Yes! You can prevent or delay type 2 diabetes with proven, achievable lifestyle changes; such as losing a small amount of weight and getting more physically active even if you’re at high risk. Read on to find out about lifestyle change program and how you can join.
What is Prediabetes?
Before developing type 2 diabetes, most people have prediabetes; their blood sugar is higher than normal but not high enough yet for a diabetes diagnosis. Prediabetes is really common. The good news is that prediabetes can be reversed.
DOs and DONTs in Diabetes
DOs if you have diabetes
Proper diet, regular exercise and meditation are important.
Eat small and frequent meals. Control portion size; don’t give long gap between meals. Have early dinner.
Include raw or fresh salads and high fibre food (wheat, ragi, jowar, millets and brans) in every meal.
Include green leafy vegetables and sprouts, flax seeds, chia seeds daily.
Selected fruits like small apple, pear (marasebu), orange, guava, peaches, sweet-lime, plum, 1 slice muskmelon, apricot, jamun, papaya and pineapple are allowed 100gms only and preferably in midmorning if the fasting blood glucose levels are less than 100mg/dl.
Use boiling/steaming/baking/grilling process for cooking food.
Limit the salt intake to 5gm/day or one leveled teaspoon.
For cooking, use rice-bran oil, canola oil, groundnut oil, mustard oil, sunflower oil, olive oil etc. and limit the intake to 500 Gms or half a liter per person per month.
Include plenty of water, buttermilk, soups and keep your self-hydrated.
DON’Ts if you have diabetes
Cut down refined carbs like sweets and sweetened products like sugar, honey, jaggery, cakes, pastries etc.
Avoid fried foods butter/nutralite, Vanaspati and coconut.
Avoid sweetened fruit juice, high calorie fruits or overripe fruits like mango, banana, sapota, seethaphal and jackfruit.
Avoid roots and tubers such as potato, sweet potato, beetroot, yam, tapioca and sweet pumpkin.
Avoid aerated and caffeinated drinks such as pepsi, coke, fanta, diet coke, soda etc.
Avoid dry fruits such as raisins, dates, figs, prunes, plums, cashew and pista.
Restrict the amount of salt in the diet. Avoid papad, pickles, processed food, canned food, baking soda and aginomoto.
Artificial sweeteners like Sugarfree can be used with tea and coffee in small amounts.
Avoid organ meat, red meat (mutton), beef, pork, and egg-yolk.
Strictly avoid health drinks.
