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In India, in the year 2021, the diabetic population in the 20-79 age group was 74.2 million. This is likely to increase to 124.8 million in 2045 (Diabetes Atlas 2021 of the International Diabetes Federation). Thus, India is often referred to as the ‘Diabetes Capital of the World’ ie 17% of the world’s diabetic population lives in India, concentrated more in the urban areas.
What is Diabetes? It is a metabolic disorder in which the cells are not able to utilize carbohydrates (glucose) due to absence or deficiency or ineffectiveness of the hormone insulin produced by the pancreas. In a layman’s term it is referred to as high blood sugar. Normal fasting (8 hours) blood glucose levels (FBG) are between 70-100mg/100ml of blood (WHO). If it goes to 126mg/100ml blood or above on 2 separate tests, diabetes is diagnosed. Another simple but definite blood parameter to consider is HbA1C. This tells us how well your diabetes is being controlled over the past 3 months.
HbA1C levels (As per American Diabetes Association)
HBA1C levels
Condition
Below 5.7%
Normal
5.7- 6.4 %
Prediabetes
6.5% or above
Diabetes
Early symptoms to watch out for are - excessive thirst, frequent urination especially at night, fatigue, wounds and injuries taking longer to heal, unexplained weight loss. Diabetes needs to be managed otherwise in the long run it may affect your heart, brain, kidneys, eyes and nervous system.
Ways to manage Diabetes
Diabetes is mainly a consequence of faulty eating and sedentary lifestyle habits. It can be managed well by adopting a few simple steps :
· Regular testing of Fasting blood sugar (FBG) and HbA1C
· Lifestyle and dietary changes
· Making fibre your friend
Load up on fibre as it is a wonder nutrient.
It not only prevents constipation and a sluggish digestive system, it is heart friendly as it lowers LDL the unhealthy cholesterol, prevents some cancers and helps to regulate (lower) blood sugar levels. The more fibre in your diet, less will be the requirement for diabetes medicines. ealth . gov
Health.govrecommends a minimum of 14g fibre/1000 kcalories per day. Research has shown that even a modest increase in soluble fibre intake helps to lower blood glucose levels.
How it works :
Fibre improves microbial gut health, provides satiety and keeps hunger pangs away. It takes a longer time to digest, absorbs water forming a gel like substance in the stomach and intestines thus slowing down the speed at which food is absorbed. When digestion is slowed, the passage of glucose to the blood stream is also slowed, thereby not causing sudden increase in levels not more than what insulin can cope with.
High fibre foods are low in fat and have a low Glycemic Index (GI) making them suitable for diabetics. GI of a food gives an idea of the speed at which a carbohydrate food after consumption raises blood glucose levels. Lower the GI, slower the speed. Aim should be to consume foods which have a low GI score of 55 or less.
Foods as found in nature tend to have a low GI, are high on fibre as compared to refined and processed food which shoot up sugar levels. You have to just look around and you will find fibre in abundance. It is in plant based foods. Diabetics can enjoy these foods as long as they consider portion size.
Food choices for a diabetic :
· Oats, oatbran, barley, jowar, ragi and other millets, whole wheat, quinoa (whole grains)
· There should be an abundance of beans, nuts and seeds in your diet as the colours of the rainbow. About 50% carbs in lentils come from fibre. 1 cup cooked lentils gives 15g fibre and 230 kcal (USDA). 1/4th cup of cooked red beans gives 5g fibre. Black chick pea (kala chana) is ideal food for diabetics. One serving contains 13g of dietary fibre.
· Instead of chips, pop the corn at home to make a healthy snack. Popcorn has no cholesterol and low GI.
· Make green leafy vegetables a daily routine. Other vegetables like broccoli, asparagus, green peas are also high on fibre content besides being rich in Vitamin C, K and A
· The black jamun or java plum has a GI of only 25, so does not affect blood sugar levels. The GI of a meal will reduce on adding jamuns in the day’s menu. Love your avocados (GI less than 55) and introduce sprouts as a breakfast or evening snack.
· Fruits make a great snack for a diabetic. Whole fruits have fibre but some, not all are high on sugars as well. Such fruits should be avoided. Fruits recommended are berries (rich in fibre and antioxidants) – raspberries, black berries, strawberries; grapefruit, kiwis, plums, apples, peaches, pears, cherries, guavas. One guava can provide 12% of the day’s fibre requirement. You can have it as a snack or a salad. It will keep you satiated for quite some time.
An unhealthy and faulty diet can result in high blood sugar levels. Learn to chose your foods wisely as this will reduce the requirement for medicines. A diabetic diet need not result in boredom. Tasty menus with fibre rich foods can make the plate colourful and nutritious.
Fibre supplements are suggested for people on a diet of red meat and potatoes. Incorporating viscous fibre supplements can also be considered in management of diabetes.
Diabetes is increasing over the years. Bringing about simple life style changes will go a long way in tackling this menace. Besides fibre, include eggs, fatty fish, salmon, unsweetened yoghurt, fermented vegetables in your daily diet. Avoid unhealthy trans fats, refined and processed foods. Follow a Mediterranean diet. The magic mantra is – lose weight especially abdominal fat, exercise, quit smoking, get more sleep, reduce screen time and most of all eat fibre.