Dr. Swamy

How to prevent Diabetes?

Hello everyone. I am Kanchan Patwardhan, clinical dietician and nutritionist, working in this field for the last 22 years. Today, we are going to speak about diabetes, you know diabetes is a very serious issue and india is becoming a diabetic capital. Every second person is diabetic or suspected to diabetic. So, don’t ignore your problems.

Actually, we can easily monitor our diabetes by diet and lifestyle. See, first you need to understand your body, if your body is going to give you signs and signals, so you can detect your problems very easily. if a diabetic person is having polyurea, polypagia, polydypsi, these kind of symptoms if anyone is having, please go and check your diabetes level and there is a HbA1c which is called Glycocelated Hemoglobin which is actually three months average glucose what you get through HbA1c. So you must do that test to know about your blood sugar level. Why is it necessary to control your blood sugar level? Because if you have high blood sugar, it is very dangerous, it will affect your kidneys, heart, and eyes. So please control your diabetes at a young age and stage.

So, if you are a diabetic or if you are suspected to diabetes, then also prevention is necessary for both of you. So, how can you prevent diabetes? First thing, regular exercises are the key. Second thing, you need to control your diet, you need to have good nutritious balanced diet and you should include good fibre in your diet to control your diabetes. You should include good quality proteins in your diet, not necessary animal proteins, but plant proteins you must consume. You need to include anti-oxidants because when you are having diabetes, your arteries are getting hard and if your arteries are hard then you will have coronary problems so it’s better to include citrus fruits to control diabetes and prevent elasticity of the arteries. Second thing, you must consume antioxidants in your diet. Anti-oxidants can be consumed from fruits such as amla, which is a good source of anti-oxidant. You can also have guava and mostly all fruits are good sources of anti-oxidants. So you should include anti-oxidants, you should eat two-three servings of fruits and vegetables in diabetes.

There are many people that say that you should not include fruits during diabetes. No, it is not correct. Why? Fruits have multiple benefits. It has anti-oxidants, it has vitamins, it has minerals and best is that it has fibers and generally the glycemic index of fruits is very low, so if the glycemic index is low, the sugar level will grow gradually, it will not go randomly. It will go steadily, it will not spike it. So, please consume fruits but if you are going to consume mangoes, then definitely you can have one mango in a day not much but you must include some or other fruits in your diet. Second thing, you should consume pulses in your diet, because pulses are very good sources of proteins, and complex carbohydrates. So, when you are eating pulses, your glycemic index will become low and definitely you will be able to manage your diabetes.

Diabetic person should consume very small meals, means every two-three hours depending on your hunger you must eat. You should drink plenty of water, and last but not the least, avoid fried items, avoid junk, avoid achaar, papad because it will not give you any nutrients and harm your body.

So, if you still want to achieve you target sugar levels and you want to achieve your weight with it, please contact Kanchan’s House of Health and Nutrition for it. Keep watching my videos. Thank you very much.