Obesity is defined as an excess accumulation of adipose tissue which will affect both the physical and psychosocial health and well-being of an individual.
Diabetes Mellitus is a chronic metabolic disease that alters carbohydrates, protein & fat. It is caused by the absence of insulin formation or defects in insulin uptake.
Insulin resistance is present in individuals who are obese and those with diabetes mellitus. In obese individuals, the amount of nonesterified fatty acids, glycerol, hormones, cytokines, pro-inflammatory markers that contribute to insulin resistance are increased.
Insulin resistance is linked to obesity, hypertension & high levels of fat in the blood. Over time, insulin resistance tends to get worse and pancreatic cells that are responsible to produce insulin begin to wear out. Eventually, the pancreas will no longer generate enough insulin to overcome the resistance of the cell which results in higher blood glucose levels leading to type 2 diabetes mellitus.
Weight loss Or Cutting down Fat can help the body respond better to insulin. People with insulin resistance can prevent or delay diabetes mellitus by following a healthy lifestyle and practice good eating habits.
Here are the 7 Tips to Stay Away From Diabetes
1. LIMIT CARBOHYDRATES: Carbohydrates are a major source of energy. They have a higher impact on the blood glucose levels. It is best to avoid simple carbohydrates like white rice, white bread, and switch to complex carbohydrates like oats, quinoa which helps to keep you full longer and maintain blood glucose levels.
2. AVOID SWEETENED BEVERAGES: Hidden sugars are present in all processed and packaged foods like bottled juices, carbonated beverages, etc. It is very important to read nutritional labeling before purchasing the product.
3. EAT MORE FIBRE: Fiber is present in all fruits and vegetables. Daily consumption of vegetable salad and whole fruit will help to regulate bowel movements, help in weight loss as well as maintain blood sugar levels.
4. EAT HEALTHY FATS: Fats can either be helpful or dangerous. People who are obese are at higher risk of having heart disease, therefore it is important to consume good quality fats. Healthy fats are found in walnuts, flaxseeds, olive oil, and mustard oil.
5. GET ENOUGH PROTEIN: Proteins are building blocks of the body and are essential for muscle formation. Proteins are found in eggs, beans, nuts, fish, poultry, milk, and milk products
6. HYDRATE YOURSELF: The risk of dehydration is higher in diabetes. High blood sugar levels lead to depletion of fluids. Therefore intake of a minimum of 8 glasses of water every day is important
7. PRACTICE PORTION CONTROL: Eating day to day a balanced calorie meal is important. Skipping meals or overeating at one time leads to weight gain.