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The statistics should that around 31.7 billion people are diabetic. The figures are predicted to grow by 100% by the year 2030. There are primarily two types of diabetes- Diabetes Mellitus and Diabetes Insipidus. The later is caused due to an alteration in the general rennin angiotensin mechanism. The former is due to lack of insulin production, which we will discuss in-depth in this article.

Type 2 diabetes is caused as a result of the body’s increased resistance to insulin. As the prevalence rate of this disease is high, the myths associated with it come in a high number as well. It is often thought that one acquires diabetes due to the high intake of sweet foods right from childhood. However, that’s not the case. It occurs as a result of the dysfunction of one’s insulin-secreting mechanisms. The causes of diabetes are multifactorial. Another commonly associated myth with an anti-diabetic diet is that Carbs are bad. Well, that’s not the case always. Aim at reducing the intake of starchy carbs and focus on good carbs such as vitamins, brown rice, vegetables, whole grains, quinoa, oats and so on which have a low glycemic index.

Anti-diabetic diet- The entire plan is to manage food and eating timings in such a manner that it regulates the blood sugar levels. High fiber diet- The high fiber content keeps glucose levels under check. Vegetables like broccoli, carrots, leafy vegetables and fruits like watermelon, cucumber which have low sugar content are recommended. Try avoiding bananas and dates due to the excessive amounts of fructose present in them. Add a protein component to your meal causes delayed gastric emptying thus voiding sudden spike in sugar levels. One might argue that even proteins turn into glucose by the process of gluconeogenesis. However, note that only half the quantity of proteins is converted into glucose. For example, for every 100-gram protein taken, only 50 grams will be transformed as glucose. Sea-food - Fishes like tuna, salmon contain a high amount of omega-3 fatty acids which prevents cholesterol and keeps a check on heart diseases. Good fats are those obtained by eating food like avocados, nuts, etc. These contain essential saturated fats.

The plate method is the recommended diet plan, preferred by many. According to it, half your plate must be filled with non-starchy foods, like vegetables and fruits. One quarter by starchy food like grains and the other quarter by protein-rich items. This method has proven to be very useful in managing diabetes. Never forget that timing a meal has great importance in diabetic people. Skipping meals or untimely eating can cause hyperglycemia. Understand when and at what times sugar levels can spike and time your meals accordingly.

Disha Surwase
Dec. 15, 2019, 9:50 a.m.

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