Diabetes is one of the serious non-communicable diseases (NCDs) affecting millions globally. According to a recent ICMR-INDIAB study published in the Lancet, 101 million Indians are diabetic and 136 million are prediabetic. No longer is diabetes solely an affliction of the middle-aged and elderly; an increasing number of children and adolescents are being diagnosed with this chronic condition. Further, 20% of India’s population is in the adolescent age group currently i.e. around 250 million, which is a huge number and according to a report by the ICMR, the prevalence of diabetes among children and adolescents has more than doubled in the past decade, indicating a concerning trend.
According to the WHO (Lancet 2019) and CNNS report (2019), 75% of teens are inactive, leading to weight gain and obesity which is a significant risk factor for type2 diabetes. Further, there has been a noticeable increase in the consumption of high-calorie, high salt, sugar and fat rich foods, as well as a decline in the consumption of fruits, vegetables and whole grains.
According to the EAT Lancet Commission 2019, transformation to healthy diets by 2050 will require substantial dietary shifts: doubling the consumption of healthy foods such as fruits, vegetables, legumes, and nuts, and a greater than 50% reduction in global consumption of less healthy foods such as added sugars and red meat.
Can diabetes be prevented?
According to Dr. Meghana Pasi, Nutrition Consultant & Head, MyThali Program, Arogya World
Diabetes in Adolescents: Avoid These Dietary Mistakes to Maintain a Healthy Diet, “Research in this field has revealed that diabetes can be prevented. 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%. Education on healthy eating habits, regular physical activity and avoiding tobacco can happen at home, in their community and in schools. By integrating health education into school curriculum and fostering a supportive environment at home, we can empower adolescents to make healthier choices.”
Here are some dietary guidelines to help you lead a diabetes free life:
Try this:
Eat at least one balanced meal everyday – Include foods from all food groups (cereals/millets, dals/legumes, egg/fish, dairy, veggies and healthy fats) to improve the dietary diversity and meet all the nutrient requirements.
Keep a check on the portion sizes: Try and avoid overeating, as excessive calorie intake can lead to weight gain and increase the risk of diabetes.
Increase the fiber intake: Food like fruits, vegetables, whole grains, legumes, and nuts are rich in fiber which helps in slow absorption of sugar, regulate blood sugar levels and support overall digestive health. Hence, include these foods in your meals.
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, nimbu pani, soup or green teas instead of aerated drinks. This will help in maintaining sugar levels as well as reduce the sugar cravings.
Get on a regular exercise routine: Engage in any physical activity (running, swimming, cycling, football, dancing) for at least 60 minutes everyday. This can help maintain a healthy bodyweight and improve insulin sensitivity.
Manage stress: Socialize with family and friends and do some yoga, read or listen to music to stay away from stress.
Limit this or avoid this:
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.
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.
Limit consumption of processed foods: Minimize the intake of 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.
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.
Limit your screen time: Get involved in outdoor play and social interactions to stay mentally and physically fit.
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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