Dr. D K Mathur

There are many myths about diabetes, especially related to what you can eat and what you can’t. Lots of people think that diabetics shouldn’t eat sweets at all. This is not true. Similarly, all carbs and fats are not bad. A high protein diet is also not required and there are no special diabetic meals. So, what should you as a diabetic, eat to combat diabetes? Read on to find out:

1. Low glycemic index foods: Complex carbs are best for you as they limit the amount of sugar released into your blood stream and are digested more slowly and prevent your body from releasing too much insulin. These are also called low GI foods as well as slow-release carbs and are also high in fibre. Processed carbs like white bread, pasta, and rice, as well as sodas, packaged meals, and snacks must be junked. These are all called high glycemic index (GI) foods and spike your blood sugar.
2. Manage sugar wisely: Diabetes doesn’t mean that you can’t eat sugar or desserts. It means you have to be smart with sugar, like
   • Take smaller servings of your favourite desserts as they are best eaten in moderation.
   • Reduce the sugar in your diet slowly rather than at once. This will give your taste buds some time to adjust, reducing sugar cravings.
   • If you want to eat dessert, hold back on carbs in a meal. Balance out meals so that you don’t eat too many carb-heavy foods.
   • Add some healthy fat to your diet, as it slows down the digestive process, which means that your blood sugar levels don’t spike as quickly.
3. Eat sweets along with a meal and not alone: Sweets eaten alone can spike your blood sugar levels a lot.
4. Don’t drink alcohol: Alcohol is full of calories and carbs and cocktails are loaded with sugar. Alcohol can interfere with diabetes medication and insulin, as well.
5. Avoid junk, soft drinks, soda and juices: They are all packed with sugar.
6. Avoid processed or packaged foods: These are loaded with hidden sugars. Eat food cooked at home.
7. Remember high protein diets are not always good: Studies have shown that if you eat too much protein, especially animal protein, you may become insulin resistant. A healthy diet for diabetics includes protein, carbohydrates, and fats for the body to function properly.
8. Eat more of these
   • Healthy fats found in raw nuts, olive oil, fish oils, and flax seeds.
   • Also eat more fruits and vegetables. Avoid juices.
   • Eat more high fibre cereals.
9. And avoid foods like
   • Trans fats which means all deep-fried foods
   • Fast foods, especially cakes, pastries, and chips
   • Red meat

Remember, your overall eating patterns are very important. It’s also important to eat at regular intervals and avoid missing meals. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

Doing everything right can still make you gain weight. Irrespective of your diligent efforts, that paunch comes in the way of your crunches. Reviewing your exercise routine, diet and overall lifestyle may have no effect on the extra kilos. The reaction to such stagnation could be as many as the conspiring causes. Backpedaling into an unhealthy way of life is what cowards choose to do. The ideal way of approaching the problem is to find out the specific factors leading to excess weight.

These few factors can make you gain weight

1. Sleep deprivation results in significant bloating: You may not be aware, but a full night’s sleep is indeed necessary. When a person rests, the human body carries on with repair work. Sleep helps your body to get rid of excess adipose tissues. A person who has not slept for two to three days at a stretch or has only slept insufficiently is likely to look fatter or bloated.

2. Being perpetually depressed could be the curse: Depression can lead to extreme ends; you may either gain a lot of weight or may even lose weight drastically. If your depression is at an advanced stage a medical practitioner will prescribe you with antidepressants. Antidepressants tend to fatten you up.

3. An irritable or slow bowel syndrome can prove to be adverse: If you suffer from problems related to the bowel your tummy might show. A patient of irritable or slow bowel syndrome feels bloated throughout the day. Since they face digestive problems, their bellies protrude.

4. The gray streaks of hair could be a reason: Gaining weight could also be the result of your age. If you are above thirty-five your metabolism decreases; this results in slower breakdown of food. Exercising can help, but it usually shows meager results once you have attained forty.

5. Nutrient deficiency should not be taken lightly: Being deficient in certain nutrients can also make you overweight. Vitamin C, folic acid and potassium are some of the nutrients that actively contribute to a person’s body weight. A lack of these nutrients can make you fat.

6. Edema could be the underlying cause: Edema refers to a condition where a person’s body retains water. Certain parts and joints become swollen. There are medications that can help push excess water out of the body through frequent urination. If not taken care of, edema could be the reason behind weight gain.