Living With Diabetes: Diabetics Should Avoid Free Sugars And Take The Right Amount Of Carbs, Expert Says

Consumption of extremely few carbohydrates by diabetics lowers insulin secretion. A minimum of 40 to 50 per cent of the daily intake of calories by diabetics needs to be provided by carbohydrates.

Diabetics should maintain a healthy diet, exercise regularly and manage their weight to prevent complications associated with the condition. They should completely avoid free sugars, and consume the right amount of carbohydrates daily.

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Diabetes is a chronic health condition that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively utilise the insulin it produces, as a result of which too much blood sugar stays in the bloodstream. This condition, which affects how the body turns food into energy, can cause serious health problems such as vision loss, heart disease and kidney disease. 

Diabetes is a disease affecting an estimated 537 million people across the world, including more than 77 million in India. It has also been associated with various kinds of eye problems. 

Should diabetics avoid carbs completely?

Consumption of extremely few carbohydrates by diabetics lowers insulin secretion. Therefore, experts advise diabetics to eat carbohydrates because they are essential. 

"An entirely carb-free diet is not feasible. Some carbohydrates are essential for our daily activities and energy requirements. Therefore, it is advisable for diabetics to eat carbs because they are essential," Dr Sachin Kumar Jain, Head, Department of Endocrinology, Amrita Hospital, Faridabad, told ABP Live. 

A minimum of 40 to 50 per cent of the daily intake of calories needs to be provided by carbohydrates, he added. These should be complex carbohydrates, and not simple ones. Also, diabetics must completely avoid free sugars. 

Sugar levels to be maintained to prevent diabetes

Normal fasting-state blood glucose level in non-diabetics should be up to 100 milligrams per decilitre, Dr Jain said. In the postprandial (after a meal) two-hour state, the blood glucose level should be 140 milligrams per decilitre. 

"However, when the amounts exceed this, it becomes abnormal. A person is deemed diabetic when their fasting blood sugar levels are equal or more than 126 milligrams per decilitre and 2-hour post-prandial blood sugar levels are equal or more than 200 milligrams per decilitre . An impaired fasting glucose state occurs when blood sugar levels are between 100 and 126 milligrams per decilitre, while a postprandial glucose state occurs when blood sugar levels are between 140 and 200 milligrams per decilitre,” Dr Jain added. 

Blood glucose levels above which one is at a risk of diabetes

The risk of diabetes increases if the fasting blood glucose levels are more than 100 milligrams per decilitre and the postprandial blood glucose levels are more than 140 milligrams per decilitre, Dr Jain said. 

Blood sugar levels at which one is declared diabetic

One is considered diabetic, when fasting glucose levels exceed 126 milligrams per decilitre and postprandial 2-hour state levels exceed 200 milligrams per hour, Dr Jain said.

Right sugar levels to be maintained once one is diagnosed with diabetes

Once one is diagnosed with diabetes, it means that you have exceeded the optimum sugar levels that people must try to maintain. “These blood glucose levels should be kept as near normal as possible. But one has to consider the age of the patient, the given treatment, and other comorbidities the patient has got. An important thing to note while a diabetic is undergoing treatment is that the risk of hypoglycemia (low sugar) must be minimised.  In order to reduce the risk of hypoglycemia, the fasting blood sugar level should be between 100 and 110 milligrams per decilitre and the postprandial level should be between 140 and 180 milligrams per decilitre,” Dr Jain said.

Health complications which diabetes leads to

Diabetes is associated with a number of health problems. “The health problems associated with diabetes are microvascular disease, which affects the kidneys, eyes, and nerves, and macrovascular complications, which include cardiac disease such as heart attacks and strokes,” Dr Jain said. 

“Erectile dysfunction and various types of problems, such as infection, fungal infection, and tuberculosis have been observed in men. When diabetes is identified in a person, it needs to be thoroughly investigated. Regular visits with your doctor, diagnostic tests, and healthy eating and exercise are all recommended,” Dr Jain added. 

How can diabetic people prevent complications associated with diabetes?

Diabetics should maintain a healthy diet, exercise regularly and manage their weight to prevent complications associated with the condition.

“Once diabetes has been identified, they should not be afraid of it. People must visit their doctor frequently, ask for nutrition and exercise recommendations, take any prescribed drugs, and continue to monitor your blood sugar at home. At first, doctor appointments could be a touch too frequent, but once things calm down, diabetics should see their doctor three to four times a year. One must routinely take your medication as directed. They should consult a doctor and pay attention to his or her recommendations rather than relying on friends, neighbours, or Google when choosing medications. Diabetics must not stop the therapy. If they do it on their own, the problem will arise,” Dr Jain said.

How can diabetes be prevented?

One can prevent diabetes through weight management. “Every person should maintain a very good weight. He or she should not become obese or overweight. The second thing is physical activity. It should be a part of one's day-to-day routine. A person should walk for at least 30 minutes or engage in other physical activities such as swimming, cycling, ball games, or racket games, and in a gym, they should perform some non-aggressive exercises,” Dr Jain said.  “Food prepared at home should be consumed; it shouldn't be extremely buttery, oily, or sugary. The meal should be satisfying. You are allowed to indulge once in a while on a cheat day or cheat meal. Occasionally treating yourself to a cheat meal is entirely fine. As much as possible, stay away from pre-packed or packaged food,” Dr Jain added. 

Should diabetics consume artificial sweeteners?

Diabetics must completely avoid free sugars. Artificial sweeteners must also be avoided because they have a tendency to alter the gut microflora, Dr Jain said. It is occasionally permissible to consume one or two artificial sweeteners along with tea or coffee. However, one should not use them carelessly.

Exercises for diabetics to maintain the correct blood glucose levels

The best exercise for a diabetic to maintain optimum blood glucose levels is walking, depending on the patient’s stamina. Patients can do cycling, walking, jogging, swimming, among others, Dr Jain said.