World Diabetes Day 2020 | Healthy Diet to Control Diabetes

Inability to produce enough insulin or failure to use insulin to regulate blood glucose gives rise to a life-threatening disease called Diabetes which is now a leading cause of, kidney failure, heart attack, stroke, blindness, nerve damage and even amputation of lower limbs.

Over the last 40 years, the number of people suffering from diabetes quadrupled and according to 2016 statistic diabetes has directly accounted for more than 1.6 million deaths. Though it is a serious medical condition, Diabetes can be efficiently treated today and risk of serious complications can be delayed or even avoided with prompt medical help, screening, treatment, healthy diet and physical activity.

Especially healthy diabetic specific diet and physical activity are extremely important for reducing the risk given they are in complete control of the patient.  On the accession of World Diabetes Day 2020, we want to share a few tips about the healthy diet to control diabetes and lead a healthy life. So, read on:

Limit and always choose healthy carbohydrates: Carbohydrates as a source of energy spike the glucose levels and with no insulin available higher glucose levels over time can harm the nerves blood vessels triggering kidney damage and heart diseases in future. So limit your carbohydrate intake and choose the right carbs i.e. complex carbohydrates from whole grains like brown rice, oats, quinoa, lentils, fruits and vegetables.

Avoid red meat and chose lean protein sources:  If you are going to limit your carbs, protein must be your preferred source of energy. So if you are filling up with protein, we advise you to avoid red meat and processed meat which is unhealthy too. Instead choose the lean source of protein like chicken breast or pulses, lentils, eggs, fish and unsalted nuts which are considered best foods for diabetes.

Cut excessive salt and sugar: Sugary drinks, fruit juices energy drinks and other sources of sugar are a strict no-go. You can replace them with water, plain milk and artificial zero-calorie sweeteners. While it can be difficult to completely remove sugar from your diet we advise you to periodically remove to the point of no sugar.

And while you are it decrease the amount of salt in your food too. Excessive salt can increase the blood pressure increases the risk of heart diseases and attack which diabetic is already at high risk of. Sacrificing sugar and managing salt gives you ample control in managing your blood glucose levels and keeps you focussed in maintaining your diet.

Make above three tips, the pillars of your diabetic diet control and add regular less intensive physical activity of at least 40 minutes to burn the calories and you can surely keep your diabetes in control and reduce the risk of complications significantly. However, refrain from high intensive exercises an only perform them after expert consultation. Especially elder adults are at more risk of suffering orthopaedic injuries which don’t seem to heal quickly. If you are a diabetic and need more help with your orthopaedic conditions like arthritis and joint pain, you can contact orthopaedic and joint replacement surgeon Dr Niraj Vora here: