Diabetes mellitus (DM), commonly referred to as diabetes, is a group of metabolic disorders in which there are high blood sugar levels over a prolonged period.

• Type 2 Diabetes A chronic condition that affects the way the body processes blood sugar (glucose).
• Type 1 diabetes A chronic condition in which the pancreas produces little or no insulin.
• Prediabetes A condition in which blood sugar is high, but not high enough to be type 2 diabetes.
• Gestational diabetes A form of high blood sugar affecting pregnant women.

Type 2 Diabetes

Your pancreas makes a hormone called insulin. It’s what lets your cells turn glucose from the food you eat into energy. People with type 2 diabetes make insulin, but their cells don’t use it as well as they should. Doctors call this insulin resistance. At first, the pancreas makes more insulin to try to get glucose into the cells. But eventually it can’t keep up, and the sugar builds up in your blood instead.

Risk Factors

1. Age above 45
2. Over weight or obese
3. High levels of Cholesterol & triglycerides, low HDL, hypertension
4. Family History
5. Lack of active lifestyle
6. PCOS
7. Smoking
8. Stress

 

Tips to manage blood glucose levels

1. If you are overweight loose weight. Dropping just 7% to 10% of your weight will reduce the risk of getting type 2 diabetes by almost 50%
2. Avoid highly processed carbs, sugary drinks, and trans and saturated fats. Limit red and processed meats. Have complex carbs instead like whole grains and pulses
3. Restrict carbohydrates to 50% of daily total food intake. Have either chapati or rice any one for lunch or dinner (do not eat both in one meal)
4. At least one food source of protein should be included in your each meal (from daal, sprouts, milk, curd, buttermilk, paneer, eggs, fish or chicken)
5. Eat small meal portions at regular intervals. Do not take break for more than 3 hrs in between 2 meals
6. Do not skip breakfast 
7. Have only 1 fruit per day from papaya( 2 to 3 slices), apple, pomegranate 1/2 cup, orange, sweet lime, musk melon(2-3 slices). Avoid fruit juices
8. Soak 1 tsp of fenugreek seeds (methi dana) overnight. Drink the water and eat the seeds first thing in the morning.
9. Take 100 g corriander seeds + 50 g cumin seeds + 25 g cinnamon Dry roast them mildly and grind into find powder. Take 1 tsp with 1 glass warm water every morning
10. Chapatti Flour – Add 100 g methi and 1/2 kg soya bean in 5 kg wheat 
11. Bhakari Flour – 1 kg Bajri + 1 kg Jowar + 1 kg Nachani + 1/2 kg Black gram + 100 g methi seeds
12. Exercise daily. Yoga daily, strengthening exercises 3 days a week and walking 45 minutes daily.
13. Quit Smoking
14. Take your prescribed medicines on schedule
15. Manage your triglyceride levels if they are high

Recipe

(Recipe Credits – Sayali Pathare)

FENUGREEK SPROUT PULAV

In this recipe I have change white rice to brown rice. White rice is used in the pics.

Ingrediends :

1 Bowl Fenugreek sprouts

2 Bowls basmati brown rice

1 Bowl grated coconut

1/4 th Bowl (4 to 5 spoon) desi ghee

1 tbsp cumin seeds

2 masala cardamom

1 inch cinnamon stick

10 black peppers & cloves each

2 medium size onions Finely chopped

1 tbsp garam masala powder

2-3 pinch hing

salt to taste

lemon juice

finely chopped fresh coriander for garnishing

Method :

• Soak basmati brown rice for 1 hr
• Heat the ghee and add cumin seeds and whole masala
• Add finely chopped onion and sauté till it turns golden brown and soft
• Add hing and garam masala powder….then fenugreek sprouts with half cup water….mix well and close the pan with water on the top of the lid….
• After 10 mins add grated coconut and rice…
• Mix and add 1 more cup of boiled water and salt to taste
• Keep on high flame till most of the water evaporates but the rice is still moist.
• Now close the pan with lid and cook for 10 mins or till all the water dries on slow flame…
• Garnish with finely chopped fresh coriander….