Diabetes is one of the serious non-communicable diseases (NCDs) affecting millions globally. Diabetes is no longer solely a common health condition of the middle-aged and elderly; rather, an increasing number of children and adolescents are being diagnosed with this chronic condition.
According to the WHO, 75% of teens are inactive, leading to weight gain and obesity, which is a major risk factor for developing type 2 diabetes. Further, there has been a noticeable increase in the consumption of high-calorie, high-salt, sugar, and fat-rich foods and a decline in the consumption of fruits, vegetables, and whole grains.
Research suggests that diabetes can be managed and controlled by adopting a healthy diet and healthy lifestyle. The WHO clearly states that three lifestyle changes—adopting a healthy diet, engaging in regular exercise, and avoiding tobacco use—can prevent diabetes by 80%.
Dietary Guidelines to Manage & Control Diabetes:
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Balanced Meal: Eat at least one balanced meal every day. Include foods from all food groups (cereals/millets, dals/legumes, eggs/fish, dairy, veggies, and healthy fats) to improve dietary diversity and meet all nutrient requirements.
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Increase fiber intake: Food like whole grains, fruits, vegetables, legumes, and nuts are rich in fiber, which helps slow the absorption of sugar, regulate blood sugar levels, and support overall digestive health. Hence, include these foods in your meals.
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Check portion sizes and try to avoid overeating. Excessive calorie intake can cause weight gain and increase the risk of diabetes.
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Stay hydrated: Dehydration can affect blood sugar levels, yet many adolescents do not drink enough water. Carry a water bottle and choose water over sugary drinks to maintain proper hydration. Go for coconut water, nimbus pani, soup, or green tea instead of aerated drinks. This will help maintain sugar levels and reduce sugar cravings.
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Get into a regular exercise routine: Engage in any physical activity (running, swimming, cycling, football, dancing) for at least 60 minutes every day. This can help maintain a healthy body weight and improve insulin sensitivity.
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Manage stress: Socialize with family and friends, do yoga, and read or listen to music to avoid stress.
Limit this or avoid this:
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Avoid FAD diets: FAD diets can lead to deficiency of micronutrients as they eliminate entire food groups or promote extreme restrictions. This can be extremely harmful for a growing child.
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Stay away from substance abuse: Become aware of the health hazards of smoking, alcohol, and illicit substance use, and do not try them even under peer pressure.
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Avoid skipping meals: Try to eat your meals at regular times. Skipping meals or long gaps between meals can lead to unhealthy binging on sugary foods and imbalances in blood sugar levels.
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Limit sugary foods and beverages: Reduce the consumption of sugary foods and beverages such as sodas, energy drinks, candies, and sweets. These items can lead to a rapid increase in blood sugar levels and contribute to insulin resistance.
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Limit consumption of processed foods: Avoid processed and fast foods, as they are high in unhealthy fats, added sugars, and salt, which often contribute to poor blood sugar control and weight gain.
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Limit your screen time: Get involved in outdoor play and social interactions to stay mentally and physically fit.
Lifestyle changes like adopting a healthy diet, exercising regularly, and avoiding tobacco use can prevent diabetes. But for diabetics it is important to check their sugar levels regularly.
This article is meant for informational purposes only and must not be considered a substitute for professional advice.
