What You Need to Know
Diabetes is a chronic condition that affects millions of people in India and around the world. It occurs when the body cannot produce enough insulin or use it effectively to regulate blood glucose levels. Diabetes can lead to serious complications related to further heart diseases such as: stroke, Hypertension , can also lead to kidney damage, nerve damage, eye problems, and more.
However, there are many myths and misconceptions about diabetes that can prevent people from seeking timely diagnosis and treatment, or following a healthy lifestyle to manage their condition. In this blog post, we will bust some of the common myths about diabetes and provide you with factual information that can help you live well with diabetes.
Myth 1: Eating more sugar causes diabetes
Fact: Eating more simple sugars & refined flours does not directly cause diabetes, but it can increase your risk of developing type 2 diabetes, which is the most common form of diabetes in India. This is because consuming excess sugar can lead to weight gain and obesity, which are major risk factors for type 2 diabetes. Obesity blocks all the good receptors which can ultimately lead to type 2 DM. Simple Sugars also raises your blood glucose levels quickly, which can strain your pancreas and can alter the working efficiency of Insulin.
Therefore, it is advisable to limit the intake of simple sugars and other refined carbohydrates, such as white bread, white rice, cakes, cookies, etc., and opt for more complex carbohydrates, such as whole grains, fruits, vegetables, legumes, etc., that provide fibre and other nutrients such as vitamin A, B & C and keep your blood glucose levels stable.
Myth 2: Diabetes only occurs in old age
Fact: Diabetes can occur at any age, depending on various factors such as genetics, lifestyle, environmental exposure, etc. Type 1 diabetes, which is an autoimmune condition that destroys the insulin-producing cells in the pancreas, usually develops in childhood or adolescence, but can also occur later in life. Type 2 diabetes, which is associated with insulin resistance and reduced insulin secretion, is more common in adults, especially after the age of 40, but can also affect younger people due to sedentary habits, poor diet, obesity, stress, etc.
Therefore, it is important to be aware of the symptoms of diabetes, such as increased thirst, frequent urination, hunger, fatigue, blurred vision, slow healing of wounds, etc., and get tested regularly if you have a family history of diabetes or other risk factors.
Myth 3: Soaking feet in water can help control blood sugar (Believe us, some people recommend that! )
Fact: Soaking feet in water has no effect on blood sugar levels or diabetes management. In fact, it can be harmful for people with diabetes who have nerve damage or poor circulation in their feet, as they may not feel the temperature of the water or any injuries that may occur due to soaking. This can lead to infections or ulcers that can be difficult to treat and may require amputation in severe cases.
Therefore, it is essential for people with diabetes to take good care of their feet by keeping them clean and dry, checking them daily for any cuts or sores, wearing comfortable shoes and socks that fit well and do not cause blisters or pressure points, and visiting a podiatrist regularly for professional foot care.
Myth 4: People with diabetes cannot eat anything they want
Fact: People with diabetes can enjoy a variety of foods as long as they are mindful of the quantity and quality of their food choices. There is no need to follow a restrictive or special diet for diabetes. The key is “ to eat a balanced diet that can provide adequate calories and nutrients for the body’s needs and helps to maintain a healthy weight and blood glucose levels” .
Some general tips for eating well with diabetes are:
- Eat at regular intervals and do not skip meals.
- Include more complex carbohydrates that are rich in fibre and have a low glycemic index (GI), such as whole grains (e.g., oats), fruits (e.g., apples), vegetables (e.g., spinach), legumes (e.g., beans), etc.
- Limit the intake of simple carbohydrates that are high in sugar and have a high GI, such as sweets (e.g., jalebi), soft drinks (e.g., cola), processed foods (e.g., chips), etc.
- Choose lean sources of protein, such as chicken, fish, eggs, low-fat dairy, etc., and avoid red meat, organ meats, processed meats, etc., that are high in saturated fat and cholesterol
- Include healthy fats, such as nuts (e.g., almonds), seeds (e.g., flaxseeds), oils (e.g., olive oil), etc., and avoid trans fats, such as margarine, shortening, baked goods, etc., that can increase your risk of heart disease
- Use herbs and spices (e.g., turmeric, cinnamon, ginger, etc.) to add flavour to your food and avoid excess salt, which can raise your blood pressure
- Drink plenty of water and limit your intake of alcohol and caffeinated beverages, which can dehydrate you and affect your blood glucose levels
Remember, moderation is the key. You can occasionally indulge in your favourite foods as long as you keep track of your portion sizes and balance them with other healthy foods.
We hope this blog post has helped you clear some of the myths about diabetes and provided you with useful information that can help you live well with diabetes. If you have any questions or concerns about diabetes or need more guidance on how to manage it effectively, please contact us at [insert contact details]. We are here to help you achieve a healthy body with diabetes.