Explained: Important Things To Know About Dietary Adjustments For Diabetes Reversal

Diabetes is one of the most common health ailments evident among different age groups. If a person is prediabetic, their blood sugar levels are above normal but not high. It is classified as type 2 diabetes because there is no exact cause for this condition, and it is associated with insulin resistance. Insulin is made by the pancreas, which enables glucose (sugar) to enter the cells.

Sugar can build up in the bloodstream if the body does not use insulin appropriately. In the case of diabetes, the cells stop responding to the insulin hormone and it can even affect major body functions.

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According to a recent national study financed by the Indian Council of Medical Research (ICMR), making small dietary adjustments can lead to diabetes remission (which does not mean reversal) and prevention. The study included responses from 18,090 people, highlighting the higher risk of Type 2 diabetes associated with excessive carbohydrate consumption.

Most Indians consume 65 to 70% of their calories as carbohydrates, with little protein. The results of the study suggest that if carbohydrate content is decreased by 49 to 54 percent, protein intake is increased by 19 to 20 percent, and consumption of fat is maintained at 21 to 26 percent,

Therefore, it is very important to control diabetes at an early stage by keeping a few things in mind. These may help in not only controlling the condition but also reversing it:

Reduction in the carb¡¯s intake

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It is recommended to evaluate how many calories and carbs need to be included on a daily basis. Reducing carbohydrate intake to 50% is the first step in reversing diabetes. Most Indians eat 60¨C70% carbohydrates. By reducing the carb intake by merely 10%, one might notice a visible difference in their health.

Adding healthy fats to the diet

Fatty meals should only be consumed occasionally as they are high in calories. To get a healthy body, the diet should contain a range of foods with unsaturated fats to aid in weight loss. Unsaturated fats, both monounsaturated and polyunsaturated fats help in maintaining normal blood cholesterol levels as well as heart and vascular health. Some good fat foods which can be included in the diet are oils from cottonseed, safflower, olive, sunflower, almonds, peanuts, flaxseed, and pumpkin seeds, among many more. One should only eat a tiny amount of dairy products and meat, as they are high in calories.

Exercising regularly

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Another risk factor for prediabetes is a lack of exercise. Exercise improves insulin sensitivity, which lowers blood sugar and is beneficial for both physical and mental health. The body's cells can utilize insulin more effectively as a result. It is believed that exercising can lower blood sugar levels for up to 24 hours following a session. Regular exercise has a variety of advantages. Exercising helps in reducing weight, reducing sugar levels, and increasing the sensitivity to insulin. This will help to maintain a normal range for blood sugar.

Managing stress

Diabetes is not solely caused by stress. However, stress is one of the risk factors that increases the risk of type 2 diabetes. Stress significantly contributes to blood sugar abnormalities. It encourages weight gain, increases inflammation, and ultimately can cause diabetes. High levels of stress hormones may prevent insulin-producing cells in the pancreas from functioning properly. So, it is essential to engage in some stress management practices on a regular basis.

Routine check-ups

Regular checkups assist people with type 2 diabetes in maintaining blood glucose levels that reduce their risk of problems. Diabetes is a serious medical illness that can cause extreme hunger, exhaustion, and other troubling symptoms, so it is critical to have regular check-ups. If the patient does not control this illness, they may experience more significant side effects including visual loss, dementia, and renal difficulties.

About the author: Dr. Abhay Ahluwalia is an Endocrinologist at Manipal Hospitals, Gurugram. All views/opinions expressed in the article are of the author.