The Ultimate Indian Diabetic Diet (Instant Plan)

June 16, 2022
The Ultimate Indian Diabetic Diet (Instant Plan)

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Overview

You can get this personalized diabetic diet plan instantly within minutes.

Download the Hint app and subscribe to the diabetic diet plan. This is an Indian diabetic diet plan with high fiber, low glycemic index foods, and healthy fats.

You will get a personalized plan based on your diet type, age, gender, height, weight, and physical activity level. By changing your lifestyle according to this plan, you can control daily blood sugar levels and reduce your HbA1c within a few months.

Follow this diabetic diet plan for at least three months for best results. Here are the key benefits, plan duration, and frequently asked questions.

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Key Benefits

  • Easy to follow plan based on homemade recipes.
  • Helps control fasting and postprandial blood sugar levels.
  • Prevents diabetes complications and reduces the risk of heart disease.
  • Long-term use can reduce the dependence on diabetes medicine.

Plan Duration

Monthly. Subscription can be renewed every month, three months, or a year.

Frequently asked questions (FAQs)

FAQs on Diabetic Diet

Here are some FAQs on the food included in the diabetic diet plan.

Is apple good for diabetes?

Apples are included in the diabetic diet instant plan. One piece (100 grams) of apple has 53 kcal and 10.9 grams of sugar. The average glycemic index of apples is 36 (low). Individuals with diabetes can eat apples without any concerns as a pre-workout meal.

Apples are a good source of vitamin D. They aid in weight loss and lower the risk of diabetes.

Is pomegranate good for diabetes?

Pomegranate is included in the diabetic diet instant plan. One small cup (100 grams) of pomegranate seeds has 53 kcal and 10.9 grams of sugar. The average glycemic index of pomegranate is 53 (low). Individuals with diabetes can eat pomegranate without any concerns as a pre-workout meal.

Pomegranate is a good source of vitamin B6 and vitamin C. It is also an excellent source of vitamin D. It promotes weight loss and lowers cholesterol.

Is papaya good for diabetes?

Papaya is included in the diabetic diet instant plan. One small cup (100 grams) of papaya has only 21 kcal and 4.1 grams of sugar. The average glycemic index of papaya is 36 (low). Individuals with diabetes can eat papaya without any concerns as a pre-workout meal.

Papaya is a good source of biotin and an excellent source of selenium, vitamin C, and vitamin D. It even helps improve blood pressure and blood glucose control.

Is sweet lime (mosambi) good for diabetes?

One small cup (100 grams) of sweet lime pulp has only 26 kcal and 3.4 grams of sugar. Individuals with diabetes can eat sweet lime pulp without concerns as a pre-workout meal.

Sweet lime pulp also known as mosambi is an excellent source of vitamin C. It boosts the immune system and the presence of flavonoid limonin glucoside contributes to its anti-cancer properties.

Is kiwi good for diabetes?

Kiwis are included in the diabetic diet instant plan. One piece (100 grams) of kiwi has 68 kcal and 9 grams of sugar. The average glycemic index of kiwi is 47 (low). Individuals with diabetes can eat kiwi without any concerns as a pre-workout meal.

Kiwis are a good source of dietary fiber, vitamin E, and an excellent source of vitamin C, vitamin K, and phosphorus. It boosts immunity and helps lower blood pressure.

Is guava good for diabetes?

Guavas are included in the diabetic diet instant plan. One piece (100 grams) of guava has 29 kcal and 4.1 grams of sugar. The average glycemic index of guava is 29 (low). Individuals with diabetes can eat guava without any concerns as a pre-workout meal.

Guavas are a good source of copper and an excellent source of vitamin C, and dietary fiber. They help lower blood sugar levels and relieve painful symptoms of menstruation.

Is orange good for diabetes?

Oranges are included in the diabetic diet instant plan. One piece (100 grams) of orange has 36 kcal and 6.9 grams of sugar. The average glycemic index of oranges is 43 (low). Individuals with diabetes can eat an orange without concerns as a pre-workout meal.

Oranges are a good source of biotin and an excellent source of vitamin C. It lowers the risk of heart disease and kidney stones.

Is carrot good for diabetes?

Carrot is included in the diabetic diet instant plan in the form of a salad. One small cup (100 grams) of carrot salad has only 30 kcal and 3.2 grams of sugar. The average glycemic index of carrots is 32 (low). Individuals with diabetes can eat carrot salad without any concerns.

Carrot salad is also a good source of dietary fiber and an excellent source of alpha-carotene and beta carotene. It helps in improving vision and boosting immunity.

Are oats good for diabetes?

Oats are a healthy option for diabetes patients when prepared and consumed in the right quantities. They are rich in beta glucan a soluble fibre that helps in controlling blood sugar levels effectively. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with oats. Download the Hint app and checkout the recipes section for more details.

Can we eat brown rice to control diabetes?

Brown rice is included in the diabetic diet instant plan. One medium cup (200 grams) of plain brown rice has only 174 kcal, 37.4 grams of carbohydrates, and 0.3 grams of sugar. The average glycemic index of cooked brown rice is 58 (medium). Individuals with diabetes can eat brown rice for lunch or dinner without any concerns.

Plain brown rice is a good source of phosphorus, magnesium, copper, thiamin, niacin, vitamin B6, and an excellent source of manganese. For significant health benefits, regularly eat brown rice instead of white rice.

Here are some FAQs on the food that individuals with diabetes should be aware

Is muskmelon good for diabetes?

One small cup (100 grams) of muskmelon has only 21 kcal and 3 grams of sugar. The average glycemic index of muskmelon is 65 (medium). Individuals with diabetes can eat muskmelon without any concerns. It is also an excellent source of vitamin C and vitamin D. It even helps boost immunity and is good for skin and hair.

Is coconut water good for diabetes?

One glass (240 grams) of coconut water has only 36 kcal and 7.3 grams of sugar. The average glycemic index of coconut water is 65 (medium). Individuals with diabetes can drink coconut water without any concerns. Coconut water is a good source of potassium, vitamin B5, vitamin B6, vitamin E, magnesium, and an excellent source of manganese. It helps restore electrolytes after exercise and prevents dehydration.

Is sweet corn good for diabetes?

One small cup (100 grams) of boiled sweet corn has only 112 kcal and 4.9 grams of sugar. The average glycemic index of sweet corn is 52 (medium). Individuals with diabetes can eat boiled sweet corn in moderation. Boiled sweet corn is a good source of dietary fiber, thiamin, niacin, folate, vitamin C, lutein, and zeaxanthin. It helps boost immunity and aids in weight loss.

Is mango good for diabetes?

One piece (100 grams) of mango has only 40 kcal and 7.8 grams of sugar. Mango has a glycemic index of 51 (medium). Individuals with diabetes should eat mango in moderation as eating it in excess can lead to a spike in blood sugar levels. Mango is an excellent source of vitamin C and vitamin D. It helps boost immunity, reduce inflammation and improve heart health.

Is jackfruit good for diabetes?

One small cup (100 grams) of ripe jackfruit has 68 kcal and 12.2 grams of sugar. Jackfruit has a glycemic index of 65 (medium). Individuals with diabetes should eat ripe jackfruit in moderation as it can lead to a spike in blood sugar levels. Jackfruit is a good source of dietary fiber, copper, vitamin B6, biotin, and an excellent source of vitamin D. It helps boost immunity.

Is banana good for diabetes?

One piece (100 grams) of banana has 108 kcal and 14.9 grams of sugar. Banana has a high glycemic index of 75. Individuals with diabetes should not eat bananas as it can lead to high blood sugar levels. Bananas are a good source of potassium, vitamin C, manganese, and an excellent source of vitamin B6. They help improve digestion and heart health.

Is pineapple good for diabetes?

One piece (100 grams) of pineapple has only 41 kcal and 8.6 grams of sugar. Pineapple has a glycemic index of 59 (medium). Individuals with diabetes should eat pineapple in moderation as it can lead to a spike in blood sugar levels. Pineapple is a good source of dietary fiber and an excellent source of vitamin C, and manganese. It helps aid digestion and boosts immunity.

Is watermelon good for diabetes?

One small cup (100 grams) of watermelon slices has only 19 kcal and 3.7 grams of sugar. Watermelon has a high glycemic index of 76. Individuals with diabetes should only eat watermelon slices as a pre-workout or post-workout meal. Watermelon is a good source of vitamin C and lycopene. Hint: Eat watermelon after workouts to prevent sore muscles.

Are dates good for diabetes?

10 grams of dates have 28 kcal and 5.7 grams of sugar. Dates have an average glycemic index of 42. Individuals with diabetes should eat dates in moderation as it can lead to a spike in blood sugar levels. Dates are a good source of copper, vitamin B5, biotin, and vitamin C, and an excellent source of beta carotene, and dietary fiber. They help promote brain health and natural labor.

Is sweet potato good for diabetes?

One small piece (30 grams) of boiled sweet potato has 16 kcal and 0.5 grams of sugar. Sweet potato has a high glycemic index of 82. Individuals with diabetes should eat boiled sweet potato in moderation as it can lead to a spike in blood sugar levels.

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.

Is honey good for diabetes?

One tablespoon (15 grams) of honey has 50 kcal and 12.3 grams of sugar. Even though it has a lower glycemic index than sugar, individuals with diabetes should avoid eating honey. As it is high in calories, carbohydrates, and sugars. HINT: It has anti-bacterial, and anti-fungal properties and flushes out toxins.

Is jaggery good for diabetes?

One tablespoon (15 grams) of jaggery has 53 kcal and 12.7 grams of sugar. Jaggery has a high glycemic index and individuals with diabetes should avoid eating honey. As it is high in calories, carbohydrates, and sugars.

Is ragi good for diabetes?

One small cup (100 grams) of ragi flour has only 321 kcal and 0.3 grams of sugar. Ragi has a glycemic index of 68 (medium). Ragi recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with ragi. Download the Hint app and check out the recipes section for more details.

Is beetroot good for diabetes?

One small cup (100 grams) of beetroot salad has only 34 kcal and 4.3 grams of sugar. Beetroot has a glycemic index of 64 (medium). Beetroot salad is a good source of dietary fiber, manganese, and biotin. HINT: It helps maintain healthy hair and skin.

Beetroot recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with beetroot. Download the Hint app and check out the recipes section for more details.

Is pumpkin good for diabetes?

100 grams of orange pumpkin has 23 kcal and 3 grams of sugar. Pumpkin has a glycemic index of 64 (medium). Pumpkin recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with pumpkin. Download the Hint app and check out the recipes section for more details.

Some functional foods help control blood sugar levels and manage diabetes.

Functional Foods to Control Diabetes

Several functional foods that help control diabetes.

Here is a list of a few such functional foods for diabetes. Some of them are included in the diabetic diet instant plan.

  • Fenugreek seeds
  • Apple cider vinegar
  • Moringa leaves
  • Nuts and seeds
  • Jamun fruit
  • Cinnamon
  • Garlic

Fenugreek for Diabetes

Fenugreek (methi) seeds are beneficial in the prevention and treatment of diabetes. The pharmacological activities of trigonelline, a major alkaloid component of fenugreek, have been more thoroughly evaluated than fenugreek's other components, especially with regard to diabetes.

Trigonelline has hypoglycemic, hypolipidemic, neuroprotective, memory improving, antibacterial, antiviral, and antitumor activities. It has been shown to reduce diabetic auditory neuropathy and platelet aggregation.

It acts by affecting β cell regeneration, insulin secretion, activities of enzymes related to glucose metabolism, reactive oxygen species, and neuron excitability.

Trigonelline a plant alkaloid present in fenugreek helps lower blood sugar levels.

Use the Hint app to find recipes with fenugreek and try to prevent or control diabetes.

Apple Cider Vinegar for Diabetes

The acetic acid present in apple cider vinegar slows down the conversion of complex carbohydrates into the bloodstream preventing a spike in blood sugar levels. Besides maintaining blood sugar levels apple cider vinegar promotes gut health, helps in weight loss and control, improves heart health by increasing good cholesterol, and reduces inflammation in the body.

It can be incorporated into the diet as a salad dressing or in homemade mayonnaise. Having it before meals by diluting it with water maximizes the health benefits.

Acetic acid present in apple cider vinegar helps lower blood sugar levels.

Use the Hint app to find out the nutrients present in apple cider vinegar and try to control or prevent diabetes.

Moringa Leaves for Diabetes

Moringa leaves (commonly known as drumstick leaves) are traditionally used in the management of diabetes and contain potent bioactive isothiocyanates.

Moringa is rich in essential minerals. It is a non-dairy source of calcium. Moringa can also add other nutrients like potassium, zinc, magnesium, iron, copper, phosphorus, and zinc to your diet.

Moringa leaves have quercetin which is an antioxidant that helps to lower blood pressure and another antioxidant is chlorogenic acid which stabilizes blood sugar levels.

How do you add moringa to your diet? You can consume moringa leaves in three different ways- raw leaves, powder, or juice. The dosage of moringa should be one teaspoon regularly which is equivalent to 2 grams.

Moringa leaves (commonly known as drumstick leaves) are traditionally used in the management of diabetes and contain potent bioactive isothiocyanates. Moringa is rich in essential minerals. It is a non-dairy source of calcium. Moringa can also add other nutrients like potassium, zinc, magnesium, iron, copper, phosphorus, and zinc to your diet. Moringa leaves have quercetin which is an antioxidant that helps to lower blood pressure and another antioxidant is chlorogenic acid which stabilizes blood sugar levels.

Use the Hint app to learn more recipes with moringa or drumstick leaves.

Seeds and Nuts or Dry Fruits for Diabetes

Nuts and seeds are an important part of a balanced diet. They are good sources of protein, monounsaturated fatty acid, and fiber. Moreover, they are low in carbohydrates thus keeping us full and lowering the blood sugar levels.

Research suggests that consuming nuts and oil seeds

  • lowers cholesterol
  • decreases the prevalence of cardiovascular diseases,
  • decreases the risk factors for type 2 diabetes and metabolic disorders.

Nuts and seeds are an important part of a balanced diet. They are good sources of protein, monounsaturated fatty acid, and fiber. Moreover, they are low in carbohydrates thus keeping us full and lowering the blood sugar levels.

Use the Hint app to learn more recipes with moringa or drumstick leaves.

Jamun Fruit for Diabetes

Jamun, also known as Indian blackberry is a blessing for diabetics.

It contains alkaloids which consist of jambolin, jambosine, and ellagic acid that help in lowering blood sugar levels.

It also contains protein, calcium, potassium, phosphorus, sodium, and vitamin C in trace amounts.

Apart from its potent antidiabetic property, this juicy fruit helps in

  • boosting immunity
  • heals mouth ulcers
  • purifies blood
  • stimulates digestion, and
  • nourishes skin

Jamun, also known as Indian blackberry is a blessing for diabetics. It contains alkaloids which consist of jambolin, jambosine, and ellagic acid that help in lowering blood sugar levels.

Use the Hint app to find more nutrients present in Jamun fruit and try to control or prevent diabetes.

Cinnamon for Diabetes

Including cinnamon in your diet helps lower the risk of diabetes complications. Cinnamaldehyde, which gives the aroma of cinnamon, has anti-diabetic effects such as blood glucose and lipid regulation, insulin resistance improvement, and reducing inflammation.

Cinnamaldehyde present in cinnamon helps lower blood sugar levels by increasing insulin production

Use the Hint app to find several recipes with cinnamon and try to prevent or control diabetes.

Garlic for Diabetes

High homocysteine levels in the blood lead to diabetes complications such as eye damage, kidney damage, and cardiovascular diseases. Allicin in garlic helps reduce high homocysteine levels.

Allicin present in garlic helps guard against health issues like heart disease and cancer. It also protects against health issues that impact your blood vessels and helps lower your blood sugar, blood pressure, and blood lipids.

High homocysteine levels in the blood lead to diabetes complications such as eye damage, kidney damage, and cardiovascular diseases. Allicin in garlic helps reduce high homocysteine levels.

Use the Hint app the find recipes with garlic and try to prevent or control diabetes.

Exercise for Diabetes

There are many exercises that could help diabetes patients control their blood sugar levels. Here are four such exercises you can perform without any risk of injury or low blood sugar.

  • Brisk walking
  • Yoga
  • Biking or cycling
  • Pilates

Tracking the number of calories you burn during exercise is critical for diabetes patients. You can use the Hint app to track your calorie burn for these exercises along with 20 other workouts.

Brisk Walking for Diabetes

Brisk walking offers many health benefits to people of all ages and fitness levels. It boosts immunity and eases joint pain. It also helps prevent chronic diseases and even prolong your life.

You can walk anywhere, any time and it’s free.

Brisk walking offers many health benefits to people of all ages and fitness levels. It boosts immunity and eases joint pain. It also helps prevent chronic diseases and even prolong your life. You can walk anywhere, any time and it’s free.

Briskly walking can help you build stamina, burn excess calories and make your heart healthier.

It can help the body to use insulin more effectively.

It can benefit your mind by helping to reduce stress levels and symptoms of depression and anxiety.

Walking can even help to improve your sleep.

Use the Hint app to track your brisk walking workouts.

Cycling for Diabetes

Nearly half the people with type 2 diabetes have arthritis (joint pain). Diabetic neuropathy, a condition that occurs when the nerves become damaged, can also cause joint pain in people with type 2 diabetes.

If you have lower joint pain, consider choosing low-impact exercise such as cycling. It can help you manage your blood glucose while minimizing strain on your joints.

Cycling helps reduce blood sugar levels without strain on your joints

Use the Hint app to track your cycling/biking workouts.

Yoga for Diabetes

Yoga improves your overall metabolic and psychological health. It increases insulin sensitivity, improves glucose tolerance and lipid metabolism.

Yoga should be learned under the guidance of a qualified yoga trainer. There are four different styles of yoga

  • Hatha yoga
  • Power yoga
  • Surya namaskar
  • Nadisodhana (Pranayama)

You can track your calorie burn for all these types of yoga using the Hint app.

Yoga improves your overall metabolic and psychological health. It increases insulin sensitivity, improves glucose tolerance and lipid metabolism.

While many are safe, some can be strenuous and may not be appropriate for everyone.

Beginners should avoid extreme practices. Patients taking medication to control diabetes should carefully monitor their bodies’ reactions to any new fitness activity. Overlooking the warning signals of pain and discomfort while performing yoga practice may result in serious injury.

Yoga practitioners should never push themselves beyond their physical capacity.

Yoga practices are generally recommended on an empty stomach, but those taking treatments for diabetes may take light snacks to prevent hypoglycemia.

Download the Hint app to track your yoga sessions.

Pilates for Diabetes

Pilates is a moderate-intensity muscle strengthening exercise. It improves your flexibility and helps lower blood glucose levels.

Pilates is a moderate-intensity muscle strengthening exercise. It improves your flexibility and helps lower blood glucose levels.

Use the Hint app to track your calorie burn from a pilates session.

Diabetes Management

Definition of diabetes

WHO defines diabetes as “a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces”.

Type 1 Diabetes occurs when there is little to no production of insulin. About 10% of the diabetic population has type 1 diabetes. Type 2 Diabetes occurs where there is a decreased production of insulin. It is the most common form of diabetes and occurs in about 90% of the population. Gestational Diabetes occurs during the 23 to 28th week of pregnancy. It is marked by hyperglycemia or increased blood sugar levels which usually disappear away once the baby is delivered. Such females and their offspring develop type 2 diabetes at a later stage in life.

Types of Diabetes

Type 1 Diabetes occurs when there is little to no production of insulin. About 10% of the diabetic population has type 1 diabetes.

Type 2 Diabetes occurs when there is a decreased production of insulin. It is the most common form of diabetes and occurs in about 90% of the population.

Gestational Diabetes occurs during the 23 to 28th week of pregnancy. It is marked by hyperglycemia or increased blood sugar levels which usually disappear away once the baby is delivered. Such females and their offspring develop type 2 diabetes at a later stage in life.

Risk Factors of Diabetes Mellitus

Improper lifestyle with lack of awareness about diabetes and its complications, delayed diagnosis, increasing urbanization, risk factors such as sedentary lifestyle, and improper diet, account for the escalating rates of type 2 diabetes worldwide.

Global numbers of diabetes prevalence have continuously risen from 151 million in 2000, when the IDF Diabetes Atlas first was launched, to 285 million in 2009 and 382 million in 2013. In the year 2017, the number of people with diabetes was 424.9 million which is estimated to increase to 628.6 million by the year 2045. In this context, 50% of individuals with diabetes are undiagnosed, especially in developing countries.

Symptoms of Diabetes

Nearly half the people with diabetes in India are undiagnosed.

If your immediate family members have diabetes, then you are at risk of diabetes at some point in your life due to similar lifestyles and genes.

Knowing the early signs of diabetes helps you prevent the onset of such chronic disease.

Diabetes symptoms include increased thirst, excess hunger, unexplained fatigue, unexplained weight loss, tingling in hands, blurred vision, slow wound healing and frequent urination.

If in doubt, please get your Hba1c test and consult your doctor.

Diabetes Normal Level

According to the American Diabetes Association, the following tests are used to diagnose type 2 diabetes

Normal sugar range for Diabetic Individuals: Fasting 70 to 100 mg/dL, Random 100 to 140 mg/dL and 2 Hours after Meal < 180 mg/dL

A. Fasting plasma glucose (FPG or fasting blood glucose, FBG):

  • This test measures the level of glucose in the blood after an 8 to 12-hour fast.
  • Normal ranges for fasting blood glucose levels are 70 to 99 mg/dL and a level above 126 mg/dL observed after more than one test is categorized as diabetes.

B. Hemoglobin A1c:

  • Also called A1c or glycated hemoglobin is hemoglobin with glucose attached. The A1c test evaluates the average amount of glucose in the blood over the last 2 to 3 months by measuring the percentage of glycated hemoglobin in the blood.
  • In individuals without diabetes: the HbA1c level is less than 5.7% (39 mmol/mol)
  • For individuals suffering from Diabetes: the HbA1c level is 6.5% (48 mmol/mol) or higher.
  • Individuals with HbA1c levels between 5.7% to 6.5% are categorized as suffering from Prediabetes.

HbA1c is hemoglobin with glucose attached. The A1c test evaluates the average amount of glucose in the blood over the last 2 to 3 months by measuring the percentage of glycated hemoglobin in the blood. In individuals without diabetes: the HbA1c level is less than 5.7% (39 mmol/mol). For individuals suffering from Diabetes: the HbA1c level is 6.5% (48 mmol/mol) or higher. Individuals with HbA1c levels between 5.7% to 6.5% are categorized as suffering from Prediabetes.

C. 2-hour oral glucose tolerance test:

This test involves drawing a fasting blood test sample, followed by having an individual drink a 75-gram glucose solution and drawing another sample two hours after consuming the glucose solution3. The blood glucose level 2 hours after consumption of glucose solution is an indication of the individual’s health condition as categorized below.

2-hour blood glucose levelIndication
Less than 140mg/dLNormal glucose tolerance
Between 140 and 199 mg/dLPrediabetes (impaired glucose tolerance)
Greater than or equal to 200 mg/dLDiabetes

Complications of Diabetes Mellitus

Uncontrolled diabetes leads to an increased risk of complications such as

  • Heart diseases
  • Stroke
  • Kidney diseases
  • Nerve damage
  • Eye complications
  • High blood pressure
  • Foot complications
  • Infections

Improving your lifestyle through proper nutrition and physical activity can help you prevent such complications. Following the diabetic diet instant plan could even help achieve diabetes remission and reduce your medication.

Complications of diabetes include kidney damage, brain stroke, heart attack, peripheral neuropathy, diabetic foot, cataract, and glaucoma.

How to control diabetes?

Increasing physical activity and maintaining a healthy weight play a crucial role in the management of diabetes.

Strong evidence supports the effectiveness of Medical Nutrition Therapy interventions when conducted for 3-6 months improved HbA1c in type 2 diabetes up to 2.0% and 1.9% in type1 diabetes respectively.

In a study effect of low-carbohydrate- compared with low-fat diet intervention on metabolic control in people with type2 diabetes it was found that individuals on a low carbohydrate diet had improved HbA1c levels, lowered triglycerides, raise HDL cholesterol, lowered blood pressure, and a greater reduction in diabetes medication.

A study conducted by Ojho et al states that individuals on a low glycemic index diet (GI) have better glycemic control than a higher glycemic index diet in patients with type 2 diabetes.

Apart from this study conducted by Wang et al concluded that individuals on a low carbohydrate diet can improve blood glucose levels better than a low-fat diet with type 2 diabetes.

A meta-analysis conducted in 2013 of studies ranging from 4-24 weeks in duration reported that plans that are high in protein constituting 25 - 32% of the total energy compared to 15-20% resulted in 2 kg more weight loss and 0.5% reduction in HbA1c levels.

How to prevent diabetes?

Type 2 diabetes is preventable through early diagnosis and lifestyle interventions. Insulin resistance and prediabetes are recognized as preconditions that could be managed through medical nutrition therapy early in the life cycle of an individual to prevent the onset of type 2 diabetes.

Here is more information on insulin resistance and prediabetes

Insulin Resistance

Chronic stress is the primary cause for insulin resistance. It is also known as impaired glucose tolerance. Insulin resistance is reversible with diet and change in lifestyle.

It is the resistance to the hormone insulin, resulting in increased blood sugar. In an individual with insulin resistance, the pancreas makes more insulin, cells resist insulin, the sugar level in the blood increase and that excess sugar is stored as fat. Due to high blood sugar and excess body fat the individual will feel more tired and hungry. As a result, he/she eats more food leading to increased insulin production. If uncontrolled insulin resistance can lead to prediabetes and diabetes.

If insulin resistance is left untreated, long-term complications may develop, which include type 2 diabetes, heart disease, and vascular diseases.

People with insulin resistance may experience

  • Frequent urination,
  • Excessive thirst
  • Dark, dry patches of skin on the groin, armpits, or back of the neck, known as acanthosis nigricans
  • Weight gain,
  • Skin tags
  • High triglyceride levels and low HDL (good cholesterol)
  • High blood pressure,
  • PCOS

Insulin resistance symptoms include frequent urination, excessive thirst, dark, dry patches of skin on the groin, armpits, or back of the neck, known as acanthosis nigricans, weight gain, skin tags, high triglyceride levels, low HDL (good cholesterol) and high blood pressure. Insulin resistance symptoms include frequent urination, excessive thirst, dark, dry patches of skin on the groin, armpits, or back of the neck, known as acanthosis nigricans, weight gain, skin tags, high triglyceride levels, low HDL (good cholesterol) and high blood pressure.

To improve insulin resistance:

  • Fix your diet,
  • Manage your weight,
  • Limit saturated fat intake,
  • Get enough sleep,
  • Be physically active.

An instant diet plan to reverse insulin resistance will be available soon. Meanwhile, download the HINT app and improve your lifestyle.

To reduce insulin resistance: improve your diet, manage your weight, limit saturated fat intake, get enough sleep, and be physically active.

Prediabetes

It is a condition in which blood sugar is high but not high enough to be type 2 diabetes.

Prediabetes is reversible!!! The majority of individuals with prediabetes are undiagnosed as it is an asymptomatic condition.

There are 80 million people with prediabetes in India. Every 1 in 6 Indians is prediabetic.

People who have metabolic syndrome—a combination of high blood pressure, abnormal cholesterol levels, and large waist size—are more likely to have prediabetes.

You are prediabetic if: HbA1c value is between 5.7% and 6.4%. Fasting plasma glucose levels are between 100 and 12mg/dL or 2 hour oral glucose tolerance test values are between 140 and 199 mg/dL

Progression from prediabetes to type 2 diabetes isn't inevitable. With lifestyle changes, adequate nutrition, physical activity, weight loss, and medication, it's possible to bring a blood sugar level back to normal.

You are at high risk of prediabetes if you are not being physically active for at least 30 minutes per day, are overweight or have a family history of diabetes, or high blood pressure.

Download the HINT app and prevent DIABETES.

Progression from prediabetes to type 2 diabetes isn't inevitable. With lifestyle changes, adequate nutrition, physical activity, weight loss, and medication, it's possible to bring a blood sugar level back to normal.

An instant diet plan to reverse prediabetes will be available soon. Meanwhile, download the HINT app and improve your lifestyle.