Dr Sauvik Barua, Sri Sankaradeva Nethralaya
In life, we are not solely defined by our actions but significantly influenced by what we choose to nourish our bodies with. Every bite plays a role in shaping who we are, particularly in the context of preventing diabetes. Our dietary decisions hold the power to strengthen our defences against diabetes or open the door to its potential impact on our lives. Our food becomes a silent guardian, protecting us from the shadows of this health crisis. Through each wholesome meal, we invest in a future where our well-being reflects the love and care we extend to ourselves. We are not just blind, thoughtless consumers of food; as each bite decides about the longevity & beauty our very life. Choose wisely, for we are, quite literally, what we eat.
As we teeter on the edge of a diabetes epidemic, set to impact a staggering 537 million adults worldwide by 2025, it's time to ditch the dull awareness talks and dive into actionable prevention. The spotlight is on the superhero status of food in our fight against diabetes.
Think of our daily diet as more than just a fuel stop; it's a power tool shaping our overall health. The impact on our vulnerability to diabetes is real, and not all foods are created equal in the battle against it. Let's uncover the secrets of a diabetes-preventive diet and make health tastier than ever.
Fruits and Vegetables: Do consider that for a diabetic patient not all vegetables and fruits are good. The list of vegetables and foods that is good for diabetic patients are: Chinese Spinach, Artichoke, asparagus, baby corn, bamboo shoots, bean, bean sprout, beet, Brussels sprout, broccoli, cabbage, carrot, cauliflower, celery, chayote, cucumber, daikon, eggplant, jicama, kohlrabi, leek, mushroom, okra, onion, pepper, radish, rutabaga, tomato.
Whole Grains: Brown rice, quinoa, and whole wheat bread are good too. They release glucose into the bloodstream at a leisurely pace, preventing any sudden sugar spikes.
Lean Proteins: From dal to poultry, fish, legumes, and even paneer — the muscle builders and blood sugar stabilizers are a must for a balanced diet.
Healthy Fats: Nuts, seeds, avocados, and olive oil are healthy for the heart and contribute to improve insulin sensitivity.
Limiting Sugar and Refined Carbs: Moderation when it comes to sugary delights. Too much can send your blood sugar on a rollercoaster ride.
But it's not just about what's on the plate; it's how much. Portion control isn't just a diet trend; it's the unsung hero in regulating blood sugar and keeping obesity, diabetes' sneaky sidekick, at bay.
The Diabetes Plate Method is a practical and visual approach to help individuals with diabetes to manage their carbohydrate intake and maintain blood sugar levels. This method simplifies meal planning by using a standard nine-inch plate, allocating portions to specific food groups. The plate is divided into 3 sections:
Half the Plate for Green Vegetables: Fill half of your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and other colourful choices. These vegetables are low in carbohydrates and high in fibre, providing essential nutrients without causing significant spikes in blood sugar.
Quarter of the Plate for Lean Proteins: Allocate a quarter of your plate to lean proteins such as chicken, turkey, fish, tofu, beans, or legumes. Proteins help in maintaining muscle mass and provide a feeling of fullness, contributing to better blood sugar control.
Quarter of the Plate for Carbohydrates: The remaining quarter of the plate is designated for carbohydrates, which include starchy vegetables, grains, or legumes. This portion should be controlled and may include whole grains, brown rice, quinoa, or sweet potatoes. Monitoring carbohydrate intake is crucial for managing blood sugar levels.
Remember, that one must not intake more than a single serving of the food and also have only water and refrain from soft drinks or even juices. Make sure to get yourself an appointment with a dietician to further understand the food needs of your body.
As we savour the goodness on our plates, let's lace up our sneakers. Exercise isn't just for gym buffs; it's the sidekick in our diabetes prevention saga. Strive for 150 minutes of moderate-intensity aerobic exercise per week, throw in some strength training — a holistic approach to safeguarding against diabetes. And guess what? Enjoyment is the secret sauce; find joy in your fitness routine, and it becomes as essential as your morning coffee.
But the fight against diabetes isn't a solo adventure; it's a potluck party. Communities, healthcare providers, and policymakers need to join the feast, championing initiatives that promote healthy eating habits and ensure access to nutritious foods for all.
Given that our dietary needs are as unique as our taste in music, seeking guidance from dieticians or healthcare pros is imperative. One size doesn't fit all in this buffet of health.
In the grand scheme of our health, our food choices wield a wand that can turn the tide against diabetes. On this World Diabetes Mellitus Day, let's make a collective commitment to savouring informed food choices, relishing regular physical activity, and spreading the word about the crucial role of food in positive health.
Through a symphony of efforts, we can envision a world where diabetes is a tale of the past, not an escalating global health crisis. Our choices today set the table for a healthier future for ourselves and the generations that follow. So here's to you, to me, and to a world where every bite is a step towards a healthier tomorrow. Cheers to your unwavering commitment to this flavourful cause.
