Insulin is a hormone made by the Beta cells of pancreas that helps glucose (sugar) from the food we eat to be properly utilized by our body and give direction to the glucose in three different ways to get utilized –

– Send glucose to enter our body’s cells to be used as a source of energy.

– convert extra glucose first into Glycogen and store it in liver and muscles.

– If extra glucose is still travelling in the blood stream convert them into fat and get stored in adipose tissues.

When insulin doesn’t perform above mentioned work properly or body cells have develop insulin resistance (when insulin receptors presents on body cells not allowing glucose to enter into the cells) or there is not enough insulin in the blood , glucose builds up in the bloodstream leading to high blood sugar levels which is also called as Hyperglycemia and constant hyperglycemia for a long run leads to Diabetes Mellitus.

Types of Diabetes and their causes:-

1. Type 1 Diabetes (Autoimmune cause)

The immune system mistakenly attacks the insulin-producing beta cells in the pancreas. Due to which, little or no insulin is made and hence glucose stays in the bloodstream instead of entering the cells. Usually occurs in childhood or adolescence and hence also called as Juvenile Diabetes. Requires lifelong insulin therapy.

2. Type 2 Diabetes (Insulin resistance + poor insulin production)

The body cells becomes resistant to insulin and receptors presents on cells not allow glucose to enter the cells or body does not make enough insulin which is not sufficient for controlling high glucose levels. It is often linked to lifestyle factors like obesity, poor diet, and lack of exercise. Can be managed with diet, exercise, oral medicines, or insulin.

3. Gestational Diabetes

It develops during pregnancy in women due to insulin resistance causing to high blood glucose level and due to hormonal imbalances too. Usually goes away after childbirth but increases the risk of type 2 diabetes later. Can be managed with diet, exercise, oral medicines, or insulin.

Factors which increase the risk of diabetes:

•          Overweight or Obesity

•          A lack of physical activity

•          Genetics

•          Older Age

•          Certain Ethnic Backgrounds

•          Hormonal disorders- PCOS,Menopause,thyroid disorders.

•          Stress.

Ten warning signs of diabetes:-

Excessive thirst

 Frequent urination

Increased hunger

Unexplained weight loss

Fatigue, blurred vision

Numbness or tingling in hands/feet

Slow-healing sores

 Recurrent infections and

Darkened skin patches

SO…..How we can control Diabetes?

Great question 🌿 — Diet is one of the most powerful tools to control blood sugar and prevent diabetes complications.

Here are dietary recommendations for people with diabetes:-

1. Choose the Right Carbohydrates:-

Have more of complex carbohydrates. Limit refined carbs by doing this more of fiber will enter our body and it will help in managing our blood glucose levels. Fiber slows down glucose absorption.

2. Control Portion Sizes

Use small plates to avoid overeating.Dont skip meals it will help in preventing sugar spikes and crashes.

3. Add Lean Protein

Keeps you full for a longer period of time and will not spike sugar level faster and stabilizes blood sugar.

4. Choose low carbohydrates foods

Choose fruits and vegetables which are low in carbohydrate content and having low glycemic index, will not increase our sugar levels such as apple,papaya,watermelon,multigrain cerala,pulses and legumes etc. Avoid taking banana,grapes,potatoes ,mangoes etc.

6. Spices and Herbs

Spices and herbs which has blood glucose lowering properties such as Fenugreek,cinnamom,ginger,basil seeds should be included in diet.

7. Be active

Any type of physical activity for 30-45 min for 5 days in a week should be done to control the glucose levels.