About 77 million people (77 million) in India are suffering from diabetes, due to which India is called the diabetes capital of the world. Obesity is a common problem in diabetes patients. According to research, abdominal obesity is a better indicator of diabetic risk. Furthermore, the combination of diabetes and obesity increases the risk of heart disease, heart attack, nerve and kidney damage.
The main reasons for weight gain and the increasing prevalence of diabetes are a combination of genetic factors, as well as environmental and lifestyle changes from industrialization and migration, leading to a high-calorie diet and low physical activity. If you have diabetes, you can control your weight in the following 4 ways.
Eat less refined carbohydrates
Avoid carbohydrates like refined sugar, sweets, colas, and juices, which cause an immediate spike in blood sugar levels. Minimize the use of processed and refined foods such as white rice, bread, pizza, breakfast cereals, pastries, and pasta.
High fiber food
Include whole grains, pulses, legumes, nuts, fruits and vegetables, linseed seeds, fenugreek seeds, oatmeal, etc. in a high-fiber food diet. A high-fiber meal gives satiety and consequently reduces food intake, which in turn helps in reducing weight.
Eat less outside
Instead of buying from the market, eat food cooked at home. This will help in reducing not only sugar but also hydrogenated oil/vegetable oil and will reduce the risk of heart disease.
Exercise
Physical activity helps you control your weight, uses sugar for energy, and helps the body use insulin more effectively. Aim to exercise at least 150 minutes a week.
(PC: Freepik)
