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𝗪𝗼𝗿𝗹𝗱 𝗗𝗶𝗮𝗯𝗲𝘁𝗲𝘀 𝗗𝗮𝘆 𝗶𝘀 𝗰𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗲𝗱 𝗮𝗻𝗻𝘂𝗮𝗹𝗹𝘆 𝗼𝗻 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟭𝟰 𝘁𝗼 𝗿𝗮𝗶𝘀𝗲 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗮𝗯𝗼𝘂𝘁 𝘁𝗵𝗲 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲 𝗼𝗳 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀 𝗽𝗿𝗲𝘃𝗲𝗻𝘁𝗶𝗼𝗻, 𝗱𝗶𝗮𝗴𝗻𝗼𝘀𝗶𝘀 𝗮𝗻𝗱 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁.

In celebration of World Diabetes Day, here are some facts about diabetes:

𝗕𝗲𝗶𝗻𝗴 𝗼𝘃𝗲𝗿𝘄𝗲𝗶𝗴𝗵𝘁 𝗼𝗿 𝗼𝗯𝗲𝘀𝗲 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 𝘆𝗼𝘂𝗿 𝗿𝗶𝘀𝗸 𝗼𝗳 𝗱𝗲𝘃𝗲𝗹𝗼𝗽𝗶𝗻𝗴 𝗺𝗮𝗻𝘆 𝗵𝗲𝗮𝗹𝘁𝗵 𝗽𝗿𝗼𝗯𝗹𝗲𝗺𝘀, 𝗶𝗻𝗰𝗹𝘂𝗱𝗶𝗻𝗴 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀. Overweight and obesity are risk factors for type 2 diabetes, high blood pressure, heart disease, stroke, metabolic syndrome, fatty liver diseases, and certain types of cancers.

Maintaining a healthy weight significantly lowers your risk of developing diabetes. Eat more nutrient-rich foods, like fruits, vegetables, and whole grains. Limit foods and drinks that are high in calories, salt, sugar, and fat. Get at least 150 minutes of physical activity each week, including aerobic activity and muscle-strengthening activity.

𝗜𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘀𝘁𝗶𝗹𝗹 𝗲𝗮𝘁 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀. People with diabetes can eat complex carbohydrates in moderation as part of a healthy, balanced diet. Complex carbs increase your blood sugar more slowly because they contain fiber and other complex starches that take longer for your body to digest.

Examples of complex carbs include brown rice, oats, legumes such as beans and lentils, whole wheat breads and pastas, potatoes, yams, fruits, vegetables, nuts and seeds. Choose these carbs to get the most nutrition with the least impact on blood sugar.

𝗥𝗲𝗮𝗱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗳𝗮𝗰𝘁𝘀 𝗹𝗮𝗯𝗲𝗹𝘀. Reading nutrition facts labels helps you make quick, informed food decisions to help you choose a healthy diet. If you have diabetes, look for the following in the nutrition facts panel: “𝗿𝗲𝗱𝘂𝗰𝗲𝗱 𝘀𝘂𝗴𝗮𝗿”, “𝘀𝘂𝗴𝗮𝗿 𝗳𝗿𝗲𝗲”, “𝗻𝗼 𝘀𝘂𝗴𝗮𝗿 𝗮𝗱𝗱𝗲𝗱”, “𝗹𝗼𝘄 𝘀𝗼𝗱𝗶𝘂𝗺”, 𝘀𝗼𝗱𝗶𝘂𝗺 𝗳𝗿𝗲𝗲” “𝘀𝗮𝗹𝘁-𝗳𝗿𝗲𝗲”, “𝗹𝗼𝘄 𝗳𝗮𝘁”, “𝘁𝗿𝗮𝗻𝘀𝗳𝗮𝘁 𝗳𝗿𝗲𝗲”, “𝗹𝗼𝘄 𝗰𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹”, “𝗰𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹 𝗳𝗿𝗲𝗲” 𝗮𝗻𝗱 “𝗵𝗶𝗴𝗵 𝗳𝗶𝗯𝗲𝗿”.

𝐶𝑜𝑛𝑠𝑢𝑙𝑡 𝑎 𝑟𝑒𝑔𝑖𝑠𝑡𝑒𝑟𝑒𝑑 𝑛𝑢𝑡𝑟𝑖𝑡𝑖𝑜𝑛𝑖𝑠𝑡-𝑑𝑖𝑒𝑡𝑖𝑡𝑖𝑎𝑛 𝑡𝑜 𝑘𝑛𝑜𝑤 𝑚𝑜𝑟𝑒 𝑎𝑏𝑜𝑢𝑡 ℎ𝑜𝑤 𝑡𝑜 𝑚𝑎𝑛𝑎𝑔𝑒 𝑑𝑖𝑎𝑏𝑒𝑡𝑒𝑠 𝑡ℎ𝑟𝑜𝑢𝑔ℎ ℎ𝑒𝑎𝑙𝑡ℎ𝑦 𝑒𝑎𝑡𝑖𝑛𝑔 𝑎𝑛𝑑 𝑎 𝑝𝑒𝑟𝑠𝑜𝑛𝑎𝑙𝑖𝑧𝑒𝑑 𝑑𝑖𝑒𝑡. 𝐹𝑜𝑟 𝑐𝑜𝑛𝑠𝑢𝑙𝑡𝑎𝑡𝑖𝑜𝑛𝑠, 𝑝𝑙𝑒𝑎𝑠𝑒 𝑐𝑜𝑛𝑡𝑎𝑐𝑡 𝑀𝑒𝑡𝑟𝑜 𝐴𝑛𝑡𝑖𝑝𝑜𝑙𝑜 𝐻𝑜𝑠𝑝𝑖𝑡𝑎𝑙 𝑎𝑛𝑑 𝑀𝑒𝑑𝑖𝑐𝑎𝑙 𝐶𝑒𝑛𝑡𝑒𝑟-𝐷𝑖𝑒𝑡𝑎𝑟𝑦 𝐷𝑒𝑝𝑎𝑟𝑡𝑚𝑒𝑛𝑡 𝑎𝑡 (02) 8772-3208 𝑙𝑜𝑐. 1024 𝑜𝑟 0920-988-4615.

References:

Health Risks of Overweight & Obesity. (2024, September 12). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks

Choosing healthy carbs. (2024, May 15). Diabetes. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html

U.S. Food & Drug Administration. (2024, March 5). How to Understand and Use the Nutrition Facts Label. Retrieved November 6, 2024, from https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

Know your facts about diabetes | American Diabetes Association. (n.d.). https://diabetes.org/about-diabetes/diabetes-myths

Yashi, K., & Daley, S. F. (2023, June 19). Obesity and type 2 diabetes. StatPearls - NCBI Bookshelf.
https://www.ncbi.nlm.nih.gov/books/NBK592412/

Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., & Nathan, D. M. (2002). Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin. New England Journal of Medicine, 346(6), 393–403. https://doi.org/10.1056/nejmoa012512
Nutrition Facts Labels and Diabetes - Health Encyclopedia - University of Rochester Medical Center. (n.d.).

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=134&contentid=255