Today, on the occasion of “World Diabetes Day” around the corner, it is time to refresh our diabetes IQ.  Diabetes is a group of metabolic disorders identified by high blood glucose levels, either because the insulin production is insufficient or it is working inefficiently or both.

There are two main types of diabetes – Type I diabetes, Type II diabetes. Type I diabetes accounts for only 5-10% of those with diabetes. Type I diabetes may arise when the insulin producing pancreatic beta cells are destroyed by an auto immune disorder. People with this type of diabetes produce very little or no insulin. The factors which contribute to type I diabetes can be genetics and exposure to certain viruses. This usually develops in children or young adults but may also affect people of any age.

Type II diabetes accounts for 90 to 95% of those with diabetes.  This type of diabetes occurs when there is insufficient production of insulin or the cells in the body are not able to use the insulin efficiently. Type II diabetes can be controlled by eating a healthy diet, exercising regularly, losing weight and monitoring the blood glucose levels. Over time, most of the people would require oral drugs/insulin.

India is the diabetes capital of the world, with over 60 million diabetics, and 77 million in the pre diabetic stage.  The consequences of not managing the condition well, leads to organ damage, blindness and amputations.

It is time now to fight this epidemic that kills more people than any other disease.

Here are five commandments to prevent and manage diabetes.

1.       Control weight

Being overweight increases the chances of developing type 2 diabetes seven fold.  To cut your chances of developing type 2 diabetes, lose 7 to 10 percent of your current weight.

2.       Stay active throughout the day

The recent Nurses’ Health Study and Health Professionals follow-up study suggest that walking briskly for half hour every day reduces the risk of developing type 2 diabetes by 30 percent. Two hours of TV watching increased the risk of type 2 diabetes by 20 percent. So take an oath today to cut down on TV watching and start that brisk walk!

3.       Choose whole grains over refined carbs

The study found that women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains and eating extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent. Whole grains have a low glycemic index (the extent to which a food raises blood sugar levels) since they contain fiber which slows down digestion of starch and leads to lower increases in blood sugar.  Besides they are also rich in other vitamins and antioxidants that help reduce risk of diabetes.

If you eat mostly highly polished rice or maida mixed wheat, replace them today with fresh whole wheat, unpolished rice or brown rice. Include more of barley, finger millet (ragi) and jowar.

4.       Skip the sugary drinks and sweets

Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes. There is mounting evidence that sugary drinks contribute to chronic inflammation, high triglycerides, decreased “good” (HDL) cholesterol, and increased insulin resistance, all of which are risk factors for diabetes.

Replace sugary drinks with tender coconut water, buttermilk or just plain water

5.       Avoid red meat and choose poultry, or fish instead

The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts. Eating 3-ounce serving of red meat—say, a steak that’s about the size of a deck of cards—just once daily can increase the risk of type 2 diabetes by 20 percent. Eating even smaller amounts of processed red meat each day—just two slices of bacon, one hot dog, or the like—increases diabetes risk by 51 percent.

Choose boiled or steamed oily fish instead of red meat. Oily fish are rich in heart healthy omega 3 fatty acids.

Eating nutritious meals that are rich in natural antioxidants and fiber is a great way of avoiding chronic diseases such as diabetes.  Calorie Care brings you just the right amount of nutrition to meet your health goals. Low sugar meals also available.Order yours today at caloriecare.com!