Dear Komal
I am 32 and I have diabetes.
I am 5.5 feet tall and 75 kilos.
I love sweets and can’t live without eating something sweet twice a day.
How can I eat sweets and still take care of my health?
Kavita Bhaskar

Ans:

Diabetes is a metabolic condition which can be controlled by carbohydrate management.

If your average blood sugar level is 160 mg/dl, it probably is indicative of a borderline diabetic condition.

Complete restraint from sugar is not the solution for blood sugar control. You must manage the total amount of carbohydrates in your diet. Avoid high carb foods like maida, sweets, chocolates, fast foods, desserts, fruit juices, etc.

Opt for a high fibre diet.

Have lots of complex carbs like whole grain cereals, pulses, vegetables and high protein foods to blunt the rise in blood sugar and sustain muscle growth.

Adopt a fitness regimen that involves cardio and strength-building exercises. This will help increase metabolism and thereby control spikes in your blood sugar level.

 

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: Sweet craving is increased on eating sweets actually. If you cut of all sweet substances with a little will power for about 3-4 weeks then you will have much less cravings. Also, sometimes as a substitute you can have very mildly sweet substances like citrus fruit or dry coconut.

Ans: Hi

Having your meals on time is the best way

Ans: -More home cooked meals
- Avoid sugar, honey & jaggery in the diet
- Protein with every meal, reduce the carb intake(roti/ rice)
- Exercise regularly
- Post meal -15-20min of relaxed walk
- Quality sleep - 7-8hrs/day
- Manage stress