DIABETES AND LIFESTYLE CHANGES

                          

Diabetic diet is not a matter of deprivation or avoidance but of healthy eating habits. Genetic susceptibility appears to play a powerful role in the occurrence of type 2 DM, but the current epidemic likely reflects marked changes in lifestyle. Decreased physical activity and increased energy consumption have together promoted obesity, which is a strong risk factor for diabetes.

                            Nutrition is an integral component of prevention, delayed onset and management of diabetes.

Goals of diabetes management:

• Provide a nutritionally sound meal
• Attain and maintain blood glucose levels in the normal range as far as possible
• To attain and maintain desirable weight
• To maintain healthy levels of blood fat i.e.cholestrol and triglycerides
• To prevent long term complications of diabetes

 Healthy eating;

• 60% of the calories should come from carbohydrates
• 12%-20% from protein
• 20% -35% from fats
• Food should be distributed equally throughout the day
• Choose foods from all food groups in all major meals
• Choose foods high in fiber as it slows digestion and gives a feeling of satiety
• Total fat and saturated fat should be limited, some amount of fat is essential for important body functions and it also helps slow gastric emptying.
• Whole grains should be chosen over refined cereals like sooji, sago, white bread, maida
• Whole dals have a very low GI index and should be included daily

EXERCISE:

·         Exercise helps diabetics lower blood glucose

·         It helps the body use insulin better

• Exercising helps one control weight, develop lean muscle and reduce body fat
• Maintain adequate level of physical activity so as to achieve fitness and a negative energy balance
• 30 to 45 min of brisk walk daily is recommended