Diabetes Prevention
Balancing the diet by eating low glycemic carbohydrates with good protein and good fat is the key to preventing diabetes and Syndrome X.
Diet
Balancing the diet by eating low glycemic carbohydrates with good protein and good fat is the key. Most of us end up treating this ailment rather than preventing it. Type 2 diabetes can be easily prevented and kept in control with just a little consciousness and effort.
People think diabetes can be totally avoided if they stop consuming sweets, consume fenugreek seeds, consume bitter gourd juice, avoid rice etc. But this sought of prevention just applies to certain aspects of the diet. There is much more to it. Everyone, irrespective of the family history should work towards diabetes prevention.
Diabetes can be controlled, delayed and prevented by appropriate changes in diet and lifestyle. The most important aspect is weight control as obesity is the mother of all diseases including diabetes.
According to the Diabetes Prevention Programme, the following goals should be met in terms of diet and exercise:
| Body weight | Seven percent loss of body weight with maintenance |
| Total Fat | Less than 25 percent of the total calories |
| Total calories | 1200 – 1800 Kcal/day |
| Physical activity | Atleast 30 minutes each day |
Source: The National Diabetes Information Clearinghouse (NDIC), U.S. Department of Health and Human Services
Weight management can be achieved by consuming a proper ratio of carbohydrates, proteins and fats.
CHO – 55-60 percent; Fat – 25 percent; Protein – 15-20 percent
Below are some most appropriate food sources of carbohydrates, protein and fats.
| Nutrient | Sources (High in fiber) |
| Carbohydrate | Unpolished rice, broken wheat, Quinoa, cous cous, whole wheat bread, whole wheat pasta, whole wheat flour, multigrain flour, millet, oats, barleyVegetables, salads, fruits |
| Protein | Whole pulses, dals, soyabean, soya flour, sprouts, Roasted Bengal gram, slim/toned milk and curd, buttermilk, low fat cheese, cottage cheese, nuts, sesame seeds, peanutsLean meat, chicken without skin, fish, egg white |
| Fat | Olive oil, rice bran oil, Blended oil, Low fat butter, margarine (without trans fats) |
Source: Rastogi, S. “Diet, Diabetes and You” 2012
Important Diet do’s
- Avoid processed carbohydrates/ refined cereals
- Consume 5 to 6 small frequent fiber-rich meals
- Indulge in regular conscious exercise for half an hour daily e.g. walking, gym, sports, aerobics
Exercise
Exercise is critical for people with Syndrome X. Studies have shown exercise to make patients significantly more sensitive to their own insulin and therefore it forms the most important part of the management.
Exercise should include a balance of aerobic and weight resistance exercises. Even a 30 to 40 minute brisk walk daily could make a tremendous difference.
Nutrition supplements
Several micronutrients are normally deficient in patients with preclinical and full – blown diabetes. Individuals with preclinical diabetes often have significantly increased levels of oxidative stress. They also have depleted antioxidant defense mechanisms. Therefore, addition of antioxidant supplements to the traditional diabetic treatment may help in controlling diabetes and its complications. Antioxidants may also improve insulin resistance.
Chromium is critical in glucose metabolism and improves insulin sensitivity.
Vitamin E improves antioxidant defense mechanism of the body.
Magnesium is helpful in improving the insulin function significantly. Magnesium deficiency largely goes undiagnosed as generally serum magnesium levels are tested where only trace amounts are found. Cellular levels of magnesium are much more sensitive and accurate and can be tested only in research labs.
Vanadium is a very important mineral for a diabetic. It has been shown to significantly increase insulin sensitivity when taken as a supplement each day.
Grape seed extract and coenzyme Q are also potent antioxidants that have shown to control blood sugar levels.
Below are the supplemental levels of the above nutrients which when taken either alone or in combination may be highly beneficial in improving insulin sensitivity.
| Chromium | 300 mcg per day |
| Vitamin E | 400-800 IU per day |
| Magnesium | 400-500 mg per day |
| Vanadium | 50-100 mcg per day |
| Grape seed extract | 100-200 mg per day |
Source: Strand, R.D. “What Your Doctor Dosen’t Know About Nutritional Medicine May Be Killing You” 2009
