6 ways to lose weight if you are a diabetic patient

India is the diabetes capital of the world with an estimated 77 million people living with diabetes. Obesity is a highly prevalent co-morbidity in diabetic patients. Research states that Abdominal Obesity appears to be a better indicator of diabetic risk than BMI. Further, the coexistence of diabetes with obesity causes an increase in the risk of heart disease, stroke, nerve and kidney damage.

Dr. Meghana Pasi, Nutrition Consultant, Arogya World MyThali Program says, “The increased prevalence of both obesity and diabetes is attributed to a combination of genetic factors along with environmental and lifestyle changes resulting from industrialization and migration, a high-calorie but nutrient-poor diet and low physical activity.”

6 ways to manage your weight if you are a diabetic:

Avoid simple carbohydrates like refined sugar, sweets, cola, and juices, which cause an immediate spike in blood sugar. Minimize the use of processed and refined foods like white rice, bread, pizza, breakfast cereals, pastries, and pasta. Note that these foods contain less fiber and other nutrients and give more calories which leads to weight gain.

“Glycemic index(GI) indicates the blood sugar raising effect of a food compared to that of reference food (glucose having a GI of 100). Low GI (55 and below) foods like pulses, dals, milk, soyabean provide a minimal increase in blood glucose whereas, foods with a high GI (above 70) like wheat, rice, root veggies, colas, noodles lead to a rapid rise in blood sugar and hence should be avoided,” says Dr. Pasi.

According to Dr. Pasi, Consume baked goodies at home rather than purchasing from the market. This will help cut down not only on sugars but also hydrogenated oil/vanaspati oil and reduce the risk of cardiovascular diseases.

· Do not overeat even if it's your favourite food.
· Take longer to chew and use smaller plates so that you can reduce the portion of food on the plate.
· If you are a non-vegetarian then prefer lean meats and fish.
· Go for steamed, sauteed or grilled veggies in place of veggies with creamy gravies.
· Go for some healthy and nutritious soup instead of any alcoholic drink at a party or when you dine out.

“Physical activity helps you control your weight, uses up sugar for energy, and helps the body use insulin more effectively. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous exercise,” advises Dr. Pasi.