Diabetes mellitus is quite prevalent in our country. By some estimates, there are about 18-20 million diabetics in Pakistan. That's a huge number. There are two main types of diabetes mellitus, Type-1 DM, and Type-2 DM. In type-1, there is little or no insulin production by the pancreas. While type-2 DM is a long-term metabolic disorder that is characterized by high blood sugar, insulin resistance, and a relative lack of insulin.

As there is more than one type of disease, it means different diabetics need different diet plans and there isn’t a one-size-fits-all way of eating for everyone with diabetes. But some healthy eating habits are generally very useful for everyone with the disease as it can help you manage your blood glucose levels, blood pressure, and cholesterol levels. They can also help you manage your weight and diminish the risk of diabetes complications, such as cardiac issues, neuropathy, cerebrovascular strokes, etc.

Eating right differs for both types, if you are type-1, carbohydrates counting is really important to keep your blood glucose levels steady. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take. If you're type-2 and you’re overweight, finding a way to lose weight is important as it really improves diabetes management. This is because it can help to reduce your blood sugar levels and lower your risk of other complications.

No matter what kind of diabetic you are, one thing is for sure that eating healthy is your only option to have a quality life. Here are some tips that are useful for people having any kind of diabetes:

>> Consume Healthier Fats

Saturated fats raise cholesterol levels which increase the risk of cardiac problems. These fats are mainly found in animal products and prepared food like red and processed meat, butter, ghee, cakes, biscuits, etc. Diabetic are already at risk of having heart problems so such fats must be avoided.

But it's also to be noted that the human body needs fat as it gives energy. So it's wiser to opt for healthier fats like unsalted nuts, seeds, avocados, oily fish, olive oil, and sunflower oil, etc. It’s still a good idea to cut down on using oils in general, so try to grill, steam, or bake foods instead.

>> Eat Healthier Carbohydrates

As carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Healthy sources of carbohydrates include:
-pulses like beans, chickpeas, etc. ,
-whole grains like brown rice, buckwheat, etc. ,
-fruits,
-vegetables,
-dairy like unsweetened yogurt and milk.
Carbohydrates obtained from other sources aren't healthy so they should be avoided.

>> Curtail Your Sugar Intake

Start by cutting out sugar in your tea or coffee, then try swapping sugary drinks like carbonated drinks, fruit juices, energy drinks with water, milk, or tea and coffee without sugar. Zero-calorie sweeteners available easily in markets can also be used. Cutting down sugar is essential in the management of diabetes.

>> Decrease Red And Processed Meat Consumption 

Avoid red meat and processed meat as they have links with cardiac problems and cancers. You should replace red and processed meat with pulses such as beans and lentils, eggs, fish, poultry like chicken and turkey. Beans, peas, and lentils are great as they've very high amounts of fiber and they don’t affect your blood glucose levels too much.

>> Limit Your Salt Intake

Salt usage in large amounts is dangerous for diabetics as it can increase your risk of high blood pressure, which in turn increases the risk of heart diseases and stroke. And when you have diabetes, you’re already more at risk of all of these conditions. So limiting salt use is a wiser thing to do.

>> Eat More Vegetables And Fruits

Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This can be fresh, frozen, dried or tinned (in juice, not in syrup). And it’s best to eat it throughout the day in small snacks instead of consuming all at once. Vegetables are rich in minerals and vitamins, so they must be a regular part of a diabetic diet.

The American Diabetes Association has endorsed a natural foods approach to managing diabetes, advocating “fresh is best” and avoiding artificial sweeteners, instead substituting measured amounts of fresh fruit or raw sugar. Fresh fruits and veggies are ideal for diabetics. But it is best to avoid Melons and Pineapples (as these two fruits are high on the Glycemic Index.)

>> Choose Healthy Snacks

Diabetics have cravings and they need snacks, but you should be wise about choosing them. If you want a snack, choose yogurts, unsalted nuts, seeds, fruits, and vegetables instead of biscuits, crisps, chips, and chocolates. It's also recommended to watch your portions.

Lastly, it's advised to exercise regularly. Having a regular exercise routine is crucial as it increases the amount of glucose utilized by your muscles and helps the body use insulin more efficiently. Good sleeping habits are quite helpful in getting you to a good routine and making you disciplined so have a good 6-8 hours sleep.