Diabetes: Avoid these breakfast mistakes to maintain stable blood sugar levels

Diabetes is one of the foremost noncommunicable diseases worldwide. According to a recent study by ICMR-INDIAB published in The Lancet, 101 million Indians have diabetes, while 136 million are in the prediabetic stage. The alarming rate at which children and adolescents are getting diagnosed with the disease calls for serious concern because, for a few decades back, it was just switching from being the prerogative of middle-aged and elderly persons only. Today, with a count of about 250 million adolescents in India, the rising prevalence of diabetes in the adolescent population—having risen by over a hundred percent within the last decade—is a cause for serious concern.

As a result, reports by WHO, 2019 and CNNS, 2019 reveals that about 75% of the teenagers are inactive, which has resulted in weight gain and obesity, of which these are two of the greatest risk factors for type 2 diabetes; aside from that, there is a drastic increase in high-calorie, high-salt, high sugar content, and high-fat diets, which a decline in fruit, vegetable, and whole grain consumption have contributed to.

Can diabetes be prevented?

Says Dr. Meghana Pasi, Nutrition Consultant & Head of the MyThali Program at Arogya World: “Diabetes can be prevented.” As per WHO, three major healthy lifestyle habits-healthy eating, regular physical activity, and not smoking- can prevent up to 80% to 90% of diabetes cases. The better information at home, in communities, and in schools will allow the adolescents to make better choices.

Healthy Nutrition for Healthy Living

Some of the useful dietary advice that will prevent diabetes include,

1. Well-Balanced Meals: Make sure there is a good mix of food groups like cereals, legumes, proteins, dairy, vegetables, and healthy fats in at least one well-balanced meal in a day, which will ensure the person gets diversity in diet and takes good amounts of nutrients in diet.

2. Monitoring the amounts of food can help keep up with portion control. This will not easily allow eating too much, and obesity will not sneak up easily, then the eventual development of diabetes later on.

3. An intake of fruits, vegetables, whole grains, legumes, and nuts can increase dietary fiber. Since they slow down the absorption of sugar, then blood glucose levels can be well managed.

4. Hydration: Teenagers drink not much water. Be proactive in choosing much water and coconut water, lemonade, soup, or green tea for more hydration and reduce sugar cravings,

5. Regular Exercise: Do physical activities for at least 60 minutes of running, swimming, cycling, or dancing to keep fit and increase the range of the insulin zone.

6. Relieving Stress: Stay with friends or family, listen to soothing music, practice yoga, or read a book to combat stress.

Food to Limit or Avoid

In order to maintain complete health, consider the following points as well:

Eat at Regular Intervals: This would result in evading unnecessary munching on junk food and keep blood glucose under control.

High Sugar: Limit the intake of high sugar beverages, candies, sweets, and colas and energy drinks to prevent hyperglycemia.

Restrict Processed Foods: Limit the consumption of junk foods or processed foods that have high levels of undesirable fats, sugars, and salt, which often inappropriately affect blood glucose regulation.

Avoid Fad Diets: The very restrictive dietary patterns may lead to nutritional deficiencies and harm the young developing kids.

Curbing Screen Time: Engage in outdoor activities as well as social relations to keep healthy on both counts of the body and mind.

Avoid Substance Abuse: Educate them on the causes of smoking cigarettes, alcohol, or substance abuse, including their potential for yielding to peer pressure to indulge in them.

To this end, the teens can make dietary choices towards a healthy lifestyle while avoiding diabetes by following these guidelines.

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