A COMPLETE GUIDE TO DIABETES: CAUSES, PREVENTION AND SUPPORTIVE FOODS

Diabetes is a health condition in which the blood sugar level stays high. In India, 74.5 million cases accounted in 2021, making us 2nd largest in the world for diabetes.

WHAT IS DIABETES?

Scientifically known as Diabetes Mellitus is a chronic condition in which the body’s capability to respond or produce the hormone insulin is impaired. This results in weak metabolism and high blood sugar levels. In some cases, glucose is also disposed off from the body through urine output.

TYPES OF DIABETES –

There are mainly 2 types of very common forms of diabetes –

1. Type 1 – In this form, the organ pancreas is unable to produce insulin. Insulin is responsible to break down sugar in our foods and make it reach the cells for the correct consumption of glucose. If glucose is not processed it builds up in our bloodstreams, increasing the sugar level.
2. Type 2 – In this form, our body is unable to break down sugar levels thus resulting in an increase in blood sugar. As the sugar in the bloodstream rises it causes many secondary disorders related to the immune system, circulatory system, and nervous system.

CAUSES OF DIABETES –

There are many major causes that affect the possibility of diabetes –

• Family History – A high-risk factor associated with family history in terms of diabetes as there have been studied patterns in behavioral and genetic factors. Resulting in this disease traveling genetically in future generations.
• PCOS OR PCOD – This is very common in women with PCOS condition who are more likely to develop diabetes threat as, the body loses its resistance to insulin, increasing the possibility of Type 2 diabetes.
• Weight – Overweight or obese body structure has a very high risk of developing diabetes as high blood sugar in blood streams reduces the body’s efficiency to break down glucose.
• Inactive Lifestyle – Sedentary sitting jobs are considered an inactive lifestyle. Therefore adding a bit of workout or walking can prevent diabetes.
• High Blood Pressure – High blood pressure makes glucose present in the blood circulate more in the body resulting risk of diabetes and secondary immunity disorders.

PREVENTIVE MEASURES –

1. Loose weight if you are overweight and obese. Working out regularly and following an active lifestyle will help.
2. Eat a plant-based and clean diet, because plants provide vitamins and minerals helping lower the risk of attaining diabetes.
3. Follow a low-carb diet.
4. Limit down sugar and carbonated sugary drinks.
5. Drink a lot of water.

MAINTAINING DIABETES –

1. Take medications regularly.
2. Quit smoking.
3. Keep track of your nutrition and meals. Maintain a proper portion size.
4. Be extra vigilant about cuts and wounds.
5. Cut sugar and eat meals that boost metabolism.

5 FOODS TO MAINTAIN SUGAR LEVELS –

Lean Meats – Chicken, fish, and shellfish are excellent sources of healthy fats. They also help maintain sugar levels.

Green Tea (Matcha) – An excellent source of antioxidants, and supports metabolism.

Hard-boiled Egg – High in protein and essential fats keep a check on sugar levels.

Yogurt – An excellent source of protein, and probiotics. Use it unsweetened.

Fruits – Loaded with vitamins and minerals are good sources to get those daily micronutrients. Some fruits like apple and sweet lime are excellent for checking up on diabetes.