Being proactive with our health is more important than ever in this fast-paced world, particularly in managing and reversing conditions like diabetes and obesity. It is possible to avoid complications related to these conditions by following effective dietary measures. To learn about these dietary tips, we spoke to Abhishek Gaggneja, Founder and Health Coach, Goodveda, who listed measures that you can follow to manage and reverse obesity and diabetes.
Taking Care of the Fundamentals
Starting with the basics, you need to create a health-conscious diet. A balanced diet is all that's required to eat a nutritious diet. “Avoid the trap of overindulging all at once by making sure your meals consist of a variety of foods. To keep up with blood sugar regulation, eat at regular times”, said Gaggneja.
According to HHS Public Access, to control weight and prevent and manage diabetes, several healthy dietary patterns that emphasise the overall quality of the diet can be tailored to suit individual and cultural calorie requirements and food preferences.
Also Read: Addressing India's DIABETES DILEMMA Never Too Early To Test But May Be Too Late To Treat
Dietary Tips To Follow
Choosing the Correct Carbs
Although many people misunderstand what carbohydrates are, not all of them have been created equal. Choose healthy carbs, such as those in vegetables, lentils, and whole grains. “These healthy options don't result in abrupt spikes in blood sugar, unlike their processed, sugar-filled counterparts. To avoid problems with blood sugar, avoid the consumption of processed food”, added Gaggneja.
Fibre and Protein Power
Protein is your friend when it comes to maintaining muscle health and feeling full. Therefore, you should include sources, such as fish, poultry, tofu, and beans in meals. Furthermore, foods high in fibre, like fruits and vegetables, should not be undervalued as they support stable blood sugar levels and aid in digestion.
Comparing Good and Bad Fats
Certain fats can be your friends rather than your enemies. Nuts, avocados, and olive oil are sources of the good fats your body needs. Gaggneja added, “Conversely, exercise caution when consuming fried or fatty foods as they may contain additional calories. When it comes to fat intake, moderation is essential.”
Also Read: Diabetes And Sugar Intake: Expert Answers How Much Sugar Can A Diabetic Consume
When and How Often To Eat
Maintaining consistency is essential for managing blood sugar and weight. Hence, maintain a regular meal schedule and think about techniques like intermittent fasting, which restricts eating to certain hours. Also, avoid overindulging in snacks as this may result in elevated insulin production and the storage of fat in the body.
Eat Mindfully
It's simple to forget how hungry or full you are in the rush of everyday life. To cultivate mindful eating, take your time, enjoy your food, and pay attention to your body's signals. Make sure you do not overindulge in emotional eating, especially when stressed.
According to the Journal of Family and Community Medicine, obesity is one of the main risk factors for type 2 diabetes. It has been found that when obesity is defined as 120% of optimum weight, the risk of diabetes rises by a factor of 2-3 in obese people.
Appropriate Diet and Exercise as a Lifestyle
Gaggneja highlighted, “Developing a lifestyle that emphasises appropriate diet and exercise is revolutionary. Diets high in protein, and fibre, and low in carbohydrates can help control obesity and diabetes. Hence, recognise the rules of these diets and modify them to fit your personal preferences.”
Your Plan, Your Approach
Gaggneja emphasised, “Since no two people are alike, neither should their diets be the same. Adjust your diet as per your preferences and lifestyle. If you put in the necessary time and effort, you can manage and even reverse diabetes and obesity with consistency.”
Keep an Eye on Your Health
Gaggneja listed some of the health measures that you should keep in mind:
- It's critical to regularly check your weight and blood sugar levels.
- Consult with medical professionals closely as your body changes and you may need to modify your eating plan.
- Make strength training and short, frequent sessions of physical activity a part of your everyday regimen.
- Recall that managing stress and getting regular exercise are just as important as following a diet.
Bottomline
Gaggneja concluded, “Maintaining a healthy diet is essential to managing diabetes and obesity. Remember that wellness is a journey, therefore it is necessary to remain dedicated to it, and you'll experience improvements in your health. Remission from diabetes is a realistic goal that can be attained with proper guidance and persistence.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. We advise you to consult your expert for a dietary plan tailored to your body type for an effective treatment.]
