The number of people with type 2 diabetes is expected to grow from 529 million in 2021 to more than 1.3 billion in 2050, according to two recent scientific papers.
Findings published in lancet and The Lancet Diabetes and Endocrinology The Journal on Thursday revealed that number soared.
Researchers attribute the increase to obesity and widening health disparities.
“The figures are alarming because they are not only physically and mentally exhausting, but also financially taxing,” said Melanie D’Souza, a clinical dietitian at Astor Hospital in Sharjah. “Our modern generation can get all kinds of food with just a click, but they don’t realize the damage it’s doing to our bodies.
“Type 2 diabetes can be managed with a balanced lifestyle, but it can be completely prevented by making changes early on,” she added.
Dsouza offers 4 healthy replacements that lead to a better lifestyle.
small change, big impact
1. Opt for drinks like probiotics and homemade lemonade instead of canned sugary drinks. Not only does this mean fewer calories, but it also helps improve gut health. This is important for improving weight management and reducing or preventing insulin resistance.
2. Opt for brown rather than white pizzas that are based on whole grains, topped with more vegetables and protein sources such as lean meat or tofu, and have minimal amounts of cheese.
3. Instead of adding heavy mayonnaise or excessive amounts of cheese to salads, opt for lighter dressings such as lemon and chili or lime, olives, and balsamic vinegar.
4. Instead of a plain omelet, make a veggie omelet with chopped peppers, broccoli and spinach for extra fiber and antioxidants to support gut health and immunity.
Better Choices for Better Health
Meanwhile, clinical nutritionist Mithun De Sarkar, founder of Dubai meal plan company Simply Healthy, suggests the following alternatives for breakfast, snacks and main course options:
breakfast
- Opt for eggs instead of sweet cereal.
- Add cinnamon to the porridge instead of honey.
- If you can avoid fruits, replace them with nuts and seeds. Alternatively, eat chia seeds and flaxseeds instead of regular fruits. Among fruits, I recommend berries over bananas and apples over mangoes. You can also use Greek yogurt instead of fruit yogurt.
- Choose steel cut oats instead of instant oats.
snack
- Eat figs and prunes instead of cookies.
- Creamy, starchy soups can be replaced with salads and crispy stir-fried vegetables.
- Vegetable sticks also make a great dip and are a great alternative to unhealthy tortilla chips. As for dips, I recommend the guacamole over the cheesy ones.
staple food
- Substitute lean chicken breasts for processed sausages, lunch meats, and bacon.
- White rice instead of brown rice.
- Mashed beans and lentils instead of mashed potatoes.
- Cottage cheese instead of processed sliced cheese.
- Millet flour instead of refined white flour.
- Quinoa instead of couscous.
Duza echoed De Sarkar’s carb substitution, saying, “Carbohydrates are a major part of our daily diet. Eating carbs is beneficial, but don’t eat brown rice, whole wheat pasta, or millet. A focus on managing and choosing carbohydrates such as carbs can prevent intake of carbohydrate substitutes,” he added. Effectively treats diabetes. ”
“Conscious eating is also a tactic,” she added. “Choosing the right kind of food is key to adopting a better lifestyle, but pausing and cherishing the foods you eat is another way to better control portions.”
Finally, walking or moving after meals “helps the body utilize glucose more effectively,” which helps control insulin sensitivity and aids digestion, she added.
“This small change in our daily routine can benefit us in the long run,” she added.
Updated: Jun 24, 2023, 5:21 AM
