14 November is World Diabetes Day. Each year, it is an opportunity to raise diabetes awareness campaigns and spread the word to educate people far and wide. This year’s celebration has a theme of “Access to Diabetes Care”.  

Due to the ongoing pandemic, COVID-19, it has resulted to a great turn of events that led to limited access to health care. Thus, this year’s theme focuses on the importance of improving the access to diabetes care for all to prevent the dramatic increase of rates of diabetes worldwide.

In fact, according to World Health Organization (WHO), the number of people affected with diabetes rose from 108 million in 1980 to 422 million in 2014. Deaths caused directly by diabetes in 2019 has been estimated at 1.5 million and in 2021, another 2.2 million deaths were attributable to high blood glucose.

But what is diabetes mellitus? It is a chronic and metabolic disease wherein the body does not produce enough insulin nor respond to insulin normally. There are two (2) main types of diabetes, type 1 and type 2. Both types of diabetes are chronic and have mostly similar symptoms, the main difference between the two (2) types is that type 1 diabetes is a genetic disorder that often shows up early in life, and type 2 is largely diet and lifestyle-related and develops over time—it is common called as adult-onset diabetes. If you have type 1 diabetes, the insulin that is being produced in your pancreas are destroyed because they are attacked by your immune system. On the other hand, type 2 diabetes occurs when your body doesn’t make enough insulin, or your insulin doesn’t work properly.

Moreover, common mistakes of those people affected by diabetes mellitus is that they worry too much of their food consumption that they tend to cut their diet and do not enjoy their food anymore.

People with diabetes can still enjoy their favorite foods but in consideration on how much they eat and when they eat, and it does require close monitoring, care and support to avoid further complications.

Here are some recommended foods to help you manage diabetes:

• Low-glycemic index foods; non-starchy vegetables, whole grains, brown rice, chickpeas, lentils, and bran.
• Fiber-rich foods; lentils, beans, nuts and seeds, vegetables, sweet potatoes, whole grains, berries and citrus fruits.
• Heart-healthy fish; omega-3 fatty acids like salmon, mackerel, tuna and sardines.
• Good fats; avocados, nuts, olive oils, canola oils and peanut oils.

Incorporating a variety of these recommended foods to your well-balanced diet will help you to live well with diabetes. It is also recommended choosing less added-sugar foods, consume fewer processed foods, avoid trans fats and lower the salt intake in your diet.

Achieving and maintaining a healthy body weight is also important in managing diabetes. It is recommended to be physically active like doing at least 30 minutes of regular, moderate-intensity activity every day. More activity is required for weight control. Also, avoid smoking because it increases the risk of diabetes and cardiovascular disease.

Nutrition and physical activity play a pivotal role in managing diabetes. Adjustment of your food consumption may seem difficult and challenging at first, but it will get easier little by little with the help of your family and your health care providers. Thus, keeping up with regular health check-ups and consultations with your Nutritionist-Dietitian helps you and your diabetes care on track. (PNFP Lizelle Bete)

References:

World Health Organization. (2021a). Diabetes. Diabetes. Published. https://www.who.int/news-room/fact-sheets/detail/diabetes

Diabetes Queensland. (2021). World Diabetes Day is Sunday 14 November 2021. World Diabetes Day Is Sunday 14 November 2021. Published. https://www.diabetesqld.org.au/news/world-diabetes-day-2021/

National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Diabetes Diet, Eating, & Physical Activity. Diabetes Diet, Eating, & Physical Activity. Published. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

Mayo Clinic. (2021). Diabetes diet: Create your healthy-eating plan Print. Diabetes Diet: Create Your Healthy-Eating Plan Print. Published. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295