The precautions to be taken to avoid it.
How to avoid Diabetes:
As we already said Diabetes is of 2 types.Type1 and Type2. Type 1 Diabetes cannot be avoided as it completely genetical. But there is chance to avoid/control Type 2 Diabetes.
• We can take risk assessment test from Doctors about Diabetes using few tests that are already available now
• Regular exercise is required. At least 4 days in a week we have to do some physical activities early morning like speed walk, jogging, running, playing sports etc. 30 to 45 min of exercise is needed daily. Also whenever time allows we have to use physical activities like walking on steps instead of lift etc. Regular moment of body is required at any time in a day.
• Food plays vital role in controlling or avoiding Diabetes. We have to reduce fat in our diet and stay away from processing foods and cool drinks. Natural and fresh vegetables and fruits need to be taken. Food should be taken in small amounts in regular intervals of time. Complete the dinner before 2 hours of sleep.
• Quit smoking and if you have habit of drinking just limit to 30ml per day only.
• Body weight should be maintained. BMI should be less than 25 only. ( BMI = Weight in kgs/ square of height in meters)
• Blood pressure should be controlled strictly.
• Visit doctor once in a year (if you are healthy currently) for complete body check-up. If you are already Diabetic complete body check-up should be done twice a year.
Diabetic chart:
If you are already diabetic then mostly the daily diet should be as follows
• 6 AM: Coffee/Tea (Sugarless)
• 8 AM: Idly (3) / Vada / Chapathi / Plain Dosa / Upma. Avoid coconut chutneys.
• 10:30 AM : Vegetable Salad with butter milk
• 12:30 PM (Lunch): 2 cups of rice, any leafy vegetable curry Dhal, Sambar, Rasam and butter milk. Limitedly chicken/fish. Curd needs to be avoided.
• 3 PM: Light snacks like salt biscuits and Tea (Sugarless)
• 6 PM: Butter milk or fresh vegetable juices. Avoid Fruit juices and cool drinks
• 8 PM (Dinner) : Same like Lunch
• 10 PM: Milk/Butter milk.
Diabetic Food:
Frequent food items that can be consumed regularly : All types of vegetables mostly Kheera, Bitter gourd, Tomatoes , Cabbage, onions, All types of leafy vegetables, Dhal, Sambar , Rasam, Lemon soda/juice, Butter milk , Tea/Coffee (Sugarless), Vegetable Juices , Chapathi, pure water
Foods that needs to be taken limitedly: Rice, Noodles, Bread, Corn, Milk/Curd which does not have cream, Meat, Fish, Eggs.
Fruits like Oranges, Guava, water melon, apples, Papaya, rose apple (neredu pallu), pomegranate
Foods need to be avoided: Sugar, Honey, Jaggery, Glucose, Jam, Ice creams, Cakes, Biscuits, chocolates, Ghee, Dalda, coconut oil in foods, fried curries, chips, all types of beets, coconut, pickles, badam, ground nuts etc
Meat types like prawns, crab, pig, liver, pulav.
Fruits like mangoes, banana, grapes, Kharjura, Custards and Jackfruit etc.
All types of fruit juices, cool drinks, coconut water, powders like Horlicks, viva, boost etc
Very limited amount of oil has to be used in regular cooking. Refined oil or sunflower oil or olive oil is good. Daily usage should not be more than 5 table spoons. Just 5 gms of salt needs to be taken in a day.
Stayed tuned for more tips on controlling Diabetes ……
Note: Once again we want to say that the above mentioned points are general and not same for each and every individual. Diabetic patients should consult Doctor on regular basis about the food/medicines/physical activities and then has to follow the same.
