Ask

Happy Tummy Expert

7 months ago

Dear Aditi Singh, Thank you for the question

Glycated haemoglobin (HbA1c) is used as a diagnostic test for diabetes. An HbA1c of 6.5% and above is used as the cut off point for diagnosing diabetes.

Increased blood sugar levels is termed as Diabetes mellitus which is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes. 

• A fasting blood sugar level of <110 mg/dL is considered normal.
• ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
• ≥126 mg/dL indicates you have diabetes.

Management of any type of diabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage Diabetes

• It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc.
• High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
• Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
• Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.

A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat. Main Source of carbohydrates for dietary management of diabetes should be cereals, mixed coarse grains, whole pulses, salads and soybeans.

Here are a few dietary guidelines to be considered for Healthy balanced diet & diabetes management:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Choose healthy snacking options in between your meals.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
• Good amount of fiber especially soluble fiber can help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
• Consume fresh, seasonal fruits(low glycaemic index foods) and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Limit the consumption of high fat foods such as butter, cheese, red meat etc.
• Consuming low fat (skimmed) milk instead of whole milk is preferable.
• Restrict consumption of foods that are high in Saturated fatty acids and trans fats. Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
• Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
• Have your last meal at least 2-3 hours before Bed time.
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Vitamin D is a micronutrient that is necessary for overall health & functioning of the body. It helps your body absorb calcium and is one of the main building blocks for strong bones. Together with calcium, vitamin D prevent the risks of osteoporosis & maintain Bone mineral density. Vitamin D is also necessary for muscle movement and your nerves need it to carry messages between the brain and the body. Your immune system needs vitamin D to fight off invading bacteria and viruses.

Sunlight is one of the best sources of vitamin D, exposing yourself to the sun for 10-15 minutes can help contribute towards daily vitamin D requirement.

Other sources of Vitamin D include eggs, fish, fortified cereals, liver, cheese, fish liver oils, mushrooms etc.

Recommended daily allowance for Vitamin D is 15mcg per day for women.

Levels below 12 ng/mL are considered very low and indicate vitamin D deficiency which might weaken your bones and affect your health.

Women face more risk of iron deficiency anemia, across lifecycle due to increased iron needs during menstrual blood loss & childbirth etc.  Some of the reasons iron deficiency include inadequate intake, malabsorption, low intake of vitamin C, infections and/or underlying health conditions. Iron deficiency may potentially increase the risk of anemia. For further diagnosis and assistance please contact a health care professional.

Normal haemoglobin levels for women is 12 to 16 g/dl

Recommended Daily Allowance (RDA) of Iron for women is 29mg per day.

Some of the god sources of iron include: nuts, beans, dark green leafy vegetables(blanched/ leached), and fortified grain, milk, meat, whole grains, legumes and dry fruits, Chicken liver, Tuna/Fish, Eggs(yolk), Shrimp, Lamb or turkey(leg)/beef /spleen /liver etc.

Include iron rich foods in daily balanced diet along with vitamin C rich foods as it helps with iron absorption.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

0 Reply