Diabetes is one of the major chronic lifestyle diseases that continues to affect the overall global population. The World Health Organization (WHO) reports that 422 million people worldwide are suffering from diabetes and around 1.5 million deaths each year are directly linked to it.

Diabetes can occur primarily due to two major reasons, which are lack of insulin (Type I Diabetes, T1D) or due to ineffective use of insulin (Type 2 Diabetes, T2D). While T1D cannot be effectively prevented, T2D is certainly preventable.

Don’t Starve, Eat Mindfully:

One of the common misconceptions that diabetics have in the context of managing their blood sugar levels is the drastic reduction of their food intake often leading to starvation at times. But on the contrary, proper dietary intervention strategies by a qualified nutritionist will effectively help an individual manage their blood sugar level often leading to reduced medicine dependence and even reversal, in some cases. Research has indicated that structured nutrition therapy can indeed improve glycemic control.

Some effective dietary tips for blood sugar management are:-

1. Having small frequent meals.
2. Not starving for prolonged periods.
3. Ensuring a rainbow-colored platter for every meal with enough leafy greens, fiber-laden fruits, and vegetables.
4. Eating mindfully with a proper balance of macro and micro-nutrients depending upon your personal health history.
5. Avoid the intake of refined carbohydrates, ultra-processed, and junk food.
6. Going through food labels for making an informed choice.

Go for a Periodic Health Check–Up: Follow the ABC Rule:

  A or A1c Control Glycemic Control

 B or Blood Pressure Control

C or Cholesterol Control

Getting your HbA1c, blood pressure, and cholesterol levels regularly monitored is another cardinal step for keeping a close watch on blood sugar levels. HbA1c is one of the best biomarkers to assess whether one is prediabetic. In a clinical trial involving obese and overweight patients with T2D, it was found that nutrition therapy led to a reduction of HbA1c levels up to 0.61%-0.66%, an observation similar to the outcome after using common diabetic medication. T2D increases the risk of cardiovascular mortality. Optimal glycaemic control along with control of high blood pressure and cholesterol levels are the key steps to reduce the cardiovascular risk associated with T2D.

About the author- Eshani Bhaumik Barui, Senior Dietitian Head-Nutrition, Research & Operations YANA Diet Clinic, Food Technologist & Dietitian, Certified FSSC 22000 Lead Auditor Gold Medalist (JU)