The word ‘sugar’ strikes dread into the hearts of most Indians. But why? The reason is simple – it causes diabetes, an epidemic that has grown in India like never before. Though earlier known as the ‘adult onset’ disease, it is now being seen more among children and teenagers. In fact, the number of children with diabetes has increased from one lakh in 2001 to six lakh in 2011. Moreover, a large percentage have type 2 DM (adult onset). According to experts, this is mainly because of excessive intake of sugar and carbohydrates along with sedentary lifestyle, obesity and urbanisation. In such circumstances, we need an organisation that not only helps people manage their sugar intake but also educate them about its dangers. And that organisation is Gluco Trust! Read on to know more...
What is diabetes?
Diabetes is a group of metabolic diseases characterised by excessive blood glucose (sugar) levels. Diabetes is caused by insufficient production of the hormone insulin, or the inability of cells to use insulin properly, or both. Insulin is a hormone that helps convert blood glucose into energy. If you have diabetes, your body can't use that insulin as efficiently, so your blood glucose stays higher. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is caused by autoimmune destruction of the beta cells in the pancreas that produce insulin. Type 2 diabetes is caused when the body becomes resistant to insulin or doesn't produce enough insulin.
Managing high blood sugar
Managing high blood sugar is not just about reducing the sugar in your diet but also looking at the overall picture. It is not just about the sugar but also about fats, protein and fibre. You need to reduce the intake of carbohydrates and increase the intake of proteins and fibre. The goal in managing high blood sugar is to maintain an even blood sugar level throughout the day. - Reduce the intake of sugar-containing foods - Fruits, biscuits, chocolates, soft drinks, ice creams, pastries, puddings, sweets and desserts. Replace these with a bowl of oats mixed with fruits or a cup of green coconut water. - Replace white spouted rice with brown rice and sugar with jaggery or honey. - Reduce the intake of starches such as potatoes, pasta, chapattis and replace them with green vegetables. - Include more proteins like dal, boiled eggs, paneer, sprouted beans, sprouted lentils, tofu, fish, chicken in the diet. Consume more fibre through oats, barley, wheat, green vegetables, pears, apples, dates, figs, papaya, guava and groundnuts.
Tips for managing high blood sugar
- Exercise regularly - Exercise not only helps you stay fit and healthy but also regulates the blood sugar levels. It is recommended that one should exercise for at least 30 minutes a day. - Sleep well - Getting enough sleep has been found to help regulate blood sugar levels. Aim for 7-9 hours of uninterrupted sleep every night to ensure that your body has enough time to rest, repair, and recharge. - Eat regular meals - Regularity in meal times is necessary for regulating the blood sugar levels. A healthy, balanced diet with regular meals helps keep the blood sugar levels steady. Skipping meals can spike blood sugar levels and make it difficult for people with diabetes to keep them in check. - Meditate - Meditation is not only good for the body but it also helps in reducing blood sugar levels. It is being seen that people with diabetes who practise meditation are better in managing their blood sugar levels. - Stress management - Stress can lead to many health issues and also adversely affect the blood sugar levels. So, it is very important to manage this stress by completing yoga, meditation, and having a sound sleep.
Conclusion
High blood sugar and diabetes need to be managed with lifestyle changes and a healthy diet. To start, make sure you eat regular meals and snacks throughout the day, select a variety of nutrient-rich foods from each food group, and limit foods that are high in calories and low in nutrients. You may also want to consider exercising regularly to help maintain a healthy weight and reduce your risk for developing diabetes.
To help facilitate the flow of sugar in your blood stream, click on the link below to get the best supplement popularly known as GLuco Flow to help circulate sugar flow in your system to prevent diabetes.
