There are a total of 371 million people affected by diabetes. The toll has increased every year and it has been expected that the graph will increase in the next couple of years to 500 million. [1] Diabetes is a condition rather than a disease. In this condition, our body fails to produce enough insulin in order to break down the sugar in our diet. Hence, the sugar gets accumulated in our body. As a result of which, a number of other health problems develop. There are mainly three factors that increase the occurrence of diabetes, namely:
• Stress
• Obesity
• Lack or total absence of work out
In order to fight this condition, you are required to focus on the above-mentioned factors. If you are successful in overcoming these factor then you will be able to improve your overall condition. The only way to beat diabetes is by altering your lifestyle. You can do that in two ways, namely:
• Better diet, preferably vegan
• Daily workout
According to the FDA website on diabetes, the type 1 Diabetes is not avertable, however, the type 2 diabetes can be averted. Type 2 diabetes is due to having an unhealthy diet, hence this condition can be ousted. [2]
Vegan diet, in general means to cut down the meat and any type of product whose source is an animal. Diabetic or not, if you are planning to start a vegan diet, you can also adopt it for losing your weight as well. A vegan diet does not contain any type of unhealthy content. It mainly includes vegetables, fruits, grains, and pulses. However, it is important for the people adopting the vegan diet to take vitamin B12 in their diet, in order to fulfill their body’s requirement. Due to the fact, that this diet does not allow any type of weight gain and contains a minimal amount of sugar content, hence, it is recommended for diabetic patients.
According to PRCM, high fat diet makes a body resistant to insulin. This could be a disaster for a diabetic patient or any other healthy person. Hence, the question is that how much fat is allowed in our everyday diet, as it is hard to avoid it? A healthy person can have a total intake of 20 grams of fat per day. [3] Moreover, you would need to have a track on all your dietary supplements as well. You need to make sure that you are fulfilling all the requirements of your body. Your body also needs a certain amount of fat/oil. It is important to nourish your brain and to make your hair healthy. You can fulfill this need by having nuts in your diet. The vegan diet allows the intake of fruits. However, the sugar in the fruits does not elevate the overall blood glucose level in the body. Here are certain food items that you must remove from your diet:
• Remove red meat from your diet:
Whether you are diabetic or not, remove red meat from your diet completely. This is because it contains an unnecessarily enormous amount of fat that is unhealthy for your body.
• Limit high-fat food:
You must look for food items that contain less than 3 grams of total fat. If you are not sure of it than reduce the food portion size.
• Increase the amount of fiber in your diet:
High fiber content will help you feel full all the time, hence, you will eat less.
• Go for low glycemic food:
Low glycemic food items includes oats, sweet potatoes, pasta, peas, lentils, and mostly vegetables. [4]
According to CDC,
“Unlike many health conditions, diabetes is managed mostly by you, with support from your health care team (including your primary care doctor, foot doctor, dentist, eye doctor, registered dietitian nutritionist, diabetes educator, and pharmacist), family, and other important people in your life. Managing diabetes can be challenging, but everything you do to improve your health is worth it!” [5]
