Diabetes
How to live a sugar-free lifestyle with Diabetes?
You can love it, hate it and escape it too! Yes, we’re talking about sugar. Living a sugar-free diet is possible, and it’s possible without any taste compromises, how cool is that? Let’s dig into how you can live a sugar-free diet as a person with Type 2 Diabetes. But what exactly is sugar? Sugars are a form of Carbohydrate in foods that act as a source of energy for your body. They are essential to your diet and aid many biological processes. Sugar is present in natural foods such as fruits, veggies and dairy products and also in manufactured products. It is the manufactured ones that you need to save yourself from. They’re often labeled under different names such as glucose, sucrose, maltose, molasses, honey, etc. That’s why developing a habit of reading food labels is great for your health. What’s the need to go sugar-free, you ask? Well, there’s all the need for you to live sugar-free because it has lots of benefits, especially for people with diabetes. Here are some to give you an idea: It controls your blood sugar levels It improves insulin sensitivity It ensures good heart health It helps deal with obesity and weight loss It manages cholesterol It betters your dental health How to go sugar-free? Good question. We say–start small. Don’t directly aim for the end goal. Rather, aim for the journey. Here are some tips for you to get started: 1. Start small and succeed big Yes, a sugar-free diet plan sounds great but a sugar-free palate training sounds better. For something you’ve had almost all your life, it can be difficult to eliminate it. That’s why we say, start small and gradually remove sugar from your diet. The first few weeks can be low sugar instead of no sugar. This is the time when you can train your palate to get used to a less sugary lifestyle so it's easy to get to a sugar-free lifestyle. You can still eat foods with natural sugars such as fruits until you go completely sugar-free. Replace soda and fruit juices with water. Dry fruits have added sugars so be mindful of the quantity. Always go for whole wheat bread, pasta and grains with no added sugar. Add fewer sweeteners to your tea/coffee and breakfast like cereal. You may feel cranky at first, for not being able to consume your favourites. But it’s only momentary and your body will get used to it soon. Then, a healthy lifestyle will not seem so far. 2. Ditch the sweet sugars, obviously Many foods have hidden sugars but before you begin learning which ones they are, start cutting the very obvious ones. Yes, it means saying goodbye to your sweet tooth. No more ice creams or baked items, no more cakes and muffins either. As delicious as they are, they only help your taste buds and not your health. Although some foods with naturally high sugars (dry fruits, flavoured yoghurt, milk) have good nutrient content and help with a healthy lifestyle, you can try to cut those down as well and train your palate even better. 3. Food labels exist for a reason, learn how to read them Going sugar-free is a journey where you will learn every day. You will learn about foods that have high sugars, hidden sugars etc. The more you know, the better it is for your health. Hidden sugars are present in most packaged products. Eg: bread, rice, pasta, crackers etc. You can avoid these hidden sugars by reading the back of these products and spotting ingredients that may contain hidden sugars. These hidden sugars show up with different names on packets, that’s a manufacturing trick. But worry not, we’ll help you decode all the names so you can read labels like a pro and become sugar-free successfully. Here you go: Glucose Maltose Fructose Sucrose Lactose Dextrose Ask yourself – does it end with ‘ose’? Then out it goes! It can sound overwhelming at first, but once you learn what foods have sugars, following a sugar-free diet will start coming naturally to you. 4. Artificial sweeteners are a big NO Don’t trust the names. Artificial sugars can sometimes carry more sugar than actual sugar. They trick you into believing that you get to consume sugar without actually having it. But these sugar substitutes are not healthy. They can destroy any sugar-free lifestyle progress that you may have made because they can trigger your cravings. Ultimately, sticking to your sugar-free diet plan becomes harder. Although these sweeteners are marketed as sugar substitutes for cooking, they’re often added to packaged products as well. Back to labels, look out for these words: neotame, saccharin, sucralose, aspartame, and acesulfame potassium. These are the sweeteners you need to avoid. 5. Don’t forget to cut sugary drinks Don’t just focus on solids, liquids can be sugar-heavy too. Avoid drinks like hot chocolate, flavoured milk, fruit juices, soda, tonic water etc. Cocktails and alcohol can carry sugar too. 6. Unsweetened is the way to go Given how habitual we are to sugar, switching to unsweetened options of the foods we like may not seem appealing. But they appeal to your body. These products have no added sugars and the only sweet taste you might feel will be of the default product. Whenever a label has the word “unsweetened”, consider it your muse. Don’t forget to check for natural sugars though. Depending on whether or not natural sugars are a part of your diet, you can decide to consume them. 7. No sugar does not mean no flavour Opting for a sugar-free diet does not mean you’re opting for a flavourless diet. Although it may seem like that in the beginning, some variety in flavours might do the trick. You can try adding spices, seasonings and other ingredients that can add flavour. You can try vanilla too. There are plenty of options. If you put your mind to it, discovering sugar-free ways to enjoy your food may turn out fun. You can explore unique ways to enjoy your favourite foods without consuming sugar, plus savouring more flavours. A double win! 8. Collect nutrients from other sources When you remove naturally sugary foods from your diet, which are important for your body, it is essential to replace them with other foods that carry the same nutrients. For instance, fruits high in vitamins and fibre can be replaced by vegetables with the same nutrients. Be sure to eat a diversity of veggies so your body gets all sorts of nutrients. You can also consider adding daily supplements to your diet. Take time, talk to your doctor and plan your food consumption accordingly. Switching to a sugar-free lifestyle can seem like a hard nut to crack. But remember that the efforts you put into going sugar-free, even if you just limit your intake, create a good impact. You can also keep trying strategies like alternate no-sugar and low-sugar diets week to week until you’re certain that your palate has been retrained. Trust that the results will show up soon, your skin will be better, you will feel more energetic, you will lose weight and more. A sugar-free diet is bad news only for your tongue. You will realise that your body has no complaints. Sources: https://www.healthline.com/health/food-nutrition/no-sugar-diet#takeaway https://www.openaccessgovernment.org/physical-and-mental-health-benefits-of-a-sugar-free-diet/146723/ https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-groups/sugar-and-diabetes https://www.healthline.com/health/diabetes/diabetes-weight-loss-no-sugar#Results-from-my-new-no-sugar-lifestyle https://www.medicalnewstoday.com/articles/317355 https://www.news-medical.net/health/Low-Sugar-Foods-for-Diabetes.aspx
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What is a Diabetes Chart?
Diabetes is like an infant. You cannot just let it be. If you do, it may go wild and end up with complications. Because diabetes affects how your body deals with blood sugar control, it is important to monitor it and try to stay in the recommended ranges you see in a diabetes chart. While the blood sugar range recommended for every diabetic person can differ based on multiple factors, let’s look at a generally accepted diabetes chart as recommended by the American Diabetes Association. Let’s look at a diabetes chart Before meals (fasting) After meals (post-prandial) Other Adults with type 1 diabetes 80-130 mg/dL < 180 mg/dL (1 or 2 hours after) Adults with type 2 diabetes 80-130mg/dL < 180 mg/dL (1 or 2 hours after) Children with type 1 diabetes 90-130 mg/dL 90-150 mg/dL at bedtime/overnight Pregnant people (T1D, gestational diabetes) < 95 mg/dL 140 mg/dL (1 hour after) 120 mg/dL (2 hours after) 65 or older 80-180 mg/dL 80-200 mg/dL for those in poorer health, assisted living, end-of-life Without diabetes 99 mg/dL or below 140 mg/dL or below What are all these complicated terms? Well for starters all these complicated terms will be your friends in your diabetic journey. Jokes apart, understanding these terms will always come in handy when reading a diabetes chart, let’s dive in: Blood Sugar Levels: The amount of glucose in the blood, measured in milligrams per deciliter (mg/dL). Fasting Blood Sugar: This is the blood sugar level after not eating for a while, typically overnight. Postprandial Blood Sugar: This measures blood sugar levels after eating. How do I measure my glucose levels? There are multiple ways to measure your glucose levels. You can choose depending on your convenience and/ or what your doctor suggests. Glucometer:A small drop of your blood is taken into a Glucometer from your fingertip, then placed on a strip and put into the glucometer. The results are then displayed on the glucometer screen after some seconds. Continuous Glucose Monitoring (CGM):In this blood sugar test, a sensor is placed on your arm or stomach. The sensor is supposed to be scanned with a reader and can be used for up to 14 days. Many CGM sensors can also be used with a smartphone. Usually, people with diabetes tend to check their glucose levels multiple times a day which is, before meals and two hours after meals. The readings from these tests will help you determine how your body is performing through a diabetes chart. There are other factors too When consulting a doctor to determine your glucose targets, they may consider multiple factors. These factors are also the reason your glucose targets will always differ from another diabetic person. The factors can be: Your age Other health conditions like cardiovascular disease How long you’ve had diabetes Pregnancy, if there Your treatment plan History of adverse effects from the treatment Any complications from diabetes Your lifestyle Taking stress What is a daily routine chart? A daily routine chart is exactly what it sounds like, a plan for your day-to-day life. It mentions the tasks a person with diabetes should include in their every day to manage their condition better. It includes meal organisation, physical activity, blood sugar monitoring, medication doses, etc. What is a diabetes self-care chart? A self-care chart is a personalised tool that helps in diabetes management focusing on your overall well-being. It includes a broad range of activities focused on physical, emotional, and mental health. More of what you may see in a self-care chart is: Blood Glucose Monitoring Medication Adherence Meal Planning and Nutrition Physical Activity and Exercise Stress Management and Relaxation Sleep Hygiene Self-Monitoring and Goal-Setting Social Support and Community Engagement Lifestyle Balance and Enjoyment Some people question why is it even important to measure your blood sugar. But trust us, it is. Monitoring your glucose levels with the help of a diabetes chart is one of the most important factors in diabetes management. Understanding what causes your sugar spike and fall helps a great deal in developing a customised diabetes care plan and also setting diabetes goals. Not only that, you get a close-up on how each task affects your sugar levels such as medications, foods, exercise, lifestyle changes etc. In fact, periodically getting your sugar levels checked is a great habit for a non-diabetic person too. Through the fluctuations of glucose levels, we learn the dance of balance and the art of resilience. Sources: https://www.healthline.com/health/diabetes/normal-blood-sugar-level https://www.healthline.com/health/diabetes/blood-sugar-levels-chart-by-age#about-glucose-levels https://www.medicalnewstoday.com/articles/317536#guidelines https://www.health.com/normal-blood-sugar-7559012 https://www.healthline.com/health/diabetes/blood-sugar-level-chart#a-1-c-ranges
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How do I know if I have diabetes?
"The groundwork of all happiness is health." - Leigh Hunt If your body’s groundwork isn’t strong, the body will tend to feel weak. With time, it may get worse. Lucky for us, our bodies don’t straightaway jump into an illness. They start by talking to you through Symptoms. A way for them to say “Hey buddy, there’s something wrong in here and I need your help.” Prevention is always the best route but when you happen to miss that, look out for your second shot – recognising the symptoms. Some common diabetes symptoms are easy to see, while others may go unnoticed. Few symptoms of diabetes differ from person to person and some people tend to show no symptoms at all. Some common diabetes symptoms have a gradual increase and that’s what we will talk about today. What is diabetes? When your body cannot manage your blood glucose levels well, it leads to a condition called diabetes. It all boils down to the hormone that helps your cells absorb sugar – insulin. This hormone helps in the absorption of sugar into your cells, which is converted into energy. When your body is unable to absorb sugar properly, it may lead to diabetes. In people with diabetes, the body either produces insufficient insulin or is unable to efficiently utilize the insulin it generates. The former is called Type 1 diabetes and the latter is called Type 2 diabetes. Let’s talk symptoms Your symptoms depend on your glucose levels. Some people, especially those with Type 2 diabetes or Prediabetes, may not have any symptoms. But in the case of type 1 diabetes, symptoms show up early. Symptoms of Type 2 diabetes develop slowly. Here are some common diabetes symptoms: Increased hunger Feeling more thirsty than usual or dry mouth Unexpected weight loss Frequent urination Blurry vision Feeling extreme fatigue Wounds heal slowly (sores, cuts, and bruises) Feeling irritable or having mood changes Frequent skin and/or vaginal yeast infections Numbness or tingling in your hands or feet Type 1 diabetes symptoms The onset of Type 1 diabetes symptoms is very early and can occur within a few weeks as the body doesn’t produce enough insulin. Because these symptoms occur rapidly, they tend to be more serious and easily noticed. For instance, experiencing abnormal weight loss in a short span. This quick nature of Type 1 diabetes can take your sugar levels very high before you get diagnosed and treated. In such times, it may end up in a medical emergency called ketoacidosis. Type 2 diabetes symptoms Type 2 diabetes symptoms are slower to develop because of Insulin Resistance or insufficient insulin production. Many can have this type of diabetes without any noticeable symptoms. When these symptoms show up, they can seem minor, dismissable, or mistaken for something else. When going through Type 2 diabetes, the increasing glucose in the blood may cause: Numb limbs Pain in the limbs Open sores on feet Changes in skin Vision loss Can diabetes be prevented? Yes and No. Type 1 diabetes cannot be prevented but with the help of a balanced diet plan, some medication, and a good lifestyle, the risks can definitely be lowered. Type 2 diabetes can be prevented. Although the genetical factor in Type 2 diabetes can’t be avoided, a good diet and a better lifestyle can prevent the start of Type 2 diabetes altogether. Here are some steps to start with: Workout for at least 30 mins daily Set weight goals as per your body Reduce alcohol consumption Stop smoking Try not to take a lot of stress Get at least 7-9 hours of sleep daily When should you take a trip to the doctor? If you’ve not been diagnosed yetConsider seeing a healthcare provider right away, especially if you see any common diabetes symptoms like feeling thirsty more often or frequently urinating. The earlier the diagnosis, the sooner the treatment starts, and the better you get to live. If you have been diagnosed Ensure that you get regularly checked by your doctor so they can help you manage diabetes. This could go on until your glucose levels normalize. To sum up, we strongly agree with Leigh Hunt’s words – maintaining good health is the cornerstone of a happy life. Through diabetes, we realize how important it is to listen to your body and recognise the symptoms early. Though exercising prevention should go without saying, understanding the bodily hints and getting timely medical help is also important. Be it the rapid Type 1 diabetes symptoms or gradual Type 2 diabetes symptoms, being proactive in managing one's health is key. Some lifestyle adjustments here and there, some fixing your food habits and some doctor appointments will help you a great deal in preventing or managing diabetes. Just treat your health as your greatest asset and you will reap the returns soon. Sources: https://www.healthline.com/health/diabetes-symptoms https://www.healthline.com/health/diabetes https://my.clevelandclinic.org/health/diseases/7104-diabetes https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444 https://www.aimsindia.com/blog/decoding-diabetes/
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Prevent Diabetes with Six Easy Steps
What does it mean when you cannot manage your blood sugar levels? diabetes, yes. But it is also your body telling you that it needs your help. Blood sugar or Glucose is a major source of energy for your body but it cannot be absorbed directly into the cells. A hormone called Insulin helps in the absorption of sugar into your cells. When your body is unable to absorb sugar properly, it may lead to diabetes. There are ways to prevent diabetes though, and we’re here to share them with you. But wait, there’s more.Type 1 and Type 2 diabetes Type 1 diabetes happens when your immune system mistakenly destroys your insulin-producing cells. Resultingly, your pancreas will produce little to no Insulin. Type 1 diabetes cannot be prevented. Type 2 diabetes, a more common one, happens when your body either doesn’t make enough insulin or becomes resistant to it (also called Insulin Resistance). Type 2 diabetes can be prevented with the help of lifestyle measures. Taking measures to prevent diabetes is important, but first comes diagnosis. Sometimes, a timely diagnosis may help you recognize the presence of Pre-diabetes in your body. Pre-diabetes, as the name suggests, is a stage that occurs before your body is diagnosed with diabetes. This is when your glucose levels are higher than normal but not high enough to fall under type 2 diabetes. Taking preventive measures against pre-diabetes is just as important as taking preventive measures against full-blown diabetes. But how to prevent diabetes? Let’s look at some steps: 1. Extra weight means extra work Just like all your other belongings, your body needs maintaining too. When it comes to Diabetic or Pre Diabetic people, carrying extra weight can increase your health risks. Don’t fret though, losing weight to get better doesn’t mean that your body has to go through drastic labour. Getting rid of just 5-7% of weight can reduce the risk of Type 2 diabetes. The American Diabetes Association’s recommendation for pre-diabetes is to lose at least 7% - 10% so the disease does not progress. That’s quite a rule you can live by. Going beyond may bring you even greater benefits. You can start by setting weight-loss goals for yourself with the help of a healthcare professional to ensure they are realistic and healthy. Also, maintaining a balanced plate for your meals combined with regular exercise could help you bring notable results. 2. Turn to smart bites Here’s our favorite part, food. Some may think that avoiding carbs altogether is best, but we beg to differ. Carbs aren’t just sugar, it’s starch and fibre too (which, by the way, are great additions to your diet). Choosing the right carbs and portion sizes can make a great difference. Your body tends to break down carbs so the sugar can easily be absorbed into your bloodstream. Sometimes, especially in the case of simple carbs, the sugar levels can spike up, increasing your risk for Type 2 diabetes. That is where watching your carb type and portion helps. What to do? Replace these food items with the ones that have less effect on sugar levels. Avoid sugary and refined food options like beverages, bread, pasta, dessert, and processed food items. They can drastically increase your sugar levels. Adopt healthy carbs like grains, legumes, nuts, vegetables, and fruits. They will help in the gradual absorption of sugar into your blood cells. 3. Portion right to power through Don’t just be mindful about what you eat, be mindful about how much you eat too. Once you’ve mastered that, maintaining a good diet becomes easy. Don’t worry, this doesn’t mean you can’t enjoy your favourite food items, you certainly can. Just ensure you: Keep your meals balanced. Combine carbs with lean proteins, healthy fats, and veggies. Snack but snack thoughtfully. Snacks that are a combination of carbs with protein or fibre will balance the energy levels between meals and control your sugar. Divide your plate into half non-starchy veggies, a quarter of lean proteins, and a quarter of fruits or grains. We know you need some room for your favourite snacks too. Don’t over snack though, get the desired amount in a separate dish and enjoy your meal! 4. A moving body is a winning body Make it a habit to exercise regularly and have an active lifestyle. Exercising improves your body’s sensitivity to insulin, meaning your cells can absorb glucose more effectively, not requiring higher insulin levels. Almost magical, isn’t it? That’s diabetes Management for you! There are many options as to which physical activities a person with Type 2 diabetes or pre-diabetes can take up. Although a detailed chat with your health care provider may give you a better understanding of the exercises that are best for you, for starters you can focus on: Aerobic Exercise Perform aerobic exercises such as biking, swimming, running, or brisk walking for 30 mins or more daily. Aim for a total of 150 mins per week. Resistance Exercise Increase your strength with Resistance exercises such as Yoga or Weightlifting. 2 to 3 times a week is good enough. Limited Inactivity Take your breaks, don’t be inactive for too long. Activities causing long durations of inactivity such as sitting on the computer will further elevate your glucose levels. Take a break every 30 minutes – walk, stand, or engage in some light activity. Exercising is one of the most effective ways to prevent diabetes because it has three-fold benefits – helps lose weight, lowers blood sugar, and improves Insulin sensitivity. 5. You would look cool without a smoke A cigarette in your hand and a puff in your mouth may look like you’re living life on your terms but there’s a reason your body disagrees. It wants the best for you and it knows what is best for you. Smoking isn’t that. Smoking doesn’t just cause diseases such as COPD and Cancer, it also increases your risk of developing Type 2 diabetes. Smoking may increase Insulin Resistance or slow down the insulin secretion process and ultimately lead to Type 2 diabetes. Quitting smoking will reduce your risks. In fact, quitting for 10 years or more is likely to reduce diabetes risks to as low as someone who never smoked. 6. Drink water, lots of it Nothing works wonders on the human body as water does, drink plenty of it. It’s the easiest way to prevent diabetes. Water helps get rid of excess glucose and not to forget, keeps you hydrated. The next time you’re offered a sugary beverage, opt for water or any other low-calorie option instead. A good lifestyle brings with it good results. Just adopting these few lifestyle changes may help you prevent diabetes without any complications. Remember, building a castle takes more than a single brick. It is essential to take as many measures as you can to prevent diabetes to ultimately reach your goals. Take the right steps and professional assistance and your body will thank you for the care. Sources: https://www.healthline.com/nutrition/prevent-diabetes#4.-Try-to-lose-excess-weight https://www.who.int/health-topics/diabetes?gclid=CjwKCAiAkp6tBhB5EiwANTCx1KGObC-ArYUmIrsODhfckxABCH4lhhFsVihjRvHkauJk737Ena7J-hoCbaIQAvD_BwE#tab=tab_3 https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639 https://medlineplus.gov/howtopreventdiabetes.html
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