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The Smart Way to Manage Diabetes

Arecent theory on thrifty genes (genes that help store fat) suggests that a large section of individuals have an evolutionary adaptation that may not adjust to modern lifestyle. Which means that their genes may be contributing to the excessive storage of calories and may actually be responsible for lifestyle diseases such as diabetes.

Of course, with less or no physical activity thanks to a sedentary lifestyle and a proclivity for high-fat-and-cholesterol food, the risk of developing diabetes becomes even higher. Which is why a healthy diet plays an important role in keeping diabetes under check.

Good nutrition

Complex carbohydrates:
People with diabetes need to know which type of carbohydrate they can consume. Complex carbohydrates take longer to be broken down into glucose. Complex carbohydrates are considered to be good energy sources. For instance, whole-wheat chapatis or whole grain breads, whole-wheat pasta, ragi, brown rice, beans, oats and greens.

Dietary fibre:
Dietary fibre, particularly soluble fibre like beta glucan, helps to slow the absorption of sugar and keeps blood sugar from rising rapidly. Doctors recommend that 20-30 per cent of one’s daily fibre intake should come from soluble fibre. Rich sources of dietary fibre include whole grains, oat bran, ragi , brown rice and legumes.

This is the quintessential nutrient for people with diabetes. Doctors suggest that protein should make up 12-20 percent of a diabetic’s daily diet.

Trans fats:
They are produced as a result of hydrogenation of vegetable oils. The unchecked use of saturated and trans-fatty acids increases bad cholesterol and causes arteriosclerosis. A person with diabetes must keep the amount of saturated fat and trans fats in his/her diet to a minimum.

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