40-year-old woman with type 2 diabetes seeks advice on managing blood sugar and weight

Ans: Hello, weight loss could be indication of uncontrolled sugars.. proper diabetic diet and anti diabetic medication will help. Please consult a diabetologist as both insulin resistance and insulin deficiency causes weight loss.

Ans: Your ideal body weight is based on your Body Mass Index (BMI). Being a diabetic, blood sugar levels need to be controlled and maintained within the normal range. Follow a balanced diet which includes whole grain cereals which include complex and high fiber carbohydrates like brown rice, brown bread, ragi, multi grains etc. Consume low calorie fruits and vegetables; include lean meat such as egg white, fish and chicken without skin and organ. Avoid high fat and sugar foods, foods containing refined cereals like red meat, maida, fries, packaged, fast foods, etc. as they will add excess calories in your diet and increase fat percentage. Exercise for at least 30-40 minutes daily for at least 5 days a week. Include aerobic exercises like walking or running and strengthening exercises to increase lean mass.

Ans: Try to have proteins in diet - that will surely help you to gain lean muscle mass and also won’t affect your blood glucose levels . Carbohydrates can surely help you to gain weight but will affect your blood sugar levels .
So can have proteins and fiber in diet
Eg sprouts
Lentils
Eggs
Chicken
Fish
Soya products
Milk and milk products
Nuts etc
Sugar free Protein supplements.

Ans: I am glad to hear that you’re actively managing your diabetes and staying physically active! To gain weight, you need to consume focus on foods that are high in nutrients which can include nuts, seeds, avocados, whole grains, and lean proteins. Add healthy fats to your diet, such as olive oil, avocado, and nuts. Ensure you’re getting enough protein to support muscle growth and repair. Include sources like lean meats, fish, eggs, dairy products, legumes, and protein shakes. Incorporate strength training as this can help build muscle mass, and contribute to weight gain. Monitor your blood sugar levels regularly.