Obesity has
continued to grow within the UAE, and so does the prevalence of obesity-related
diseases and health complications. Among
these many health challenges, diabetes remains as a major concern in the
country. Latest figures from the International Diabetes Federation reveal that
19% of the UAE population is affected by diabetes, and that the country ranks
fifth in the region for diabetes prevalence.
Health complications
such as nerve damage, eye and foot problems, as well as possible kidney damage,
are just some of the concerns associated with uncontrolled diabetes. Experts agree that controlling one’s blood sugar
levels is the best way to treat diabetes and decrease its symptoms. Maintaining
a healthy lifestyle through a balanced diet along with regular physical
activity can help regulate blood sugar levels.
Right Bite, the
pioneer in healthy meal delivery service, joins the global call for greater
awareness and education to fight diabetes in light of the celebration of World
Diabetes Day on November 14. Here are top recommendations for a
diabetes-busting healthy diet from Right Bite dietitian Riham Shamseddine:
1. Shed off the extra pounds if you are
overweight or suffering from obesity
·
Aim for a healthy weight loss of an average of
0.5 to 1 kg per week, under the supervision of your dietitian or your physician
·
Follow a healthy and balanced regimen that
includes meals from all the main five food groups (whole grains, fruits,
vegetables, protein and dairy products)
2. Eat more frequent but smaller meals
·
Eating small meals but more frequently at
consistent times helps improve blood sugar levels
·
Aim to have 3 main meals with 1 – 2 healthy
snacks as recommended by your healthcare provider
·
Avoid skipping meals, especially breakfast as
it helps you kick start your metabolism and prevents hypoglycemia ( low blood
sugar) from happening
3. Practice portion control
·
Eating smart is not enough. Portion control is
very important as it is essential to consume the right amount of calories if we
are planning to lose weight. Weight gain is one of the major risk factors for
diabetes
4. Forget the myth of eliminating carbohydrates
from your diet plan
·
Eat
carbohydrates in moderation, as they should constitute around 45% of your total
daily intake
·
Choosing
the right type of carbohydrates, which are a major source of energy, helps in
regulating blood sugar levels
·
Choose
complex carbohydrates such as brown rice, whole-wheat pasta, and quinoa and
whole-grain breads instead of the white and refined ones. Whole-grain is rich
in fiber which keeps you full for a longer period and is essential to decrease
the absorption of glucose in the blood
·
Avoid
simple sugar such as table sugar, honey, candies, sodas, cookies and cakes
·
Make
sure to include fruits daily especially the ones with the edible skin and stay
away from dried fruits and fresh juices even if fresh and unsweetened or
without any added sugar
·
Consume more green leafy vegetables at each
meal as they are also rich in fiber and help reduce the absorption of glucose
in the blood
5. Reduce your sugar intake
·
Practice smart swaps: replace sugar-coated
cereals with unsweetened and plain whole-grain cereals such as oatmeal
·
Avoid adding sugar to your beverages. You can
flavor your beverages with fresh lemon wedges, peppermint, ginger or cinnamon
sticks
·
Substitute flavored puddings or sweets with
fresh fruits, plain yogurt, or yogurt with fresh chunks of fruits
·
Stay away from artificial sweeteners and zero
sugar beverages and sweets
·
6.
Lower your intake of salt to maintain a healthy blood pressure
·
Don’t add salt to your meals, use spices and
herbs to flavor your favorite dishes
·
Avoid
condiments such as mustard, ketchup, soy sauce as they are very high in sodium
·
Avoid the use of cooking stocks and ready-to
use cooking powders
·
Limit
the consumption of cold cuts and smoked meat/fish
·
Cut down
on ready-made foods, soups, frozen meals, olives, pickles and canned items as
they are also very rich in sodium
7. Include the “good fats”
·
Avoid
the use of saturated fats (solid fat at room temperature) like butter and ghee
·
Choose
unsaturated fats like olive oil to dress your salads
·
Substitute salted and roasted nuts with
unsalted, raw ones
·
Consume
skinless chicken breast instead of
chicken thighs and wings
·
Replace
lamb with beef fillet as the fat percent is much less
·
Aim to
consume at least twice a week a fatty fish like fresh salmon or tuna as they
are rich in the heart healthy omega-3 fatty acid
8. Use the Plate Method to guide you
·
Keep only about 1/4 of your plate for starchy
foods including starchy vegetables or grains like brown rice, quinoa,
whole-wheat pasta
·
Fill half of your plate with green leafy and
non-starchy vegetables
·
The last
quarter is for your lean protein foods such as fish, salmon or skinless chicken
breast; to keep portions smaller, keep the food to a depth of about the
thickness of your palm
9. Get physically active
·
Aim to be active at least 3 times a week for a
total of 150 minutes. Practice your favorite sports such as dancing, swimming,
football ,tennis
·
Always check your blood glucose (sugar) levels
before any type of activity as high blood glucose levels with heavy activity
can lead to hypoglycemia (very low blood sugar) and many other complications
·
Consult
your physician prior to starting any exercise routine
Not only does a
healthy lifestyle maintain proper levels of blood sugar, it also may aid in the
weight loss process which is a major risk factor for diabetes
