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Diabetic, a fastest growing disease in the world, already millions of people were affected by it. The basic problem here is having too much of glucose in the blood. Glucose is the main source of energy and is absorbed into the cells with the help of the hormone insulin. If the body has the problem with the insulin, the glucose is not absorbed. The two types of diabetes are Type 1 and Type 2. In Type 1 diabetes, the immune system attacks the insulin-producing beta cells in the pancreas and destroys them. Then the pancreas produces little or no insulin.

So the insulin is needed daily for type 1 diabetic people. Type 2 diabetes is associated with older age, obesity, family history of diabetes, previous history of gestational diabetes, physical inactivity etc. In this type the pancreas is usually producing enough insulin, but for unknown reasons, the body cannot use the insulin effectively. Too much of sugar in the blood damages vascular system and organs. So people with diabetes are more prone to cardiovascular disease. Blood glucose can also damage the small blood vessels, which causes problem in the eyes, kidneys, feet and nerves. If the diabetic is not well controlled, it will lead to kidney failure or lower limb damage.

How to keep the diabetic in control? Powerful simple changes in food and lifestyle can be in getting the diabetes under control. Food to consume Drink low fat milk daily twice. Eat oily fish like tuna or salmon twice a week. It will reduce the saturated fats in the diet and also supplies Omega-3 acids which protect against heart disease and also killer of diabetes. A low GI (glycaemic index) diet helps reduce the insulin and cholesterol levels, helps to burn the fat, controls the appetite and minimize the risk of heart disease and diabetes. Some of the low GI foods are listed below.

Avoid High GI foods like white and whole meal bread, cakes, waffles, potatoes, rice, pasta, noodles, cornflakes and fried chips. Also cut caffeine (coffee and other caffeinated beverages) to beat diabetes. Be active and get adequate sleep When the muscles work hard they remove excess sugar from blood, helping the body become sensitive to insulin. Brisk walking in the morning and evening is perfect. Try to use pedometer which should show at least 5000 steps per day. People who slept too little (less than 6 hours) were more likely to had diabetic than those who slept 7 to 8 hrs. A good sleep with 8 hours is required for the diabetic people.

Also educate the children about the diabetic to prevent them in future from it. Encourage them to eat healthy and develop an affinity for fruits, vegetables and to do exercise. Advice them to spend more time in the outdoor games like cricket, football etc to protect from diabetes. Everyone needs fat for energy and to absorb vitamins A, D, E and K. When eaten in moderation, fat is essential for good health. Cholesterol, polyunsaturated fat, saturated fat, trans fats are some of the common fats. Among these trans fat is more dangerous and let’s see in detail. Unsaturated fats that act like saturated fats are called trans fats.

They also called hydrogenated fats. They are made by adding hydrogen to liquid vegetable oil under pressure, so very bad for heart. A recent study shown that people with high intake of trans fats have higher levels of heart disease. The trans fat is more dangerous than saturated fat. It not only increases the level of bad cholesterol (LDL), but also it has the ability to lower the concentration of good cholesterol (HDL) which protects the body from heart disease. The trans fats plays a main role in diabetes and may promote allergies in children. Most of the trans fat comes from the manufacturing process of eatables.

They also occur naturally in some meat and dairy products. Oils containing trans fat are widely used to manufacture of biscuits, cakes, buns, deep fried snacks and some fast foods. Plenty of processed foods have high levels of trans fat. The risk of heart disease increases significantly if they were eaten regularly. Trans fatty deposits build up on the walls of the arteries, causing them to narrow and interrupt the flow of blood to the heart. This condition is called atherosclerosis, results in coronary heart disease which is the major cause of death. Trans fat can also promote inflammation and have a role in other risk factors for heart disease.

Also a recent study says that the 2% increase in energy in taken from trans fat was associated with 23% increased risk in coronary heart disease. The world health organization (WHO) advices everyone to stay healthy, no more than 1% of our daily calories should come from trans fat and also one should consume less than 10% calories from saturated fats. Foods contain high levels of Trans fats: Pastries and cakes, French fries and potato chips, Doughnuts, Cookies / biscuits, Chocolate, Fried chicken are some of the usual foods that contain more trans fats. People who have diabetes and heart disease must avoid the above foods. Foods that can burn the fats: Foods that can cut the fats are chilies, curry leaves, turmeric, honey, garlic, cabbage, cardamom, cinnamon and cloves. These foods may reduce the bad cholesterol, increase blood circulation and helps to prevent heart attack.

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