Going vegan is all the rage nowadays, especially after the recent discovery that the plants based diet can significantly lower the risk of type 2 diabetes! Since long, it has been well understood that maintaining a proper healthy diet is the first step toward managing your diabetes with reduced portion size, restriction of the amount of carbohydrates and more consumption of water. Whereas a recently revealed fact, through hardcore scientific research and statistical analysis, suggests that a small rational detour in a daily dietary approach can do wonders in maintaining your blood sugar level.
The study and findings
Type 2 diabetes mellitus is one of the major non-communicable, autoimmune, metabolic disorders, directly impacting 190 million people across the globe. Thus, apart from being incurable, the disease also imposes a huge medical and economical burden to the society. Various studies have confirmed that diabetes is essentially a silent killer if not managed properly; it can definitely give rise to many threatening medical conditions such as cardiovascular disorders, kidney problems, diabetic foot, blindness, etc.
Amid all sorts of myths about Type 2 Diabetes, the exact cause of the disease is still unknown; however, scientists are linking up genetic susceptibility and environmental influence to its occurrence. As such, there is no control over individual’s genetic predisposition for the disease but fortunately, environmental factors can be amended to alter the disease’s appearance. Historically, diet is one of the leading factors, linked up with wide range of diseases including diabetes. Accordingly, the type of food and portion size is a preliminary determinant of human health.
In our society, as a result of certain consequences such as traditional cultural misconceptions, unawareness; people apparently attempt to adhere to some fad diets or restricted food consumption in order to cope up with the medical trauma, and has proven to be the most dubious diabetic care.
In this regard, a study was initiated by the year 2002-2006 to assess the consequences of life style exposures on the disease symptoms. The study findings are based upon the cross sectional data statistics, collected from 50 pages of self admired questionnaires with different sections, such as current illness, diet, physical activity, demographics, BMI, etc. The whole data is primarily categorized on the basis of racial and ethnical origin, as Black (US Africans, West Indians, Africans or other black) and White (Non Hispanic, Hispanic, Asian, Native Hawaiian and American Indian)
The findings concluded that people who have been completely on vegetarian and ovo-lacto vegetarian diet marked one half reductions in the risk of diabetes-2 compared to non-vegetarian people. On the contrary, semi-vegetarian diets are in concordance with intermediate risk reductions.
Conclusively, data approved that going vegan can counteract environmental forces that are leading to the increased risk of diabetes type 2 by maintaining body metabolic index in an optimal range. On the other hand, studies paradoxically indicate that overindulgence of meat and fatty diet can increase insulin resistance to combat the disease expressions.
Thus incorporation of some basic fundamentals in daily diet regime can improve your health to a great way!
How to become vegetarian to manage Diabetes
Avoid Animal Products
The abundant fat and cholesterol content in animal diet can reduce insulin sensitivity, increase the chances of vascular diseases, such as heart attacks, brain stroke, etc. and produce certain cancer specific responses in the body. Contrary to it, vegetables are high in fibre and complex carbohydrates which can boost your metabolism and maintain your blood sugar.
Focus on the fantastic four
If you are still confused in choosing a low fat, low-glycemic-index options from plethora of available vegetable food supplements, you can certainly go for below mentioned fantastic four:
- Whole Grains: Pasta, brown rice, cereals, corns, oatmeal, high fibre cereals, millet and barley can be the better food sources to munch on!
- Legumes: Beans, peas, lentils, non fat soy products, etc. can certainly replace high fat ingredients from your burgers, pizza, sausage salads, etc.
- Vegetables & Fruits: These include any and all, such as tomatoes, cucumber, carrots, broccoli, cauliflower, spinach, olives, bananas, oranges, melons, etc.
- Non-fat salad dressings: Apart from the above mentioned supplements, you should also be okay with non-fat salad dressings, non dairy creamer and multivitamin, calcium supplements to manage your sugar level.
Apparently a modest drop in your daily servings can have better impact on the metabolic consumption of glucose; thus, reducing your chances of falling prey to Type 2 Diabetes.