Diabetes is often connected to the consumption of excessive sugar intake. However, in her recent Instagram post, Indian nutritionist Munmun Ganeriwal explained that it is actually a “lifestyle disease”. Meaning, a couple of tweaks here and there in one's lifestyle can help manage the condition. Ganeriwal, through her post, listed simple measures to incorporate into one's daily routine.
Change your lifestyle
Ganeriwal writes, “Let's get this straight first: diabetes is not caused by eating sweets or consuming sugar. It is really a 'lifestyle disease'. i.e., the consequence of following an unhealthy lifestyle. Adopt appropriate lifestyle changes that focus on eating right, exercising consistently and regulating bed timings.”
Diet
“Eating is not grazing,” she writes. Eating as per hunger ensures one is not starving and is eating at the right times while keeping blood sugar steady. Carbohydrates are essential for diabetics. Just stay away from the processed/refined variety like biscuits, cookies, muffins, etc. Adding fat to a meal lowers its glycemic index (GI). The fat, the slower the sugars are digested, and lower the GI. Add ghee, nuts and seeds to your meals.
Add more protein
Protein is not limited to people who want to lose weight. It helps increase insulin-sensitivity. Having wholesome meals that include curd, eggs, wheat and rice helps gain an optimal protein profile.
Exercise!
Incorporate strength training into your workout regimen to increase insulin sensitivity. Structured and progressive strength training improves how the body uses insulin and allows glucose to get around the body better.
Get enough sleep
Sleeping at irregular hours causes our “body clock” to malfunction and consequently affects the natural, biological processes such as secretion of insulin that are “programmed” into the human system. Get enough rest, and sleep daily. Make a habit to go to bed and get up at the same time.
