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Komal Jethmalani | Answer |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 13, 2021

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Karan on Dec 13, 2021Hindi

Hi
I have recently been diagnosed with type 2 diabetes. I am 35 years old.
Could you suggest an exercise and diet routine to help me reverse diabetes?
Thank you,
Karan Tank

Ans:

Type 2 diabetes can occur due to a number of reasons like obesity, lifestyle habits, hormonal imbalance, genetic factors, etc.

Depending on your current weight, BMI and calorie intake, you will need to identify your nutritional requirements and follow a low carbohydrate, high fibre diet with essential antioxidants.

Protein is an essential nutrient as it is the building block of our body.

An adequate protein intake combined with an exercise regimen that focuses on strengthening and cardio exercises will help in building lean mass and lower your body fat percentage.

Include salads, vegetables and fruits in your diet.

Avoid high carb and fat foods like chocolates, pastries, sweets, desserts, fast foods, aerated water, etc.

Drink plenty of water and maintain regular eating habits. This will help in lowering your glycaemic index and help reverse diabetes.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Question by Sudesh - Aug 22, 2022Hindi

Dear Komal, I have been recently told I have diabetes type 2 in the 250 range. Can you please guide me on the way forward so I can take care of my health and reduce diabetes? I am male, 41 years old, heavy and normal walking (not walking for exercise). I drink on occasion, eat out once a week. We are non-vegetarian. Thank you, Sudesh

Ans:

Diabetes is a condition that leads to a high blood glucose level. The treatment lies in reducing this level with a low carbohydrate diet.

Planning your meals with more complex carbs like vegetables, salads, multigrain cereals, fruits, adequate protein and low fat will help reduce insulin resistance, which is the one of the main causes of diabetes.

Avoid foods high in fat and simple carbohydrate like cakes, pastries, sweets, chocolates, fried foods, savouries, aerated water, junk and fast foods, etc. These will raise your glycaemic index.

Choose low glycaemic foods and incorporate a high fibre diet to blunt a rise in the glycaemic index.

Having small frequent meals will help lower the glycaemic load as well.

Include a regular exercise regimen for development of lean mass and lowering body fat percentage.

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