Medically reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
Type 2 Diabetes or Diabetes Mellitus is spreading in India in a way no less than an epidemic does with over 62 million people already diagnosed with the disease.
Back in 2000, India actually topped the world with the highest number of people suffering from Type 2 Diabetes, the number soaring to 31.7 million.
China with its 20.8 million Type 2 Diabetes patients ranking second on the list followed by the United States with 17.7 million individuals suffering from Diabetes Mellitus.
Table of Contents:
- Risk Factors for Diabetes Mellitus
- Warning Signs Related To Type 2 Diabetes
- Best Foods for Type 2 Diabetes
- Worst Foods For Type 2 Diabetes
According to research, the number of individuals suffering from Diabetes Mellitus in the world is expected to increase from 171 million in 2000 to 366 million in 2030, with the maximum rise of diabetic individuals in India, which is quite a daunting figure .
This data should be a good enough signal for all of us to start analyzing our lifestyle and see how we can keep Diabetes Mellitus at bay.
As is true for any other disease, there are always sets of people who are more prone to specific diseases.
In this section, let us talk about the risk factors that play a role in making individuals susceptible to contracting Type 2 Diabetes.
9 Potential Risk Factors for Diabetes Mellitus
Being overweight is one of the major reasons which lead to Type 2 Diabetes. Presence of excessive fatty tissues in your body makes you insulin resistant.
2. Distribution of Fat in Your Body
If you have a tendency to accumulate fat on your belly, you are more prone to contracting Diabetes Mellitus.
3. Sedentary Lifestyle
Leading a sedentary lifestyle, which means less or no physical activity exposes you to greater risk of Type 2 Diabetes.
It is a known fact that physical activity helps you lose weight and thus helps you to stay away from Diabetes Mellitus.
4. Family History of Diabetes
You are at an increased risk of Type 2 Diabetes if your family has a history of carrying the disease, both maternal and paternal sides.
The risk of type 2 diabetes increases if your parent or sibling has type 2 diabetes.
It is still unclear why people belonging to certain races like blacks, Hispanics, American Indians and Asian-Americans are more susceptible to contract Type 2 Diabetes than their white counterparts.
The risk to contracting Type 2 Diabetes exponentially in increases as you near your late 40’s.
That is primarily because as you age, you tend to start leading a sedentary lifestyle, lose muscle mass and gain weight.
But today our youth and even kids are highly exposed to Diabetes Mellitus due to their overexposure to junk food and the virtual world (which leaves them with no time for outdoor activities)
7. Prediabetes Condition
You are at a higher risk to diabetes if your blood sugar is higher than the normal cut-off. This prediabetes condition, if left untreated, often leads to Diabetes Mellitus.
8. Gestational Diabetes
There are quite high chances of you getting Type 2 Diabetes in future if you developed gestational diabetes while you were pregnant.
9. Polycystic Ovarian Syndrome (PCOS)
Women who suffer from PCOS, which is a common medical condition amongst women, are at a higher risk of developing Diabetes Mellitus in future.
So by now, you must have analyzed whether you fall into the category of individuals who are likely to develop Type 2 Diabetes in future. So here we have a list of 6 warning signs you must look out for if you feel you are at risk to Diabetes Mellitus.
Warning Signs Related To Type 2 Diabetes
Diabetes is so widespread and yet its awareness is still very low. Therefore, the first step in fighting it is to know it and its different signs.
1. More Thirst And Excessive Urination
Type 2 Diabetes When leads to a build-up of excessive sugar in your bloodstream, it pulls out fluid from your tissues, which leaves you thirsty and with an increased thirst every few minutes.
As a result, you drink more water and end up frequently urinating.
2. Increased Hunger Pangs
Diabetes Mellitus When hits you, it makes you insulin resistant. With not enough insulin in your body to transport sugar into your cells, your body gets depleted of energy, which gives rise to unusual and untimely hunger pangs.
3. Sudden Weight Loss
To your surprise, you will notice that you are losing weight in spite of taking a normal diet. You may feel elated at this at first, but you may be in for a shock!
This usually happens when body is not able to metabolize glucose, it uses alternative energy sources that are stored in muscle and fat. You also lose calories in the form of excess glucose which is released in the urine.
4. Fatigue And Irritability
In case of Diabetes Mellitus, you often feel tired and irritable because of deprivation of sugar from your cells.
5. You May Experience Blurred Vision
When the blood sugar level crosses the desired limit, the fluid from your eyes start getting pulled, which in turn affects your vision and ability to focus.
6. Your Cuts, Sores And Infection May Take Longer To Heal
The Diabetes Mellitus slows your ability to heal and resist infections, cuts and sores.
7. Patchy Dark Skin
Individuals suffering from Type 2 Diabetes develop dark patches of skin in the folds of their bodies, particularly neck and armpit. This is called Acanthosis Nigricans, which happens because of insulin resistance.
As we have repeatedly spoken about the direct relationship between blood sugar levels and Type 2 Diabetes, it is quite certain that diet plays an important role in preventing and managing Diabetes Mellitus.
Let us now read up about best and worst foods to eat when you are suffering from Type 2 Diabetes.
Best Foods To Have When Suffering From Type 2 Diabetes
- Fatty fish like salmon
- Canned tuna in water
- Skinless turkey
- Skinless chicken
- Beans and legumes
- Pain & nonfat Greek yogurt
- Raw unsalted nuts like almonds and walnuts (in moderation)
- Wild or brown rice
- Whole-grain breads, such as 100 percent whole-wheat bread
- Whole-grain cereal, such as steel-cut oats
- Whole-wheat pasta
- Skim milk
- Nonfat plain Greek yogurt
- Nonfat, low-sodium cottage cheese
- Reduced-fat cheese (in moderation)
- Greens, like spinach, kale, and Swiss chard
- Cruciferous veggies, like broccoli and cauliflower
- Brussels sprouts
- Artichoke hearts
- Berries like blueberries, strawberries, and raspberries
- Apples with the skin on
- Peaches with the skin on
- Apricots with the skin on
- Pears with the skin on
Worst Foods To Have When Suffering From Type 2 Diabetes
- Deli meats like bologna, salami, ham, roast beef, and turkey
- Hot dogs
- Sausages and pepperoni
- Beef jerky
- Sweetened or flavored nuts, like honey-roasted or spicy
- Sweetened protein shakes or smoothies
- White bread
- Sugary breakfast cereals
- White rice
- White pasta
- The Full-fat or reduced-fat (2 percent) milk, especially chocolate or other flavored milks
- Full-fat or reduced-fat cottage cheese
- A Full-fat yogurt
- An Full-fat cheese
- Dried fruit
- Packaged juices
- Canned fruit in syrup
By now you are fairly knowledgeable about Type 2 Diabetes and the havoc it can play with your body.
So stand up for yourself and against Type 2 Diabetes!
Possible is truly with you in this fight against the epidemic of Diabetes Mellitus.
Talk to our Possible Nutritionist today and find out more about how to lead a Diabetes free life. The first consultation is on us. Click here.