Written By: Shaloo Tiwari | Published : November 16, 2017 5:35 PM IST
It is no news that diabetes is taking over the world. The shocking facts about diabetes are scarier than you could ever imagine. As per reports by WHO, 2015 data has it that India had 69.2 million people living with diabetes (8.7%) and by 2040 this will rise to 140 million. This will sound even more alarming if I put in this way, 1 in every 12 people India is either diabetic and pre-diabetic. The theme for this year's World Diabetes Day is Women and diabetes Our right to a healthy future that is because around 199 million women living with diabetes and the figure may rise up to 313 million by 2040 if enough awareness is not created. This only indicates that we need to take effective measures asap. While a lot has been spoken about the cause let's talk about what can be done to curb this. We spoke to Dr Pradeep Gadge, a leading diabetologist from Mumbai and he suggested a quick 10 diet tips that might help you if you are a diabetic: (Read: 5 food myths that diabetics need to stop believing in)
1. Avoid sugar, maida(refined flour) and jaggery.
2. Salt and oil to be consumed in moderation.
3. You can have everything but in bare minimum proportion.
4.If your diabetes is severe than others or has been prolonging for a long time you need to have a stricter diet.
5. Fruits like chikoo, custard apples, mangoes and banana should be avoided.
6. Avoid red meat. Fish is a better option.
7. If you have to choose between chicken and red meat, opt for chicken. In chicken too, go for the breast piece and not leg piece.
8. Cow milk should be chosen over buffalo milk.
9. Buttermilk should be preferred to curd.
10. You should not eat a heavy meal at once and instead have small meals 5 times a day. A simple food schedule would be
If you thought you have no family history of diabetes or don't eat too much sugar and so you'll never get diabetes, you must watch the video of Dr Pradeep Ghadge will make you rethink:
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