Diabetes is a serious condition that has often been termed as a silent killer. If left unmanaged, it can slowly erode the organs. But the good news is, it can be easily managed with the right approach towards it. Choosing the right foods and keeping track of what you eat helps in keeping your diabetes in check. The biggest step towards lowering your risk of type 2 diabetes is by changing your lifestyle. Diabetes currently affects over 425 million people worldwide, with more than 72.9 million cases of diabetes in India in 2017. A recent survey by the International Diabetes Federation of over 12,000 people with type 2 diabetes reveals that two in three have cardiovascular risk factors, yet, one- fourth said they never discussed, or could not remember discussing, cardiovascular risk factors with their doctor. Here are some tips to help you manage diabetes and to avoid it if you do not already have it.


2. Maintain your weight and waist circumference

Maintain your weight and waist circumference

Calculate your BMI and maintain it between 23-25kg/m2. Also, abdominal obesity is one major factor for precipitating diabetes.A measure of more than 90 cm (men) and 80 cm (women) signals abdominal (central) obesity in Asians. You must immediately control your diet and reduce oil and sugar and switch to healthy foods like fruits and nuts like almonds.


3. Start your day right by eating a healthy breakfast

Start your day right by eating a healthy breakfast

Eating breakfast and a good quality one helps to control sugars better in diabetics. Fasting for long periods has a negative impact on your blood sugar levels which spikes up when you eat after a long gap.


4. Small frequent meals key to diabetes control

Small frequent meals key to diabetes control

Have 3 major and at least 2 mini meals or snacks. Choose healthy snacks like a handful of nuts such as almonds to get a better glycaemic control. Eat fruits like oranges, papaya, kiwi and guava which are rich in fibre content.


5. Cut down portion size

Cut down portion size

Calories come from carbohydrates, protein and fats. Carbs should constitute not more than 50-55% of total calories. Carbs come in two forms the good ones(whole wheat, dahlia, oats,ragi, nuts like almonds etc) and the bad ones (simple carbs like sugar, refined flour, bread etc). Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels under control.



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