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Healthy Eating for Diabetes Prevention
The Centers for Disease Control have indicated
that people of South Asian descent around the globe have a higher
risk of diabetes than those of many other ethnicities. According
to the American Diabetes Association, the bodies of individuals
with diabetes are unable to use insulin, a hormone that breaks down
the simple and complex sugars that we ingest. As a result, diabetes
makes one's blood sugar very difficult to control. If left unchecked,
diabetes can cause kidney failure, blindness, nerve damage, and
difficulty healing from wounds. Additionally, the American Heart
Association indicates that there is a link between diabetes and
cardiovascular disease. People with diabetes are two to four times
more likely to have heart disease or have a stroke than those without
diabetes.
Luckily, you can lower your risk of diabetes by
eating a proper diet and exercising regularly. According to Madhu
Gadia, author of Cuisine of India, registered dietitian
and certified diabetes educator, "It is important to realize
that no food is taboo, so long as you eat everything in moderation.
Portion control and balanced meals are the key to healthful eating."
She emphasized that it is more important to eat five or more servings
of fruits and vegetables daily. According to the National Institute
of Health, individuals with or at risk for diabetes should eat frequently
to prevent spikes in blood sugar. The standard is six small meals
a day (emphasis on small), which includes limiting sweets, avoiding
alcohol and eating good carbohydrates from fruits, vegetables and
whole grains. Before you begin a diet or exercise plan, visit your
doctor and explain your concerns. Based on your health and your
history, your doctor will help you devise a plan and can counsel
you on how to eat healthily.
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Photo by Rodrigo Torres. |
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What are some good foods
that we can add to our diets? Gadia suggests, "foods high in
fiber, such as beans...as well as whole wheat rotis."
Dal (lentils) or channas (chickpeas) is another
good choice. Also eat other legumes such as black and red kidney
beans. If you're worried about gas, soak beans overnight, which
will minimize their flatulent effects. Whole grains such as brown
rice, quinoa, buckwheat, millet and amaranth are great sources of
protein. Don't be frightened off by their exotic names because they
are now more readily available at your local grocery store or at
natural foods stores like Whole Foods. Additionally, they are quite
easy to cook—just look on the box for directions. Also, using
a rice cooker is a quick and efficient way to cook these grains.
Protein is another important part of a balanced
diet. Choose lean meats, poultry and fish to avoid adding too much
fat to your diet. But what about protein for the vegetarians out
there? There are many options for protein from vegetarian sources.
Nuts are a great source of protein and are healthy in moderation.
A small handful is a good way to measure a serving of nuts and makes
a healthy snack. Eggs are also a great source of protein. Although
they had a bad reputation after studies linked eggs with high cholesterol
and heart disease, these studies did not account for the benefits
that eggs offer in moderation. Walter Willett M.D., author of "Eat,
Drink, and Be Healthy" and chair of the Department of Nutrition
at Harvard School of Public Health, noted that the studies didn't
point out that eggs are, "low in saturated fat and contain
many other nutrients that are good for you—protein, some poly-unsaturated
facts, folic acid, and other B Vitamins, and Vitamin D."
The key to healthy eating is to eat a variety
of foods, control the size of the portions you eat and to exercise
daily. These lifestyle changes will also, according to Gadia, "Keep
your weight within reasonable limits for your height."
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Shivani Sharma works in the health care administration
field and can be reached at shivanisharma915@gmail.com.
Sri Dixit also contributed to this article.
Sri is in the business of counseling individuals to live their best
life. She graduated from the Institute of Integrative Nutrition
in June 2007 as a Holistic Health Counselor. She also works as an
Attorney, who specializes in Procurement Law, and as a part-time
Model with Maggie, Inc. in Boston, MA. She may be reached at luminoushealth@gmail.com.
ABCDlady does not provide medical advice, diagnosis or treatment. See
additional information.
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