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Komal Jethmalani |175 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on May 25, 2023

Question by monika on May 17, 2023

hello komal mam, i m 40 years, mother of a child age-14, i m diabetic, is it ok that my weight is approx 56 to 60. and food should i take in normal diet or routine ? i have no time to morning walk, but my routine is evening walk ie. from my office to my home. my sugar is 200 as pp. pls suggest me. what can i do to control my sugar ?

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.

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Komal Jethmalani |175 Answers |Ask -Follow

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Question by Ujwala - Apr 02, 2022

Dear Komalji, I am 45 years old, already menopaused for seven years. I have diabetes. My diet: Morning: Warm water on empty stomach Breakfast: Sandwich/Idli/Dosa/Thepla/Poha/Upma and tea Mid-morning: Five soaked badams, 1 soaked walnut. A little later, buttermilk Lunch: Rice/chapati/millet/gravy/dal/sabzi Evening: Tea and sandwich/idli/dosa/thepla/poha/upma/kurmura/chana Sometimes, I have packaged snacks. Night: Fruit or same as lunch, depending on how hungry I feel. No exercise, just walking around the house (2 BHK) as housework requires. Water: 1-2 litres Is this okay or should I make changes? Thanks,

Ans:

Your diet lacks protein.

Include protein-rich foods like low fat dairy products, pulses, beans, soya, seeds, nuts, eggs or lean meat (if permitted).

Have three main balanced meals, focusing on protein rich food and complex carbs.

Include fruits, vegetables and salads to increase fibre intake. This will help reduce your glycemic index.

Avoid packaged or processed foods as they contain simple carbohydrates and more sodium, which will increase water retention.

A workout schedule is very essential in maintaining fitness.

Exercise will increase your metabolism and lead to good burning of extra calories. It will increase flexibility and endurance and keep your blood sugars under control.

Drink at least 10-12 glasses of water to flush out toxins, remain well hydrated and for good gut health.

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Question by AJAY - Feb 27, 2023

Hi Komal Madam I am 58 year old and diabetic for last 15 years fasting level comes out to be 150 aprox. taking medicine morning and evening walk around 6000 - 7000 steps daily please advise me the diet and other precautions Thanks

Ans: To control blood glucose levels, follow a diet containing low fat dairy products, whole grains, fruits and vegetables, beans/legumes, low fats and low salt. Avoid sodas and sweet drinks like aerated drinks, tetra pack fruit juices, white bread, jaggery, sugar, packaged snacks etc. that can quickly raise your blood sugar levels. Fruits like banana , chickoo, mangoes, dates, etc. are high in glycemic index. Avoid starchy vegetables like potatoes , Yam, etc. Include a regular exercise schedule to lower your blood glucose levels.

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Question by Arun - Feb 22, 2023

I am 47 yrs and my height is 5 ft 7 inch weight approx 72 , recently i had tested my blood sugar fasting 116 and Hb1ac 5.7 ,i am in the stage of pre diabetes.I walk regularly for 35 to 40 mins from last 7 years.What else you suggest to keep my sugar level control

Ans: Start strength training and decrease your carbohydrates intake. To complete your appetite add protein rich food in every meal.

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Question by Saraf - Oct 19, 2020

I am a 62-year-old man, weight 83 kgs, mostly sitting work, living in Noida.I am diabetic for over 25 years. I wake up in the morning between 5.30 am to 6 am and take warm water with lemon/alovera/giloy.I then walk for about 45 minutes.I take tea with two Marie biscuits and about 30-40 gms of namkeen.For breakfast, I have two chapattis/poha/sandwich/any item.Lunch is three chapattis of wheat/ragi+besan.Evening, I have small quantity of fruit -- apple or any seasonal fruit, but not banana.Dinner is at about 8 pm; I have two chapattis.I go to sleep between 10 pm and 10.30 pm.I take medicine with insulin but my sugar level fasting does remains 180-200.-- Saraf

Ans:

Your situation may seem difficult to you, but it isn't reversible.

Diabetes with excess weight is a condition which can be overcome with healthy habits.

Lack of endurance and insulin resistance is a sign of uncontrolled sugar levels.

To bring a change, you must include aerobic and strengthening exercises which will increase your lean mass and metabolism.

Include healthy foods in your diet like oats, dalia, fruits, vegetables, whole grains and beans, which contain lots of fibre. This will help increase your metabolism and thereby reduce your blood sugar levels.

Protein-rich foods are necessary for sustenance, so include foods like dairy products, eggs (if permissible), lentils, nuts, soya, etc.

Reduce too much namkeen, which is not healthy and has lots of trans fats, salt and additional calories, which will spike the blood sugar levels.

A balanced diet that contains essential nutrients, and a modification of your habits, will result in a healthy lifestyle geared towards fitness.

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