Symptoms, Diabetes Diet Plan, Foods to eat, Diet Tips, Lifestyle Practices.

Gone are the days when mostly senior citizens would get Diabetic. A sedentary lifestyle and junk food habits are one of the main reasons why nowadays people in their 30’s are getting Type 2 Diabetes! and what’s worse, you may be having it without even knowing!

So what is Diabetes? And what are the first signs or symptoms of Diabetes?

Diabetes happens when your blood sugar levels are consistently high, either because your Pancreas is not able to produce enough insulin or the cells of your body, are not responding to the Insulin produced. When sugar levels are high for a prolonged period of time, it can cause nerve damage, vision loss, heart attacks and even stroke. That is why it is very important to control Diabetes.

If you notice these symptoms, get yourself tested for Diabetes.

• Frequent urination.
• Excess hunger.
• Excess thirst.
• Delayed wound healing.
• Sudden changes in your weight.
• Becoming more prone to infections.

What should you do if you have Type2 Diabetes?

Here are a 7 lifestyle tips to control and reverse Diabetes:

1. Consult a good ‘Diabetologist’ or a doctor. Do not neglect your diabetes.
2. Monitor your blood glucose levels frequently – If getting lab tests done regularly is difficult, then use a glucometer like OneTouch or Beato to monitor your blood sugar levels. While lab tests are accurate, glucometers give you an approximate reading, and will help you understand your control on Diabetes.
3. Monitor your HBA1C every 3 months – this will keep you alert and will also help you stick to a healthy routine.
4. Stay active and exercise regularly as per your health conditions.
5. Stop eating Junk Food.
6. Have fresh and home cooked foods, avoid eating from outside.
7. Try to maintain or reach your ideal body weight range.

Can Diabetes be reversed?

Yes, Type2 Diabetes can get reversed but it depends on your age, and your ability to control. It also requires you to follow a very disciplined life by staying active and having an excellent control over our diet. Your Diabetologist will always guide you on it.

7 Foods That You Can Have To Control and Reverse Type2 Diabetes.

What we eat plays a major role in how we can control our blood sugar levels. Here are a few foods that you can include in your diet to reverse Diabetes.

1. Fenugreek or Methi seeds – Have 1-2 tsp of soaked or powdered fenugreek seeds 15-20 minutes before your breakfast. Methi seeds contain an alkaloid called Trigonelline which helps reduce blood sugar levels. Fenugreek is also known to reduce cholesterol and triglyceride levels. The soaked or powdered fenugreek seeds can be taken with water, buttermilk, or can be sprinkled in your daal or sabzi.
2. Flaxseeds – they are a good source of fibre and Omega-3 fatty acids. They help reduce inflammation and control blood sugar levels. It is best to have flaxseeds in the powdered form. Simply dry grind it, transfer it to a glass container and keep it in the freezer so that they don’t go rancid.
3. Bitter gourd or Karela – contains plant insulin Polypeptide-P, which mimics the insulin produced by the human pancreas and reduces blood sugar levels. For best results, have 1/3rd glass of Bitter gourd juice on an empty stomach. Avoid having Bitter gourd at night as it may cause hypoglycaemia.
4. Jamun – The Jamun seeds, fruit as well as leaves are extremely beneficial in controlling blood sugar levels to help you reverse Diabetes. Even ayurveda talks about it’s benefits. Since it more of a medicinal fruit, excess quantity may cause hypoglycaemia. Have only a handful of Jamun for an effective control on your Diabetes.
5. Lemon – Rich in Vitamin C, Lemons are known to improve your metabolism, help you reduce weight, cut sugar cravings, and control Diabetes. Start your day with a glass of lemon water or have 1 citrus fruit daily, any time during the day.
6. Wholegrains – like quinoa, brown rice, whole-wheat are rich in fibre which prevent a sugar spike in the bloodstream and help you control diabetes.
7. Cinnamon – Add a pinch of cinnamon powder to your tea of coffee to enhance the taste and also control blood sugar levels.

8 Best Diet Tips for Diabetes.

Controlling Diabetes is all about making smart food choices.

• Instead of sweets, have a fruit – this will add fibre, prevent a sugar spike and will also nourish you with vitamins.
• Avoid overeating, even if you are eating healthy. Practicing ‘Portion Control’ is the key to managing your blood sugar levels, and reversing your Diabetes. Take lesser quantity of food or opt for smaller sized plates.
• Have Protein Rich Meals and Snacks – Include pulses, legumes, Paneer, Tofu in your diet. Having a Moong Daal Chilla, Besan Chilla or a Paneer sandwich, are good breakfast options for a Diabetic.
• Include vegetables and salads in your meals.
• Avoid deep fried foods.
• Avoid adding sugar to your food.
• Stop eating junk food.
• Take plenty of fluids, have 2-3lts. of water daily. Our body often confuses thirst with hunger. Staying hydrated helps cut cravings. Try adding a sprig of mint or a slice of Tangerine to your water to add some flavour, and give it an interesting twist.

1 Day Diet Plan to reduce high blood sugar levels and control Diabetes.

What we eat, affects how our sugar levels are controlled. Here is a Vegetarian Diabetes diet plan for a day to help you give an idea and plan protein rich meals.

• Waking Up: Methi water or 1/3rd glass Karela Juice.
• Breakfast: 1 small plate poha with veggies and 1 katori sprout salad.
• Mid-meal: Buttermilk with 1 tsp flaxseed.
• Lunch: Phulka with 1 katori Paalak paneer and salad.
• Post lunch: 1 Fruit.
• Evening Snack: 1 Besan Chilla or 1 Fruit.
• Dinner: Quinoa khichdi and 1 katori raita.
• If you had an early Dinner, then 1/2 – 1 cup of milk, before sleeping.

Non-vegetarians can opt for fish, chicken or egg in any one meal of the day. Try to have non-vegetarian foods in moderation, have it in any 3 – 4 days of the week in any one meal. Try having a healthier option, avoid deep frying it and using too much oil.

It is always adviced that a diabetic should have small frequent meals, and also keep some bedtime snacks handy.

Losing weight will also help you control your diabetes, as excess weight is one of the main reasons why diabetes happens. So stay active, eat healthy and get to your health goals faster with the tips in this article. You can also watch the video in this article for more information, and also a dessert recipe that will actually control your Diabetes!