Diabetes and Weight Gain: Keep the Pounds Off
Diabetes and obesity are the two epidemics that have gripped the world. As best-selling author Yuval Noah Harari rightly put it, sugar is a greater danger than gunpowder. It is proven that weight gain triggers the origin and development of type-2 diabetes. However, with exercise and diet control, beating the weight gain is possible.
For instance, several vegetables and fruits are effective in glycemic control. Papaya is one such example. Many experts recommend Papaya for diabetes as the fruit helps keep diabetes in check.
Through this article, we will shed light on crucial information that can make your journey with diabetes easier.
The Link Between Weight Gain and Diabetes
There is a close connection between weight gain and diabetes. Diabetes is characterized by insulin resistance and decreased insulin sensitivity, resulting in high blood sugar levels. The points scientifically prove the connection between weight gain and diabetes:
- Weight gain causes increased insulin resistance. Although your body primarily compensates for this by producing more insulin, gradually, the resistance becomes strong enough to develop diabetes.
- Insulin moves the blood glucose to be used as energy. But obesity affects your cells, and the insulin resists delivering glucose to the cells; thus, blood glucose levels in the blood shoot up. Moreover, your liver accumulates excess fat due to weight gain, thus contributing to insulin resistance.
- Abnormal distribution of body fat resulting in increased adiposity causes impaired glucose tolerance.
- Weight gain also increases the risk of other health complications such as heart disease, obstructive sleep apnea and kidney failure – all of which are potentially life-threatening.
Not all of us who gain weight will have diabetes; but if you have a family history of diabetes, do not exercise or develop healthy eating habits, weight gain may lead to diabetes.
Tips for Weight Loss in Diabetes
It is obvious that weight gain is linked to diabetes occurrence and can worsen it. Hence, in this section, we will suggest some tips for weight loss.
What to Eat?
Portion control and the right type of food are key to controlling glucose intake, body weight, and hence diabetes. Here are some quick tips
- Eat only when hungry.
- Go for smaller portions.
- Eat fewer carbs and fats and avoid candy, juices, and sugar-rich foods.
- Consume fruits with low sugar content and low-starch vegetables.
- Papaya for diabetes is a good option. It is rich in antioxidants, has less sugar, and can help control blood glucose.
Can Diabetics Eat Bananas?
If you are wondering, “Can diabetics eat bananas?” The answer is yes. In this case, raw banana is an ideal choice. Trials have shown that green bananas have resistant starches that modulate insulin sensitivity.
On the other hand, yellow (ripe) bananas comprise more sugar and can potentially trigger a hike in your blood sugar levels. Hence, although diabetics can eat bananas, they should stay away from the ripe variety
How to Exercise for Weight Loss in Diabetes?
- Try to exercise on an empty stomach as it helps burn more calories.
- Have a light snack before exercise and a meal after the workout.
- Exercise at least 60 minutes daily. Stretch more and include aerobics, walking, and running in your exercise routine.
How to Manage Stress?
Managing stress and anxiety accelerates weight loss. Practicing yoga and breathing exercises will help you stay calm and reduce stress levels. Clinical studies suggest that yoga-based lifestyle modifications are beneficial in diabetes and other stress-related disorders.
Controlling weight is a cornerstone of effective diabetes management. Weight gain is one of the most significant reasons fueling the development and worsening of diabetes. Hence, those of you already struggling with diabetes must try to shed extra calories by choosing the correct type of food and exercising right. Most importantly, you must ensure to check your blood glucose levels regularly to avoid glucose fluctuations.
Q1. Can people with diabetes lose extra weight?
Yes, it is easy to lose extra weight even when you have diabetes. In this case, lifestyle changes are crucial; Good nutrition, regular exercise, and diet control will help you maintain a healthy weight.
Q2. Is papaya for diabetes recommended?
Papaya can be a good fruit to consume by people with diabetes as it does not have a high glycemic index. In addition, the high fiber content of papaya will make you feel full for a long time. On the other hand, natural antioxidants and flavonoids can help reduce the oxidative damage caused by diabetes.
Q3. Can obesity cause diabetes?
Yes, excess fat accumulation in the body increases the risk of developing diabetes and other lifestyle diseases like cardiovascular disorders, metabolic syndrome, etc.