Research has shown that Diabetics are at a higher risk of COVID infection.
The pandemic gripping the entire world today has affected our health in varying ways. On one side, being locked in, we are eating home cooked food made with fresh ingredients and with our families. Traditional recipes are making a comeback into our lives. This is good and healthy. On the other side, we have seen that lack of physical activity, the stress of the scare of getting infected and prolonged stay at home is creating mental and physical ill-health. With respect to diabetes, from day one, Doctors have been telling us about the increased risk of infection in people with underlying co-morbidities like Diabetes, Heart disease, stroke and people of older ages.
Research has shown that Diabetics are at a higher risk of COVID infection, and at a higher risk of the severity of the infection and complications that come with SARS- Severe Acute Respiratory Syndrome. Emerging evidence also points towards the fact that this infection makes diabetes control difficult because of the treatments involved. Conversely, uncontrolled blood sugars make controlling the infection that much more challenging. Also, it has been seen that a lot of obese and pre-diabetics have become Diabetics with the onset of COVID infection. To protect against the infection, Diabetics are not stepping out, thus leading to a lack of physical activity. Add to this poor food choices, stress, uncontrolled blood sugars, and increased BMI. It seems like a vicious circle, but you can break this by making the right choices for a healthier lifestyle.
(Also Read:17 Easy Diabetes-Friendly Snack Ideas To Manage Blood Sugar Levels)
1. Eat At The Right Time: This time isn't a weekend; you are at home to stay safe and it's a long time. Eating at proper times means a better regulation of blood sugars by preventing binge eating, supplying a steady and measured carbohydrate in the blood preventing spikes and troughs. Eat within 1 hour of waking up and eat every 3-4 hours. Three well-planned major meals, with two snacks in between is a good strategy to follow. Close the kitchen by 9pm, take a cup of milk at bedtime.
2. Add Whole Grains:Make sure you add whole grains in at least 3/4th meals. They ensure a slow and steady supply of carbs, keeping up your energy levels. Whole grain fibre slows down the release of glucose into the blood and at the same time provides many beneficial vitamins and minerals. Millets like Jau aka Barle, help control blood sugars. Try using them in one meal in two days at least.
Whole grain fibre slows down the release of glucose into the blood.
3. Benefits Of Eating Protein: Proteins don't just build up a healthy body, they also add to the satiety value. Adequate protein intake for an adult is about 0.8g/kg body weight as per the recent guidelines of National Institute of Nutrition. High protein diets with very low carbs may be followed, but only if your doctors decides as they need very close follow-ups and monitoring. They have shown to control very high sugars but must not be tried without your doctor/dietician by your side. Plant proteins like legumes- Rajma, chana, lobia are excellent for sugar control. Low-saturated fat animal proteins from fishes, chicken breast, eggs can also be included safely. Fat free/ low fat milk and dahi also add quality proteins. Dahi or yogurt is a probiotic that enhances gut health which is directly related to better sugar controls
Proteins don't just build up a healthy body, they also add to the satiety value.
4. Fats Oils And Nuts & Seeds:Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health. Recent research has highlighted that replacing excess carbohydrates and saturated fats with healthy fat choices improves both blood sugars and insulin control. Eating an ounce of nuts & seeds, at least thrice a week, has shown better sugar controls and heart health.
Healthy fats from plant sources like, Olive oil, Peanut oil, Rice bran oil in combination with Mustard or sesame oil have a beneficial effect on our health.
5. Fruits And Vegetables:Fill up half your plate with vegetables and salads. Choose seasonal and colourful. Add the whites, greens, reds, orange and ensure that your body gets not just fibre but also lots of vitamins, minerals, antioxidants and phytonutrients that protect against infections, oxidative stress and boost the immune system. Two fruits a day make a good snack providing little carbs, with fibre and electrolytes keeping you full and your sugars stable.
Fill up half your plate with vegetables and salads.
So what should a Diabetic meal plan look like? Choose at least 4 components from each of the food groups to make a major meal:
1. 2 small multigrain bread slice + 1 egg boiled/poached/ scrambled/ omelette+ 1 cup milk
2. 2 stuffed multigrain or whole wheat roti + big bowl of Dahi + mint chutney
3. 2-3 Idly/ dosai + Thick sambar 1 bowl + Dahi or thick lassi
1. 2 chapati + 1 big bowl Rajmah + 1 big bowl palak+ Dahi
2. Parboiled rice (cooled down) + thick sambar or chicken breast in gravy + Cauliflower+ 1 Bowl dahi
3. Multi grain burger Bun + grilled Paneer / Chicken patty + lots of cucumber, lettuce leaves, tomato slices + 1 glass cold coffee. Make a burger at home, use mustard instead of Mayo
4. Veg Pulao + sprouts salad 1 bowl + Dahi or Chicken Biryani + Mixed Veg Raita which contains one bowl of vegetables.
1. Roasted foxnuts or makhana + 1 table spoon roasted peanuts
2. Boiled corn with Paneer cubes
3. Grilled/raw vegetables with 1 tablespoon peanut/almond butter
4. 1 fistful of almonds + walnut + chia seeds
These are just guidelines to explain balanced meals, get your personal diet plan from a registered nutritionist.
In addition to this, exercise. Even if you aren't going out, please take out 30-45 minutes and choose a workout that helps get your heart rate up. 10,000 steps are ideal and 15,000 steps prevent NCD's (Non-communicable diseases). Start today, add 250-500 steps every alternate day.
Stay safe, stay healthy, stay at home.
The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.
- Fasting for Navratri? Here are some healthy and safe ways in which you can lose weight - The Indian Express - October 24th, 2020
- Freezing and Thawing Fresh Food: 8 Dos and Don'ts - Everyday Health - October 24th, 2020
- The 6 Types of Foods to Avoid With Ulcerative Colitis - Self - October 24th, 2020
- Brighter Bites Receives Walmart Foundation Grant to Expand Access to Fresh Produce and Nutrition Education Across Schools this Fall - PerishableNews - October 24th, 2020
- Tecate Pairs with Tamales in a Holiday Promotion Marking Mexican American Family Tradition - Abasto, Food and Beverage Industry News - October 24th, 2020
- 5 health benefits of aloe vera, from healing sunburn and reducing acne to helping with digestion - Insider - INSIDER - October 24th, 2020
- OPINION | Can tea really lower your blood sugar? - Health24 - October 24th, 2020
- 5 critical steps you can take to protect yourself from coronavirus and other infectious diseases - Times Now - October 24th, 2020
- Is intermittent fasting bad for you? These are the benefits and drawbacks of restrictive diets - and the healthiest way to lose weight explained - The... - October 21st, 2020
- Navratri Fasting Tips: 9 Expert-Recommended Foods That You Can Have Guilt-Free - NDTV - October 21st, 2020
- Tips to fast safely during this coronavirus pandemic - TheHealthSite - October 21st, 2020
- Everything you need to know about the diets loved by Zara McDermott, Jennifer Aniston and Gwyneth Paltrow - OK! magazine - October 21st, 2020
- Covid-19: Eating in the office cafeteria? Keep these pointers in mind - The Indian Express - October 21st, 2020
- Losing weight with fasting - Know what to eat during Navratri, tips, recipe to fast safely - Times Now - October 18th, 2020
- 9 of the best restaurants in Central Pa. for indoor dining during the pandemic: Mimis picks - PennLive - October 18th, 2020
- JODY HOLTON The doctor wants an A1C Test. What is it and why? - Port Arthur News - The Port Arthur News - October 17th, 2020
- Harriette Cole: Im just out with my girls. Why doesnt he trust me? - The Mercury News - October 17th, 2020
- Navratri 2020: Puja timings, vrat tithi and foods! - Times of India - October 17th, 2020
- Preventing hidden hunger in the time of pandemic - Al Jazeera English - October 17th, 2020
- Artist Gina Adams exhibition, titled Its Honor is Hereby Pledged, on display at UNCPs A.D. Gallery - The Robesonian - October 17th, 2020
- Boyfriend may have trust issues - The Times and Democrat - October 16th, 2020
- 5 Things To Know On World Food Day 2020 In Arlington Heights - Arlington Heights, IL Patch - October 16th, 2020
- 5 Things To Know On World Food Day 2020 In New York - Yorktown, NY Patch - October 16th, 2020
- RECALL: 18 Brands of Dog Food Recalled by FDA Over Toxin Concerns - ourcommunitynow.com - October 16th, 2020
- Were We Mentally Ready for COVID-19? Why It's Time to Take Behavioral Health Seriously - - HIT Consultant - October 16th, 2020
- Oct. 14 COVID-19 update: 12 best strategies to stay healthy this fall and winter - Prescott Daily Courier - October 16th, 2020
- Gallbladder and Alcohol Consumption: What to Know - Healthline - October 16th, 2020
- What is intermittent fasting? Simple tips to do it safely - DNA India - October 7th, 2020
- Jenna Dewan Nails Her Response to Fans Asking for Her Postpartum Diet and Fitness Routine - E! Online - October 7th, 2020
- Food for thought: Breast cancer and nutrition - Coastal Courier - October 7th, 2020
- What liposuction is, and why it can make you thinner, but not thin - ZME Science - October 7th, 2020
- The Recovery Room: News beyond the pandemic October 2 - Medical News Today - October 7th, 2020
- Quick Breakfast Ideas: Prepare This Avocado Toast To Get A Dash Of Protein, Fibre And Good Fats - NDTV - October 7th, 2020
- Study Debunks Claim That This Popular Food Causes Inflammation - KYR News - October 7th, 2020
- The Top 10 Virtual Plant-Based Events You Don't Want To Miss - Plant Based News - October 1st, 2020
- How to gain weight quickly and safely - Netdoctor - October 1st, 2020
- Six commonly-eaten foods that can make you ill, and how to prepare and store them safely - Aberdeen Evening Express - October 1st, 2020
- Coronavirus Tips: Prevention and Safety For Everyday Life - Health Essentials from Cleveland Clinic - October 1st, 2020
- 7 Bad Habits to Quit That Can Make You Feel Healthier Within Weeks - Chiang Rai Times - October 1st, 2020
- Understanding heart conditions and their warning signs - Times of Malta - October 1st, 2020
- Kidney Health and Ketoveyda: How Suraksha Naturals Is Addressing the Health Concerns of the Keto Community - PRNewswire - September 29th, 2020
- Eating right and playing well The Island - The Island.lk - September 29th, 2020
- Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet - CBS Houston - September 29th, 2020
- Amsterdam and Helsinki launch algorithm registries to bring transparency to public deployments of AI - Best gaming pro - September 29th, 2020
- How Safe is the 3 Day Cardiac Diet? - MedicineNet - September 23rd, 2020
- James Cracknell is running for five days without food to prove we don't need carbs - is he right? - Telegraph.co.uk - September 23rd, 2020
- Opinion | Going against the grain: Debunking celiac disease misconceptions - University of Pittsburgh The Pitt News - September 23rd, 2020
- Blue Origin gets ready to test its suborbital spaceship with COVID-19 safety in mind - GeekWire - September 23rd, 2020
- What We Miss Most About Going to the Movies - Collider.com - September 23rd, 2020
- Want to Lose Weight Running? Experts Explain How to Achieve Your Goals Faster (and Safely) - Yahoo! Voices - September 22nd, 2020
- The Best Fish Scalers to Clean Your Catch - Robb Report - September 22nd, 2020
- Heart Failure in Primary Care: Do's and Don't's - Medscape - September 22nd, 2020
- The good, the bad and the dietary: Making sense of cholesterol - Gaston Gazette - September 22nd, 2020
- Why can't I go into my child's school, what is happening with SQA Exams? North-east council release FAQ guide to help parents - Aberdeen Evening... - September 22nd, 2020
- COVID-19 threatens to increase cancer mortality The Cancer Letter - The Cancer Letter - September 22nd, 2020
- How to be second wave savvy and what not to repeat from the first lockdown - Telegraph.co.uk - September 22nd, 2020
- The good, the bad and the dietary: Making sense of cholesterol - Boonville Daily News - September 18th, 2020
- The 7 Health Benefits of Eating More Tofu, and How to Enjoy It - The Beet - September 18th, 2020
- Is VR the Future of Corporate Training? - Harvard Business Review - September 18th, 2020
- City seeking input on safety improvements to Linn Street in West End - WCPO - September 18th, 2020
- What is a 'reverse diet' and can it help you to maintain your goal weight? - Health24 - September 8th, 2020
- How to Use Public Transit Safely During the Pandemic - One Green Planet - September 8th, 2020
- Brits ignore PMs diet plea as spending on takeaways surges - City A.M. - September 8th, 2020
- Healthy success for Pocklington-based slimming consultant - Pocklington Post - September 8th, 2020
- Tips on how to stay safe and not spread COVID-19 on this Labor Day Weekend - Berkeleyside - September 8th, 2020
- Dr. Pimple Popper cut open a 'bubble wrap' growth the size of a grapefruit on a patient's back - Business Insider India - September 6th, 2020
- Vancouver teacher praises benefits of taking kids outside of classroom to learn - CBC.ca - September 6th, 2020
- From a bald budgie to a fat goldfish your pet queries answered - The Sun - September 6th, 2020
- 'Gross cruelty' towards the consignment of sheep and cattle headed for the Middle East - IOL - September 6th, 2020
- How Much Weight Loss Can You Achieve In Three Months? - Women's Health - September 5th, 2020
- These simulations show how face shields and valved masks allow clouds of respiratory droplets to escape - Business Insider India - September 5th, 2020
- My ex just admitted he avoided sex because he has erectile dysfunction. Was I wrong to end things over our lac - Business Insider India - September 5th, 2020
- Anxious with anticipation? | News, Sports, Jobs - The Sentinel - Lewistown Sentinel - September 5th, 2020
- Vegetarians suffer from iron deficiency anaemia and other myths about the micronutrient deficiency busted - Times Now - September 5th, 2020
- Understanding the hidden risks of recreational marijuana - Houston Chronicle - September 4th, 2020
- Debunking the soy-estrogen problem and other soy myths - ZME Science - September 4th, 2020
- The Foods 5 Famous Chefs Never Leave the Grocery Store Without - Yahoo! Voices - September 4th, 2020
- The 8 Best Diet Plans Sustainability, Weight Loss, and More - September 1st, 2020
- Column: Be smart and safe when trying to lose weight during coronavirus pandemic - Honolulu Star-Advertiser - September 1st, 2020
- Severe Weather Warning Issued For Melbourne On Wednesday - KIIS1011 - September 1st, 2020