Diabetes mellitus is a chronic metabolic disease that affects everyone, regardless of whether they are children, adults or the elderly. It is a condition characterized by elevated blood sugar levels. This is because insulin is not being made or the body is not using the insulin.
There are three types of diabetes mellitus:
prediabetes– Prediabetes is a serious medical condition in which blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes.
type 1 diabetes – Type 1 diabetes, formerly known as juvenile diabetes or insulin-dependent diabetes, is a chronic disease. In this condition, the pancreas produces little or no insulin. Insulin is a hormone the body uses to allow sugar (glucose) to enter cells to produce energy.
type II diabetes – Type 2 diabetes, or non-insulin dependent diabetes, is an impairment in the way the body regulates and uses sugar (glucose) for fuel. This long-term (chronic) condition causes too much sugar to circulate in the bloodstream. Finally, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
A person with diabetes mellitus complains of excessive thirst, frequent hunger, weight loss, and increased frequency and volume of urine, so pay attention to these symptoms. Here are some tips to help control blood sugar levels:
Low Carbohydrate Diet: Carbohydrates in foods, if not eaten with proteins and fats, cause your blood sugar levels to rise. A recent national study by the Indian Medical Research Council (ICMR) based on 18,090 adults has shown that a low-carb diet reduces the risk of diabetes. Counting carbohydrates in food and drink is an important tool for controlling blood sugar levels. Your diet should include complex carbohydrates such as oats, brown rice, millet, dalia, quinoa, and whole grains.
fiber: Fiber found in complex carbohydrates and green leafy vegetables promotes weight loss and lowers the risk of diabetes mellitus. It increases the feeling of fullness, reduces cravings and keeps you full for longer. Eat a variety of healthy high-fiber foods like spinach, mustard greens, watercress, ferns, squash stalks, and legumes like beans, chickpeas, and lentils.
fenugreek seeds: Fenugreek seeds contain mucilage fibers that improve insulin sensitivity and improve blood sugar levels. The seed can be taken as such after soaking in water overnight, or in powder form 15 minutes before a meal. The fenugreek seeds can be incorporated into preparations such as chapatti, rice, dal, and vegetables.
Bitter Gourd: Most people dislike bitter gourd, but the compound polypeptide-P (insulin-P) found in bitter gourd helps regulate insulin levels, which in turn regulate blood sugar levels. It can be taken as a juice, boiled, sautéed, streamed, or fried.
Gurjo/Giloy: Gurjo is said to be useful in the treatment of type II diabetes mellitus. In Sanskrit it means “sugar destroyer”. It has anti-inflammatory, antiarthritic, antiallergic, antimalarial and antidiabetic properties. It helps in the production of insulin. Take the stems and leaves of gurjo, mash them and boil them in water. Drink it first thing in the morning.
Low glycemic load fruits: Fruit is high in nutrients and fiber, but mostly carbohydrates, which can spike your blood sugar levels if you eat more than you need to. Choose fruits with a low glycemic load such as apples, berries, avocados, peaches, pears and plums.
Say no to sugar: Sugar in any form, be it brown sugar, white sugar, caster sugar, honey, jaggery, or sugar in beverages should be avoided. Because sugar contains empty calories and contributes to more calories than your body needs. Too much sugar leads to weight gain, which increases the risk of type II diabetes, heart disease, and stroke. Sugar is naturally present in fruits and vegetables, so it’s better to eat whole fruits and vegetables than sugary juices, candies, or chocolates.
physical activity: Good physical activity or exercise helps in good control of diabetes mellitus. Exercise helps maintain weight and heart function, and control blood fat and glucose levels. In addition, it is also known to reduce stress, which improves the quality of life. At least 30-45 minutes of exercise should be done in a day. Walking, bicycling, swimming, jumping rope, yoga and strength exercises should be encouraged.
Gestational diabetes occurs in women during pregnancy, but blood sugar levels return to normal after childbirth. Many women develop diabetes mellitus in later years due to poor dietary habits and a sedentary lifestyle.
Take diabetes seriously and learn how to manage it. People often make poor dietary choices, lead sedentary lifestyles, and are not active at all. It is important to keep your blood sugar levels under control in order to prevent or delay serious health problems such as heart disease, vision loss, kidney disease and many other conditions in the long term. Poorly controlled diabetes mellitus can damage nerves and blood vessels in the feet, leading to poor circulation and eventually diabetic foot. If you experience numbness, tingling, leg pain, or no pain at all, this is a warning sign for you to see your respective doctor.
Pheelina Bhujel is a Nutritionist at Dietetics Clinic, Department of Medicine, Central Referral Hospital, Sikkim Manipal University.
At the Central Referral Hospital, dietitians help people improve their health by providing expert nutrition and nutritional advice. A dietician can help you manage health conditions like diabetes, high blood pressure, heart disease, kidney disease, dialysis, and cancer. The Diet Clinic at Central Referral Hospital also offers customized meal plans and nutrition charts. Visit: Nutritional Clinic, Level 3, Central Referral Hospital, Tadong, Gangtok.
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