reference in planning their own meals. Please note that this healthy diabetes-friendly Indian meal plan is a generalised one and you should consult your doctor or a dietitian to work out a diet plan that is suitable for you.
Early norming: Start your day with a glass of lukewarm water - you can also add freshly squeezed lemon juice to your water to make the drink healthier and tastier. Diabetics can also consume fenugreek seed soaked in water, which may help with blood sugar control.
Breakfast: You can have a bowl of poha/a bowl of oats porridge. Non-vegetarian may opt for one poached egg, half a small avocado spread on a slice of brown bread, and one orange.
Mid-morning: Have a cup of green tea along with a handful of roasted channa, or a whole fruit such as apple/pear, orange, etc.
Lunch: Make sure that you eat a wholesome meal - 2 chapatis/brown rice with a bowl of vegetable sabzi, 1 bowl of salad, 1 bowl of dal fry/curd/2-3 pieces of fish or chicken.
Evening snack: 1 cup buttermilk without salt or sugar/ sukha bhel (tomato, cucumber, onion, coriander leaves, etc)/1 cup green tea along with steamed corn.
Dinner: 2 chapatis and 1 bowl vegetable sabzi, 1 bowl of salad, 1 bowl of dal/2-3 pieces of chicken/fish.
Bedtime: You can have some nuts (4 almonds or 2 walnuts) with a glass of warm water before bed.
With a few tips and tricks, people with diabetes can have a healthful, varied diet that can help improve blood sugar control, manage weight while boosting overall health.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
More than 34 million Americans are living with diabetes. And many of them are children and adolescents. Cases of Type 1 and Type 2 diabetes are on the rise among those 20 and under in the U.S., according to a study earlier this year by the Centres for Disease Control and Prevention.
In this Mayo Clinic Minute, Dr. Ana Creo, a Mayo Clinic paediatric endocrinologist, explains what signs and symptoms parents should be aware of. Diabetes is one of the most common chronic diseases among children and teens.
“Right now there are more children with Type 1 versus Type 2, but the rates of both are on the rise,” says Dr. Creo. “In general, obesity is increasing in children, so that’s certainly one part of Type 2. (As for) Type 1, in general, autoimmune diseases are increasing in kids.”
Young people who develop diabetes are at a higher risk of health challenges throughout their lives. Being able to recognize the signs and symptoms of the disease can help get an earlier diagnosis and ultimately a chance of a better outcome. Dr. Creo explains what parents should be looking for as far as symptoms:
“If I were to pick two (symptoms) that are more concerning for diabetes, it would be using the bathroom more and (being) really, really thirsty. Sometimes kids can also lose weight, as they’re not able to store what they’re eating in their body anymore without insulin. So weight loss can be another feature,” says Dr. Creo.
Symptoms of Type 1 diabetes tend to develop rapidly in young people; whereas, Type 2 diabetes symptoms develop overtime.
Type 2 Diabetes is a lifestyle disease, and you need to make some lifestyle changes to keep your blood sugar levels in check. Eating right, exercising and taking proper medication is important if you suffer from diabetes. Speaking of eating, what you eat has a great impact on your blood sugar levels. Apples, for example, are touted as one of the most nutritious fruits out there. Ever wondered how they affect diabetes and blood sugar levels?
Apples And Diabetes
High in vitamin C, fibre and several antioxidants, apple is one of the most delicious and nutritious fruits. They also contain a lot of water and fibre, which helps you feel full without consuming a lot of calories. But they also contain carbs, which can elevate blood sugar levels. However, the presence of fibre helps stabilize it. Confused? Let us explain it to you.
Contains Fructose
Sugar found in apples is fructose. Fructose is a type of sugar present in fruits, fruit juices, certain vegetables and honey. When consumed in whole fruit, it has little effect on your blood glucose levels.
High in Fibre
Studies have shown that foods high in fibre may slow down the absorption of sugar and control blood sugar levels. High-fibre foods are also good for your heart, as these foods help reduce blood pressure and inflammation. Apples are high in fibre and may help those suffering from diabetes.
Good Source Of Micronutrients
Apples contain polyphenols, a type of micronutrient that is loaded with antioxidants and provide health benefits. Polyphenols help manage diabetes by slowing down the digestion of carbs. They may also treat digestion issues, control weight and alleviate the risk of developing cardiovascular diseases.
High In Antioxidants
Apples are rich in antioxidants. Antioxidants are substances that inhibit oxidation, meaning they may protect your cells against free radicals. Free radicals are molecules produced when your body breaks down food. Too much of this can wreak havoc on your body. Eating foods rich in antioxidants can prevent this. Studies have also shown that eating foods rich in antioxidants may have a positive impact on those with diabetes. This is why apples are linked to a lower risk of diabetes.
Low Glycaemic Index
The glycaemic index (GI) tells your body how quickly foods that contain carbohydrates affect your blood sugar levels. Foods with a low glycaemic index help better manage blood sugar levels. The lower the GI score, the slower the rise in blood sugar levels. Apple scores relatively low on both glycaemic index and glycaemic load, meaning it causes a minimal rise in blood sugar levels.
Reduces Insulin Resistance
Insulin resistance is when the cells of your body don’t respond well to insulin – the hormone that transports sugar from your blood to your cells. Insulin resistance occurs mainly in people with type-2 diabetes. Polyphenols in apples stimulate your pancreas that help to release insulin and reduce insulin resistance.
So, Are Apples Good For Diabetics Or Not?
Apples are healthy and nutritious. They contain a lot of nutrients, including vitamins, minerals, antioxidants and fibre that help control blood sugar levels. Apples have a minimal effect on your blood sugar levels. They don’t increase your blood sugar levels immediately. Hence, it is safe for diabetics to include apples in their diet, but it is advisable to check with your doctor once.
Globally, diabetes is becoming increasingly prevalent, as are the myths and misconceptions that surround it. Here, we discuss 11 of these repeated untruths
Design by Diego Sabogal
Currently, around 1 in 10 people in the United States have diabetes. Globally, more than 422 million people are living with the disease.
Although diabetes is a familiar word, symptoms vary, and the biological mechanisms involved are complex. Because it is both common and complicated, half-truths abound.
Unfortunately, some of the myths we cover in this article increase the stigma attached to diabetes. For this reason alone, it is essential to challenge these falsehoods.
Firstly, we will briefly explain what diabetes is and highlight the differences between the three most common forms of diabetes: type 1, type 2, and gestational diabetes.
Type 1 diabetes is an autoimmune disease in which the immune system attacks the pancreas cells that create insulin. It tends to occur earlier in life than type 2 diabetes. In type 2 diabetes, the body does not make enough insulin, does not respond well to insulin, or both.
At least 90% of people with diabetes in the U.S. have type 2.
Gestational diabetes, as the name suggests, occurs during pregnancy. During pregnancy, the body needs more insulin. Gestational diabetes occurs when the body cannot meet these new requirements.
Although gestational diabetes usually goes away after birth, there is a risk of developing it again during future pregnancies and developing type 2 diabetes later in life.
Eating sugar does not directly cause diabetes. However, consuming a sugary diet can lead to overweight and obesity, which are risk factors for type 2 diabetes.
This is a common myth, perhaps understandably — blood sugar levels play an essential role in diabetes. Sugar itself, though, is not a causal factor.
As ever, the story is complex: there does appear to be a link between regularly drinking soda and risk for type 2 diabetes.
One large study published in 2013 found that, even after controlling for energy intake and body mass index (BMI), drinking soda has links with an increased risk of developing the disease. The study did not find this association in relation to other drinks, such as artificially-sweetened beverages and fruit juices.
Scientists still do not understand why some people develop type 1 diabetes, and others do not. However, nutrition is not a risk factor.
Perhaps because diabetes is so common, some people believe that it is not a serious disease. This is incorrect. There is no cure for diabetes, and there are a host of complications that can occur if a person does not manage the condition well.
Complications include cardiovascular disease, nerve damage, kidney damage, blindness, skin conditions, and hearing impairment.
In 2018, diabetes was the underlying cause of 84,946 deaths in the U.S. The World Health Organization estimate that diabetes caused the death of 1.6 million people in 2016.
Overweight and obesity are risk factors for type 2 diabetes and gestational diabetes, but the condition can occur in people of any weight. According to data from the Centres for Disease Control and Prevention (CDC) National Diabetes Statistic Report, 2020, 11% of people with type 2 diabetes in the U.S. are neither overweight nor obese.
Type 1 diabetes has no associations with body weight.
Although obesity increases the risk of diabetes, it does not inevitably lead to the disease. According to the CDC, an estimated 39.8% of adults in the U.S. have obesity, but 13% have diabetes.
People with diabetes certainly do need to manage their diets carefully: monitoring carbohydrate intake is important. However, they can still incorporate treats.
The American Diabetes Association explain:
“The key to sweets is to have a very small portion and save them for special occasions, so you focus your meals on healthier foods.”
Individuals with diabetes need to carefully plan what and when they will eat to ensure that their blood sugar levels remain balanced.
A related myth is that people with diabetes need to eat special “diabetes-friendly” foods. These products are often more expensive, and some can still raise glucose levels.
Thankfully, this is a myth. While it is true that diabetes can lead to blindness and amputations in some cases, it is not inevitable. And for individuals who manage their condition carefully, these outcomes are rare.
The CDC estimate that 11.7% of adults with diabetes have some level of vision impairment. Lower-extremity amputation occurs in around 0.56% of people with diabetes in the U.S.
Experts have identified several risk factors that increase the likelihood of experiencing diabetes-related complications. These include obesity and overweight, smoking, physical inactivity, high blood pressure, and high cholesterol.
A diabetes diagnosis does not automatically mean that someone needs to stop driving. In a position statement on diabetes and driving, the American Diabetes Association explain:
“[M]ost people with diabetes safely operate motor vehicles without creating any meaningful risk of injury to themselves or others.”
However, they also explain that, if concerns arise, people should undergo assessment on an individual basis. According to the U.S. Department of Transportation:
“[P]eople with diabetes are able to drive unless they are limited by certain complications of diabetes. These include severely low blood glucose levels or vision problems. If you are experiencing diabetes-related complications, you should work closely with your diabetes healthcare team to find out if diabetes affects your ability to drive.”
In the U.S., an estimated 88 million, or 1 in 3, adults have prediabetes. Prediabetes is a condition where blood sugar levels are higher than normal but not quite high enough to classify as diabetes. If left unchecked, prediabetes can develop into type 2 diabetes.
However, it is not a given. Lifestyle changes can turn the tide. Regular physical activity and a more healthful diet can stop diabetes in its tracks.
Once again, this is untrue. In fact, exercise is an important component in the management of diabetes. Among other things, exercise helps drive weight loss and reduces blood pressure, both of which are risk factors for complications. It can also help the body use insulin better.
However, exercise can impact blood sugar levels in various ways, sometimes increasing it and, at other times, decreasing it.
According to Diabetes U.K., “Some days, you’ll do exactly the same type of activity and eat the same foods, but your blood sugar levels may act differently to what you’d expect.”
They also offer tips for managing blood sugar during activity:
Check your blood sugar while exercising and keep a record of how it behaves to show your doctor. This can help guide any necessary changes in insulin.
For people who are at risk of hypos, keep fast-acting carbohydrates close to hand.
Wear diabetes identification so that people can help if needed.
Currently, there is no cure for diabetes. Any claims that a product can cure diabetes are false. Many herbal or natural products will do little or nothing and, in some cases, they can potentially cause harm; diabetes.co.uk explain:
“[B]ecause certain herbs, vitamins, and supplements may interact with diabetes medications (including insulin) and increase their hypoglycaemic effects, it is often argued that [using] natural therapies could reduce blood sugars to dangerously low levels and raise the risk of other diabetes complications.”
Diabetes is a complex but common disease. As its prevalence increases, it is essential to overturn myths as we find them.
GRAND ISLAND, Neb. (KSNB) - It’s National Diabetes Month. The disease is just one of the many underlying health conditions that can lead to severe COVID-19 symptoms. It can weaken the immune system and make it harder for people to fight the virus.
“A lot of people with Type 2 diabetes are older. They might be having elective surgeries right now, they’re at an increased risk for heart attack, and we know we have to do our part to keep those hospital beds open for people who do have those elective surgeries and medical emergencies,” Geriatric Physical Therapist Dr. Morgan Nolte said. “Not only are you at an increased risk of complications with COVID-19, you are at an increased risk for any condition.”
Diabetes is caused by insulin resistance where the body has a hard time getting sugars from the blood stream into the tissues. It can cause heart disease, dementia, vascular disease and other long-term affects.
Nolte is a physical therapist who specializes in Geriatrics and helps adults lose weight and prevent diabetes. She said the disease is preventable and completely reversible.
“If we can optimize what you eat and when you eat, your stress, sleep, and movement, even one of those pillars, and help you get some of the weight off and keep it off with habit change, you’re going to be at a much better place physically going into a COVID-19 diagnosis,” Nolte said.
People need to keep their stress levels down because it causes blood sugar levels to go up. They should exercise and incorporate moderate to high strength training to see results.
People should watch what they eat by eliminating added sugars like pop, sugar, candy, and replace these foods with healthy fats, protein and fibre. They should also intermittent fast for at-least 12 hours day to reduce snacking and prevent weight gain.
“There’s a lot of misinformation out there about weight loss, that it’s about calories in and calories out and it’s not, it’s about lowering your insulin,” Nolte said.
1 in 3 adults have pre-diabetes, but 9 out of 10 people don’t even know they have it. Type 2 diabetes is known as the silent killer.
“If you’re in the overweight and obese category I recommend getting checked at your doctors office at-least once a year for a complete blood panel," Nolte said. "If you’re not overweight I still recommend getting checked once a year especially if you’re over the age of 30 or 40.”
People who are too afraid to go to the doctor during this pandemic, can buy a blood glucose monitor to check blood sugar levels at home. Ideal glucose numbers are going to be between 70 and 99, 100 to 125 is pre-diabetes, and 126 or higher with two separate readings means the person is diabetic.
Diabetes mellitus is a condition when blood sugar levels are too high. The most common type of diabetes in children and teens is Type 1 diabetes mellitus, which is caused by an autoimmune condition that destroys insulin-producing cells of the pancreas.
Insulin is a hormone that moves sugar, derived from food, from the blood into the cells to be used for energy. When the body cannot make enough insulin to match food intake, it can cause high levels of blood sugar or glucose.
"While Type 1 diabetes is more common in kids, we are seeing increasing rates of Type 2 diabetes in children and teens due to the growing population of overweight and obese youth," said Dr. Naomi Fogel, director of outpatient diabetes at the Ann & Robert H. Lurie Children's Hospital in Chicago.
In Type 2 diabetes, the body makes enough, and often excessive, insulin, but it is not able to use the insulin effectively, resulting in high blood sugars. "The pancreas makes insulin, but the cells can't respond to it, leading to high levels of glucose in the blood," Fogel said.
Mia Diatkovych and her mother meet with Dr. Naomi Fogel, at Lurie Children's Hospital
Courtesy Ann & Robert H. Lurie Children's Hospital
So what causes Type 1 and Type 2 diabetes? "Type 1 diabetes is caused by a genetic predisposition and then some other trigger, possibly environmental or a virus," Fogel said. "Genetics or family history play a part in causing Type 2 diabetes but it is mainly a consequence of obesity."
Proper diagnosis is needed to determine what type of diabetes a child or teen may have but the symptoms of both Type 1 and Type 2 are similar including:
• Increased urination
• Increased thirst
• Increased appetite
If a diagnosis is not made, a child's symptoms may worsen, and they may experience dehydration, irritability, fatigue, weight loss, nausea and vomiting.
While symptoms for Type 1 and Type 2 are the same, treatment and management differ.
"Since children or teens with Type 1 diabetes do not make any insulin, we need to replace the insulin their bodies would normally make each day," Fogel said. "Insulin can be given throughout the day by injections or via an insulin pump that is worn on the body."
Treatment for Type 2 diabetes can include taking an oral medication and/or insulin injections but the mainstay of treatment is making intensive diet changes and increasing physical activity. "At this time we have no way of preventing Type 1 diabetes so it's important to recognize the signs and diagnose early," Fogel said. "An important way to prevent your child from developing Type 2 diabetes is to make lifestyle changes that can have a positive effect on weight and overall health. If your child is overweight or obese, start now with changes in diet and exercise. Reach out to your health care providers for help. Any changes, big or small, can benefit the entire family."
Lurie Children's is ranked among the top in the nation for diabetes and endocrinology by U.S. News & World Report. By offering medical consultation, diagnosis, education, advice, guidelines and support, our diabetes program helps parents and children lead successful lives with diabetes diagnoses.
Newswise — Scrambled, poached or boiled, eggs are a popular breakfast food the world over. Yet the health benefits of the humble egg might not be all they’re cracked up to be as new research from the University of South Australia shows that excess egg consumption can increase your risk of diabetes.
Conducted in partnership with the China Medical University, and Qatar University, the longitudinal study (1991 to 2009) is the first to assess egg consumption in a large sample of Chinese adults.
It found that people who regularly consumed one or more eggs per day (equivalent to 50 grams) increased their risk of diabetes by 60 per cent.
With the prevalence of diabetes in China now exceeding 11 per cent – above that of the global average of 8.5 per cent – diabetes has become a serious public health concern.
The economic impact of diabetes is also significant, accounting for 10 per cent of global health expenditure (USD $760 billion). In China, diabetes-related costs have exceeded USD $109 billion.
Epidemiologist and public health expert, UniSA’s Dr Ming Li, says the rise of diabetes is a growing concern, especially in China where changes to the traditional Chinese diet are impacting health.
“Diet is a known and modifiable factor that contributes to the onset Type 2 diabetes, so understanding the range of dietary factors that might impact the growing prevalence of the disease is important,” Dr Li says.
“Over the past few decades China has undergone a substantial nutritional transition that’s seen many people move away from a traditional diet comprising grains and vegetables, to a more processed diet that includes greater amounts of meat, snacks and energy-dense food.
“At the same time, egg consumption has also been steadily increasing; from 1991 to 2009, the number of people eating eggs in China nearly doubled*.
“While the association between eating eggs and diabetes is often debated, this study has aimed to assess people’s long-term egg consumption of eggs and their risk of developing diabetes, as determined by fasting blood glucose.
“What we discovered was that higher long-term egg consumption (greater than 38 grams per day) increased the risk of diabetes among Chinese adults by approximately 25 per cent.
“Furthermore, adults who regularly ate a lot of eggs (over 50 grams, or equivalent to one egg, per day) had an increased risk of diabetes by 60 per cent.”
The effect was also more pronounced in women than in men.
Dr Li says that while these results suggest that higher egg consumption is positively associated with the risk of diabetes in Chinese adults, more research is needed to explore causal relationships.
“To beat diabetes, a multi-faceted approach is needed that not only encompasses research, but also a clear set of guidelines to help inform and guide the public. This study is one step towards that long-term goal.”
Notes to Editors:
*Between the years 1991-2009, researchers found that the average daily consumption of eggs increased continuously from 16 grams in 1991-93, to 26 grams in 2000-04, and 31 grams in 2009.
The study population comprised 8545 adults (average age 50 years) participating in the China Health and Nutrition Survey.
International egg consumption across the same period was:
65 g/day in Europe
43 g/day in America
56 g/day in Asia
45 g/day in the world
20 g/day in Oceania (including Australia)
93 g/day in Africa.
Wang, Y., Li, M. and Zumin, S. (2020) ‘Higher egg consumption associated with increased risk of diabetes in Chinese adults - China Health and Nutrition Survey’ in British Journal of Nutrition.
