A recent survey by the International Diabetes Federation of over 12,000 people with type 2 diabetes reveals that two in three have cardiovascular risk factors, yet, one-fourth said they never discussed, or could not remember discussing, cardiovascular risk factors with their doctor.
Speaking about it, health expert Ritika Samaddar said, "Diabetes currently affects over 425 million people worldwide, with more than 72.9 million cases of diabetes in India in 20171, with most having type 2 diabetes and at increased risk of cardiovascular disease and its complications."
Here are a few tips for diabetics to follow for better health:
1. Maintain your weight and waist circumference
Calculate your BMI and maintain it between 23-25kg/m2. Also, abdominal obesity is one major causative factor for precipitating diabetes. A measure of more than 90cm (men) and 80cm (women) signals abdominal (central) obesity in Asians. A study of 50 Asian Indians with type 2 diabetes and elevated cholesterol levels found taking whole almonds helped to reduce waist circumference and lower C reactive protein.
2. Start your day right by eating a healthy breakfast
Eating breakfast and a good quality one helps to control sugars better in diabetics. As a diabetic one should never miss out on their breakfast.
3. Small frequent meals key to diabetes control
Have 3 major and at least 2 mini meals or snacks. Choose healthy snacks like a handful of nuts such as almonds to get better glycaemic control.
4. Cut down portion size
Calories come from carbohydrates, protein and fats. Carbs should constitute not more than 50-55% of total calories. The serving size and the type you eat are especially important for carbohydrates. Carbs come in two forms the good ones (whole wheat, dahlia, oats, ragi , nuts like almonds etc) and the bad ones (simple carbs like sugar, refined flour, bread etc). Focus on whole grain carbs since they are a good source of fibre and they are digested slowly, keeping blood sugar levels more even.
A study among 33 Chinese participants with type 2 diabetes, who ate a heart-healthy diet, looked at the effect of including 60 grams of almonds a day. Results showed improved long-term blood sugar levels in people with better-controlled type 2 diabetes.
5. Eat proteins to control your sugars
Proteins are must for muscle regeneration and also provide satiety and helps to reduce blood sugars. A healthy diet must include protein, carbohydrates, and fats. A meal should always include protein along with carbs, it gives better blood sugar control.
6. Being physically active is the key
You don't need to join a gym to get moving! Walking, weight-lifting, or just washing the car all help to build muscle and better sugar control for diabetics. So this New Year takes a resolution of 30 mins of moderate or vigorous activity per day.
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