Food and Physical Activity. Eating healthy foods can help you control your weight – and prevent or Control diabetes & other Health Risk.
Keep your diabetes and blood pressure under control to lower the chance of getting kidney disease. High blood pressure—also called hypertension—raises your risk for heart attack, stroke, eye problems, and kidney disease.
Meal Plan: Advise of choosing and listed right Low & Medium GI Value food, Choose foods low in trans fats, saturated fats, added sugars, and sodium (salt), learn importance of Mono and Poly unsaturated, learn how to control Diabetes and prevent other health risk by naturally nutrient food.
There are two main types of diabetes: type 1 and type 2. Type 2 is the most common and is often linked to being overweight. That means there are steps you can take to reduce your risk of developing it.
However, around 90% of people diagnosed with the condition have Type 2 Diabetes. If you maintain a healthy weight, you can reduce your risk of developing the condition
What is type 2 Diabetes?
Diabetes is a condition where the amount of glucose (sugar) in the blood is too high. Glucose levels are controlled by a hormone called insulin. In people with diabetes either not enough insulin is produced (insulin insufficiency) or it does not work properly (insulin resistance). For some people both happen at the same time. Good blood glucose control is important in the management of diabetes. If diabetes is not well controlled there is an increased risk of heart attacks and stroke, kidney and eye diseases, and damage to the nervous system. Lifestyle is important and can improve diabetes control. Some people may also need medication.
Diabetes and your weight
If you are overweight or obese, with a body mass index (BMI) of 25 or above, you’re at an increased risk of type 2 diabetes.
You can find out if you’re a healthy weight by calculating your body mass index (BMI) using our http://www.moveena.com/?page_id=70
However, BMI advice was issued by the National Institute for Health and Care Excellence (NICE) to south Asian and Chinese adults, who have a higher risk of developing type 2 diabetes than white populations. These groups are advised to maintain a BMI lower than the standard 25.
The advice is:
- Asians with a BMI score of 23 or more are at increased risk of developing type 2 diabetes.
- Asians with a BMI of 27.5 or more are at high risk of developing type 2 diabetes.
Although the evidence is less clear-cut, black people and other minority groups are also advised to maintain a BMI below 25, to reduce their risk of type 2 diabetes.
BMI isn’t the only important measurement. Your waist measurement may also indicate that you’re carrying extra body fat, and are therefore at risk.
- For all women, a waist measurement of more than 80cm (31.5 inches) indicates an increased risk.
- For white or black men, a waist measurement of more than 94cm (37 inches) indicates an increased risk.
- For Asian men, a waist measurement of more than 90cm (35 inches) indicates an increased risk.
If you lose excess weight, you’ll lower your risk of type 2 diabetes. A healthy nutrient food and physical aciivity are the key to a healthy weight, but that doesn’t have to mean going on a strict diet and spending hours at the gym.
Maintaina healthy weight: Losing weight, if you are overweight, can improve your diabetes control. It can: Reduce insulin resistance Improve blood fats Reduce your cardiovascular risk Make exercise easier
Glycaemic Index (GI) Some starchy carbohydrate is digested more slowly than others. Glycaemic Index is a measure of how quickly or slowly carbohydrate containing foods are digested and how much of an effect they will have on your blood sugar levels. Foods with a low glycaemic index are digested more slowly and have less of an impact on your blood sugar. With diabetes you should try and include some low GI foods on a regular basis.The amount you eat is also important. A small amount of a high GI food can affect your blood sugar the same as a large amount of a low GI food. This is referred to as Glycaemic Load.
Drink Alcohol only in moderation Alcohol is high in calories and can affect a type of fat in your blood called triglycerides. Alcohol can also affect your blood sugars and should be drunk only in moderation. Drinking on an empty stomach can increase your risk of hypoglycaemia (low blood sugars) if you are on certain types of medication.