Diabetes exists in all populations with variations in prevalence between ethnic groups and geographic areas. With Type 2 being common, the biggest challenge once diagnosed is what is the typical type 2 diabetes diet?
Despite the widely prevalent under nutrition, India currently has 62.4 million diabetics (ICMR study). Based on current rates, prevalence of diabetes in India is expected to reach 100 million by 2030.
Healthy eating habit and following typical Type 2 diabetes diet can help you manage the same:
- What we eat impacts our blood sugar levels. Foods that contain refined carbohydrates, whether as starches or sugars, will raise blood sugar and increase insulin resistance. Refined carbohydrates are usually found in pastries, biscuits and cakes.
- Brown rice should be preferred over polished white rice.
- Whole wheat roties/ phulkas (Indian bread) should be preferred over white bread.
- A diet high in fat or calorie, or a diet high in Omega-6 fatty acids (n−6 ) and low in omega-3 fatty acid (n−3) will cause inflammation. Inflammation is the root cause of many life style diseases such as metabolic syndrome, insulin resistance, type 2 diabetes, coronary heart disease, endothelial dysfunction, prothrombotic processes, stroke and Alzheimer’s disease.
- Prefer whole and fresh fruits over fruit juices.
- Green leafy vegetables also help reduce inflammation because they are low in starchy carbohydrates and full of fiber, minerals and vitamins.
- Correct ratio of omega-3 and Omega-6 fatty acids is important to main good health. Nuts (Walnuts, almonds, hazelnuts etc.) are rich in minerals, fibers, vitamins and omega-3 fatty acid
- Eating nuts as part of a healthy diet is good. The calorie coming from nuts should be judiciously compensated by decreasing calorie intake from cereals or fats.