This year, the World Health Organization (WHO) focused on increasing awareness about diabetes on WORLD HEALTH DAY. The aim is not only to create awareness but also to diagnose, treat and care for the disease.
According to WHO, 422 million people worldwide have diabetes, and that number is likely to double in the next 20 years. As we all know there are 2 types of diabetes: Type1, in which the pancreas produces little or no insulin on its own. Type 2, which is usually seen in adults and occurs when the body becomes resistant to insulin or doesn’t produce enough of it. According to the WHO, Type 2 diabetes cases have increased significantly in the past three decades.
In many cases, diabetes can be managed through healthy eating and exercise.
So, what exactly is your definition of eating right? Less carbs? Starving yourself? Or denying yourself wholesome delicious food thinking that you would lose weight this way?
Fad diets are never successful which we all have experienced at some point in our lives.
Let us put down five basic principles of eating right!
EAT SOMETHING WITHIN THE FIRST 10 TO 15 MINUTES OF GETTING UP
If you eat something within the first 10 to 15 minutes of getting up, blood sugar and energy levels increase, leading to an increase in metabolic rate and fat burning, and a decrease in acidity and bloating. You’re less likely to overeat later and your blood sugars remain stable through the day.
It is a habit to pick up a cup of tea or coffee as soon as we wake up, which we feel is the right thing to do early morning to actually wake you up. Sadly, this isn’t true. Tea and coffee are stimulants that will increase your heart rate, blood pressure and would put the body under stress. Your body will respond by hampering fat burning.
EAT EVERY TWO HOURS
It has been a tradition to eat three meals but this way we land up eating more every meal. It is advisable to eat small meals every 2 hours. When you eat every two hours, you tend to eat smaller meals. When we consume less calories at a time, they get utilized better and not stored as fat. This is the best way to provide your body with nutrients, burn fat and control cravings.
In between meals could be a fruit, handful of nuts, a smoothie. Nothing fancy to be prepared and feel the pressure of arranging meals every 2 hours. Keep it simple.
EAT ACCORDING TO YOUR ACTIVITY LEVELS
Eat more when active and less when you’re less active. Your body’s requirements change depending on your activity levels, hormonal changes. Eating more food when your active will make your body an efficient calorie burner, which will increase the metabolic rate of your body. This keeps you energetic and help you lose fat efficiently.
EAT WHOLE FOODS DIET
Avoid processed foods and those with added sugar. Eat a variety of non-starchy vegetables, whole grains, lean proteins, fruit. Include healthy fats in your diet like nuts and avocado.
FINISH YOUR LAST MEAL 2 HOURS BEFORE SLEEPING
Your heaviest meal should be your breakfast. As the day comes to an end and you wind down your activities, meal should be lighter. Once food is digested before you sleep, your body is ready for repair work and you will get sound sleep.
The writer of the article is Dr. Sajid Burud, Specialist – Internal Medicine.
To gain more insights about the changes you may have to consider for your health, book a consultation with Dr. Sajid Burud today!