Diabetes Uncovered - What You Need to Know and How to Take Control

Diabetes has become a pressing health concern of modern times. In India alone, more than 100 million people are living with diabetes, while an additional 136 million could be living with pre-diabetes¹. This growing trend highlights the urgent need for better awareness around diabetes care, its causes, and the steps individuals can take toward effective diabetes management.

Understanding Diabetes - The Basics

At its core, diabetes is a condition in which the body either doesn’t produce enough insulin or doesn’t use it effectively. Insulin is a hormone that helps glucose from food enter your cells to be used as energy. Without proper insulin activity, glucose remains in the bloodstream, leading to elevated blood sugar levels².

It is also wise to understand, what is pre-diabetic stage? For most people the concern lies in the early stage: pre-diabetes. This is a situation where blood sugar is higher than normal but not high enough to be considered diabetes. It often goes unnoticed, making awareness and proactive lifestyle changes critical.

What Causes Diabetes?

Diabetes doesn’t happen overnight. Multiple factors contribute to its onset:

• Insulin resistance: Insulin resistance happens when cells in your muscles, fat and liver don’t respond as they should to insulin. Several factors and conditions contribute to varying degrees of insulin resistance, including obesity, lack of physical activity, diet, hormonal imbalances, genetics and certain medications.³
  • Poor Dietary Habits: High intake of refined carbs, sugar, and processed foods can cause spikes in blood sugar³.
  • Sedentary Lifestyle: Lack of exercise reduces insulin sensitivity, making it harder for your body to regulate glucose levels⁴.
  • Obesity and Visceral Fat: Excess abdominal fat is strongly linked to insulin resistance⁵.
• Hereditary: If Diabetes exists through the generations, then high chances of increased risks.³
• Stress and Sleep Deprivation: Both can negatively affect hormonal balance and glucose regulation.⁴

How To Manage Diabetes:

The effective way to manage diabetes is through combination of medications, improved nutrition intake, and physical exercise along with lifestyle modifications.

1. Balanced Nutrition

A diet rich in high quality protein, fiber, healthy fats, and low-glycemic carbohydrates plays a central role in glycemic control⁵. Replacing refined carbs with whole grains, legumes, and lean protein can help support steady sugar levels. For those needing extra support, protein supplements for diabetes, especially gluten free protein supplements or lactose free protein supplements, can help meet daily requirements while keeping meals balanced.

2. Exercise for Better Insulin Sensitivity

Regular physical activity enhances the body’s ability to use insulin efficiently. Simple activities like walking, cycling, or yoga daily can lower blood glucose levels and support weight management⁶.

3. Busting the Myths

• Myth: People with diabetes should avoid fruits. 
  Truth: Fruits can be consumed in moderation, with a focus on low-glycemic fruits.
• Myth: Skipping meals helps lower sugar. 
  Truth: Skipping meals can actually cause blood sugar spikes; balanced meals are more effective for blood sugar control.⁷

4. Role of Supplements

Many individuals with diabetes may struggle to meet their nutritional needs through diet alone due to dietary restrictions. In such cases, nutrition supplements like sugar free protein supplements, blood sugar management supplements, or high fibre protein supplements can provide added support. These formulations also contribute to gut health management, immunity, and overall wellness. Certain blends also function as energy boosters for diabetics, helping reduce fatigue.

Diabetes may be a lifelong condition, but with the right changes that you make in your daily routine and dietary needs, it keeps you on track. 

 

Ref:
https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance 
https://www.sciencedirect.com/science/article/pii/S0002916522035109 
https://www.healthline.com/nutrition/low-glycemic-diet 
https://continentalhospitals.com/blog/boost-health-with-low-gi-foods-a-balanced-approach/ 
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1395745/full 
https://onlinelibrary.wiley.com/doi/10.1038/oby.2007.531 
https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html 
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