This document provides information about diabetes, including its causes and symptoms, tips for healthy lifestyle changes to prevent and manage diabetes, and strategies for developing a diabetes-friendly diet. It notes that diabetes occurs when the body does not produce enough insulin or is unable to use insulin properly. While lifestyle changes like modest weight loss through diet and exercise can significantly improve blood sugar control, it is a myth that those with diabetes cannot enjoy treats in moderation as part of a balanced meal plan.

1. Diabetes Facts &
Tips for Healthy
Lifestyle

2.  Diabetes is on the rise, yet most
cases are preventable with
healthy lifestyle changes. Some
can even be reversed. Taking steps
to prevent and control diabetes
doesn’t mean living in deprivation;
it means eating a tasty, balanced
diet that will also boost your
energy and improve your mood.
 You don’t have to give up sweets
entirely or resign yourself to a
lifetime of bland food. With these
tips, you can still take pleasure
from your meals without feeling
hungry or deprived.
Diabetes

3.  Diabetes is a disorder of metabolism—the way the body uses digested
food for energy. The digestive tract breaks down carbohydrates—sugars
and starches found in many foods—into glucose, a form of sugar that
enters the bloodstream. With the help of the hormone insulin, cells
throughout the body absorb glucose and use it for energy. Diabetes
develops when the body doesn’t make enough insulin or is not able to
use insulin effectively, or both.
 Insulin is made in the pancreas, an organ located behind the stomach.
The pancreas contains clusters of cells called islets. Beta cells within the
islets make insulin and release it into the blood.
 If beta cells don’t produce enough insulin, or the body doesn’t respond to
the insulin that is present, glucose builds up in the blood instead of being
absorbed by cells in the body, leading to prediabetes or diabetes.
What is Diabetes

4.  Urinating often.
 Feeling very thirsty.
 Feeling very hungry - even
though you are eating.
 Extreme fatigue.
 Blurry vision.
 Cuts/bruises that are slow to
heal.
 Weight loss - even though you
are eating more (type 1)
 Tingling, pain, or numbness in
the hands/feet (type 2)
Symptoms of
Diabetes

5.  Whether you’re trying to prevent
or control diabetes, there is some
good news. You can make a big
difference with healthy lifestyle
changes. The most important thing
you can do for your health is to lose
weight.
 Experts say that losing just 5% to
10% of your total weight can help
you lower your blood sugar
considerably, as well as lower your
blood pressure and cholesterol
levels. Losing weight and eating
healthier can also have a profound
effect on your mood, energy levels,
and sense of wellbeing.
How to Control
Diabetes

6.  The biggest risk factor for developing diabetes is
being overweight, but not all body fat is created
equal. Your risk is higher if you tend to carry your
weight around your abdomen—the so-called “spare
tire”—as opposed to your hips and thighs. So why
are “apple” shaped people more at risk than
“pears”?
 “Pears” store most of their fat close below the skin.
“Apples” store their weight around their middle,
much of it deep within the belly surrounding their
abdominal organs and liver.
You are at an increased risk of developing diabetes if
you are:
 A woman with a waist circumference of 35 inches or
more
 A man with a waist circumference of 40 inches or
more
Importance of Losing
Weight

7. The dangers of “sugar belly”
Calories obtained from fructose (found in
sugary beverages such as soda, energy and
sports drinks, coffee drinks, and processed
foods like doughnuts, muffins, cereal, candy
and granola bars) are more likely to turn
you into an "apple" by adding weight
around your abdomen. Cutting back on
sugary foods can mean a slimmer waistline
as well as a lower risk of diabetes.

8.  Diabetes control is governed by
following the right diabetic diet.
What to eat and what not to eat is
important for diabetes control and
diabetes cure or diabetes reversal.
 Diabetes diet for Indians should have
the ratio of 60:20:20 for carbs, fats
and proteins. Per day calorie intake
should be between 1,500-1,800
calories with a proportion of
60:20:20 between carbohydrates,
fats and proteins, respectively.
Diabetes Diet for
Indians

9.  One teaspoon of methi seeds soaked overnight in 100 ml of water is very
effective in controlling diabetes.
 Drink tomato juice with salt and pepper every morning on an empty
stomach.
 Intake of 6 almonds (soaked overnight) is also helpful in keeping a check
on diabetes.
 Whole grains, oats, channa atta, millets and other high fibre foods should
be included in the meals. If one feels like consuming pasta or noodles, it
should always be accompanied with vegetable/sprouts.
 Milk is the right combination of carbohydrates and proteins and helps
control blood sugar levels. Two servings of milk in a daily diet is a good
option.
 High fibre vegetables, pulses, fruits, seafood, chicken
Diabetes Diet for
Indians

10.  Reduce how much soft drinks, soda & juice you drink
 Sweeten foods yourself
 Check labels
 Avoid processed or packaged foods
 opt for products labeled “reduced sugar” or “no added sugar.”
 Reduce the amount of sugar in recipes
 Find healthy ways to satisfy your sweet tooth
 Start with half of the dessert you normally eat
Tricks for cutting down
on Sugar

11.  MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as long as
you plan properly and limit those hidden sugars in many packaged
foods. Dessert doesn’t have to be off limits, as long as it’s a part of a
healthy meal plan or combined with exercise.
 MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal
protein, may actually cause insulin resistance, a key factor in diabetes. A
healthy diet includes protein, carbohydrates, and fats. Our bodies need
all three to function properly. The key is a balanced diet.
Myths & Facts about
Diabetes & Diet

12.  MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the
type of carbohydrates you eat are especially important. Focus on whole
grain carbs since they are a good source of fiber and they are digested
slowly, keeping blood sugar levels more even.
 MYTH: You’ll no longer be able to eat normally. You need special
diabetic meals.
Fact: The principles of healthy eating are the same—whether or not
you’re trying to prevent or control diabetes. Expensive diabetic foods
generally offer no special benefit. You can easily eat with your family
and friends if you eat in moderation.
Myths & Facts about
Diabetes & Diet