Bangalore: More than 33 million Indians are diabetics; some dependent on insulin and others on medication. One out of every six persons in Bangalore may already be a diabetic or predisposed to becoming one.

"Lifestyle modification is essential to keep diabetes under control and it should be a combination of diet, exercise and stopping habits such as smoking or drinking too much," according to Sudha Tinaikar, diabetologist and author.

Diet restriction need not necessarily mean giving up all food items one likes, she emphasises. It can be a voluntary adjustment, trying to limit the amount of calories and especially food that gets converted into glucose; a diabetic cannot deal with too much glucose in the body.

"A sedentary person such as an office worker or a retired person may need only 1,500 to 1,800 calories a day. Only a person with a high level of physical exertion at work requires 2,400 to 3,000 calories. A pregnant or nursing woman may need 2,500 to 3,000 calories a day," says Dr. Tinaikar. By being calorie conscious, the diabetic can maintain a near normal weight or reduce some weight, keep blood glucose level close to normal as also blood pressure and blood lipid levels or cholesterol.

`Healthy' carbohydrates

Dr. Tinaikar and others treating diabetics make it clear that all types of carbohydrates get converted into glucose; whether rice or wheat. But whole grains and legumes are considered "healthy carbohydrates" because they also contain fibre which helps in keeping cholesterol levels at a healthy level. The WHO has recommended that eating 55 to 75 per cent of the total calories required as carbohydrates helps in control of diabetes and also protects against health complications. Refined carbohydrates such as "maida" should be minimised.

Exercise mantra

Physicians now emphasise the importance of exercise, such as fitness walking for those with diabetes. The body gets to use any excess glucose instead of letting it into the system. The cardio vascular system is strengthened and circulatory problems of the lower limbs which affect many diabetics can be prevented. Diabetics who are overweight will benefit by slimming down. That apart, regular exercise improves one's sense of well-being and help one become more cheerful and positive which in turn helps good health.

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