Diabetes is a chronic condition that affects a large population of people. According to the World Health Organization (WHO), about 42.2 crore people have diabetes worldwide. In India, an estimated 7.7 crore people above the age of 18 years have diabetes and nearly 2.5 crore people are prediabetics, reports the WHO. The alarming data has often referred to India as the ‘Diabetes Capital of the World’.
When it comes to preventing and managing diabetes, lifestyle factors, specifically diet, plays a key role. Diabetics must curb their cravings for certain foods including refined, highly processed carbohydrate foods, along with foods with added sugar. But eliminating carbs from one’s diet is not a possibility, as it is what provides fuel to the body. That said, we spoke to Dr Anurag Aggarwal, Consultant-Internal Medicine, Fortis Escorts Hospital, Faridabad, to know if it is safe for diabetes patients to consume carbohydrates.
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Can Diabetics Eat Carbs?
Carbohydrates or carbs are a type of macronutrients found in certain foods. It is a combination of sugars, starches, and dietary fibre that helps provide the body with glucose, which is in turn converted into energy. According to a study published in the Indian Journal of Medical Research, excess consumption of carbohydrates can prove harmful for diabetics and is linked to both the susceptibility to Type 2 diabetes and poor control of the condition. However, Dr Aggarwal says that moderate consumption of complex carbohydrates is safe for diabetes patients.
“Individuals with diabetes can include carbohydrates in their diet, given that they choose complex carbohydrates that are high in fibre and have a lower impact on blood sugar levels,” said Dr Aggarwal. Some of these foods include whole grains, legumes, vegetables, and fruits.
According to the doctor, the key is to manage portion sizes and distribute carbohydrate intake throughout the day, rather than consuming a large amount in a single meal. Ideal carbohydrate intake is based on individual factors such as age, weight, activity level, and diabetes management goals, he added.
Lifestyle Habits Diabetics Should Adopt
Some of the healthy lifestyle habits for diabetics include:
Healthy Eating
According to Dr Aggarwal, one must focus on consuming nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. A diabetes patient should limit the intake of refined carbohydrates, sugary foods, and saturated or trans fats. In addition, portion control is key in not only managing diabetes symptoms but also in maintaining a healthy weight. The doctor also recommends learning to count carbohydrates and matching insulin or medication doses accordingly.
Regular Physical Activity
A person with diabetes should also engage in regular exercise, said Dr Aggarwal. “Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, cycling, or dancing. Include strength training exercises at least twice a week.” The doctor warns against prolonged sitting or sedentary behaviours by incorporating more movement into daily routines, such as taking the stairs instead of the elevator or going for short walks after meals.
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Blood Sugar Monitoring
“Follow the recommended testing frequency advised by your healthcare provider and keep a record of your readings. This helps in understanding how food, physical activity, and medication impact blood sugar levels,” Dr Aggarwal said. In addition, take prescribed medications as directed, including insulin, oral medications, or other injectable medications. Adherence to medication schedules is crucial for maintaining stable blood sugar levels, he added.
Stress Management
Practice stress reduction techniques as chronic stress can affect blood sugar levels. Engage in stress-reducing activities such as mindfulness meditation, deep breathing exercises, yoga, or hobbies that help you relax.
Adequate Sleep
A diabetic should prioritise quality sleep and must aim for 7-8 hours of sleep per night. Poor sleep can affect insulin sensitivity and overall health. Establish a regular sleep routine and create a comfortable sleep environment.
Takeaway
Diabetes can be concerning, but as long as you’re conducting regular blood sugar tests, eating the right foods, and exercising daily, you have nothing to worry about. Stay in touch with your healthcare provider and consult them for necessary diet changes.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
