Diabetes has a genetic link, but the onset of type-2 diabetes can be controlled with a healthy lifestyle. Those who are genetically predisposed to this disease should maintain a healthy eating habit. Moreover, since type-2 diabetes is also seen among teenagers these days due to unhealthy eating habits and lifestyle, it’s best to inculcate a healthy lifestyle early on.
“First, it is necessary to control the portion intake. This means, one should cut down on quantity of food intake every day,” said Sheela Krishnaswamy, independent diet, nutrition and wellness consultant and director, Board of International Confederation of Dietetic Associations (ICDA). For example, it has been seen that if the required food intake for a sedentary worker is between 1800 calories and 2000 calories, she ends up consuming 2,500 calories without burning it off through exercise. The result: Onset of obesity, which causes diabetes in the long run, explained Sheela.
The next step to postpone onset of diabetes would be fibre intake. “The Indian diet, particularly in urban areas, is rich in refined carbohydrate and low in fibre. This needs to be reversed,” said Sheela. Refined carbohydrate includes sugar, maida, rice etc.
Such food should be avoided. Instead, intake of unrefined carbohydrates like brown rice, atta (whole wheat), whole wheat bread, ragi, jawar etc should be increased. “Also, one should emphasise on the fibre intake every day in forms of whole grains and pulses such as rajma, whole moong, vegetables (both raw and cooked), fruits and nuts. A fibre-rich diet also helps maintain blood pressure and weight,” added Sheela.
Attention should be given so that fat intake and deposition around the waist area of the body can be avoided. “Excess fat intake usually gets stored around the waist area, typically in the Indian population, leading to diabetes. Thus, fat intake should be reduced,” said Sheela. Also, intake of cholesterol-rich food and processed food should be avoided, she added.
Stress — both physical and mental — is a factor that predispose individuals to diabetes. “While stress aggravates chances of getting diabetes, each individual should find their own way of combating the stress factor. Exercise, no doubt, is one of the best ways to tackle stress and acts as a mood elevator. About 30 minutes to 40 minutes of brisk walking is needed to stay fit and balance stress levels. Others may opt for meditation and yoga, according to their comfort levels,” said Jyothi Prasad, chief dietician, Manipal Hospital.
Individuals have different ways of modifying mental stress. Taking a break from monotonous routine and going out for holidays is useful for some people. Spending time developing a hobby or listening to music relieves reduces stress. However, the bottomline is that people should combat excessive stress, she added.
People with genetic predisposition to diabetes need to be extra cautious. “Maintaining the body weight to an ideal range with no waist obesity is important. Moreover, these days youngsters in the age group of 25 years to 30 years are getting affected with diabetes, which in many cases are symptom-less. After turning 25 years old, a person should monitor the blood sugar level once every six months,” said Jyothi.
