If you have type 1 diabetes, your pancreas doesn't make insulin or makes very little insulin. Insulin helps blood sugar enter the cells in your body for use as energy. Without insulin, blood sugar can't get into cells and builds up in the bloodstream. High blood sugar is damaging to the body and causes many of the symptoms and complications of diabetes. Type 1 diabetes was once called insulin-dependent or juvenile diabetes. It usually develops in children, teens, and young adults, but it can happen at any age.
A simple blood test will let you know if you have diabetes. If you were tested at a health fair or pharmacy, follow up at a clinic or doctor’s office. That way you’ll be sure the results are accurate. If your doctor thinks you have type 1 diabetes, your blood may also be tested for autoantibodies. These substances indicate your body is attacking itself and are often found with type 1 diabetes but not with type 2. You may have your urine tested for ketones too. Ketones are produced when your body burns fat for energy. Having ketones in your urine indicates you have type 1 diabetes instead of type 2.
Type 2 diabetes is often a milder form of diabetes than type 1. Nevertheless, type 2 diabetes can still cause major health complications, particularly to the eyes, nerves and kidneys (similar to type 1). Also, like type 1, type 2 diabetes increases your risk of heart disease and stroke.
Type 2 diabetes (formerly called non-insulin-dependent, or adult-onset) results from the body's ineffective use of insulin.More than 95% of people with diabetes have type 2 diabetes. This type of diabetes is largely the result of excess body weight and physical inactivity.
Symptoms may be similar to those of type 1 diabetes but are often less marked. As a result, the disease may be diagnosed several years after onset, after complications have already arisen.
Losing weight reduces the risk of diabetes. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet.
The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even greater benefits.
Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as a losing 1 to 2 pounds a week.
Aerobic exercise. Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week.
Resistance exercise. Resistance exercise — at least 2 to 3 times a week — increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics.
Limited inactivity. Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.
Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb.
Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include, Fruits, such as tomatoes, peppers and fruit from trees Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower Legumes, such as beans, chickpeas and lentils Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Early Morning (6am – 7am) | Early Morning (6am – 7am) | Early Morning (6am – 7am) | Early Morning (6am – 7am) | Early Morning (6am – 7am) | Early Morning (6am – 7am) | Early Morning (6am – 7am) |
| – 1 cup tea – 1 plate Salad (fruits, sprouts, leafy greens and veggies, coconut water) | – 1 cup tea – 1 small cup of oats (best for a pre-exercise meal) – 1 small banana – coconut water | – 1 cup tea – 1 cup vegetable soup – 1 multi-grain bread slice toasted | – 1 cup tea – 1 glass green smoothie (spinach, kale with fruits like apple, banana, mango) | – 1 cup tea – 1 bowl of berries (raspberries, strawberries, blueberries), and nuts (walnuts, almonds, macadamia nuts) | – 1 cup tea – 1/2 cup sundal (boiled chickpeas) | – 1 pomegranate – 1 glass coconut water |
| Breakfast (8am – 9am) | Breakfast (8am – 9am) | Breakfast (8am – 9am) | Breakfast (8am – 9am) | Breakfast (8am – 9am) | Breakfast (8am – 9am) | Breakfast (8am – 9am) |
| – 1 cup mixed veg poha with sprouts – tea/milk – 1 cut apple | – 2 multi-grain bread veg sandwich – paneer veg toast – 1 plate cucumber | – oatmeal or oats appam – 1 cut apple – 1 pomegranate | – 2 dosas with sambar and peanut chutney | – 1 serving Pongal with coconut chutney – rava upma | – 3 idlis with drumstick and vegetable sambar | – thalipeeth/ veg paratha with curd |
| Lunch (1pm – 2pm) | Lunch (1pm – 2pm) | Lunch (1pm – 2pm) | Lunch (1pm – 2pm) | Lunch (1pm – 2pm) | Lunch (1pm – 2pm) | Lunch (1pm – 2pm) |
| – 1 cup brown rice + dal – steamed carrots and beans – raita | – 2 multi-grain roti – palak paneer – onion tomato raita | – 1 cup brown rice – dal with spinach – beans carrot poriyal | – 2 multi-grain roti – bhindi masala gravy – 1 small cup curd | – 2 methi multi-grain parathas – mixed veg gravy | – 3 phulkas – dal tadka – onion tomato raita | – Veg pulao – paneer masala |
| Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) | Evening Snack (4pm – 6pm) |
| – unsalted makhana + green tea | – 1 cup curd with black salt and roasted chana and peanuts | – 1 plate cut cucumber with salt and pepper – 2 multi-grain crackers | – 1 glass buttermilk – 2 methi khakhras | – 1 glass fruit juice – 2 multi-grain crackers | – tea/coffee – bhel without sev and puri | – 1 cup sprout salad |
| Dinner (8pm – 9pm) | Dinner (8pm – 9pm) | Dinner (8pm – 9pm) | Dinner (8pm – 9pm) | Dinner (8pm – 9pm) | Dinner (8pm – 9pm) | Dinner (8pm – 9pm) |
| – 2 multi-grain roti – cauliflower / cabbage curry | – 1 cup brown rice with rajma sabzi | – baked vegetable platter (beans, carrot, broccoli, baby corn, mushroom) | – 1 cup rice – tomato rasam – spinach roast – roasted papad | 1 cup rice – curd – beetroot poriyal – stir fried bhindi | jeera rice + dal – gobi sabzi – dal | – 2 millet rotis – 1 bowl dal with methi – ¼ cup tomato raita |