I have always been very aware that being Asian and having a strong family history of Type 2 Diabetes means that one day I am also very likely to develop it. In fact, people in the Asian community are around 6 times more likely to develop Type 2 Diabetes and from a younger age. It only feels right to try and raise more awareness of this amongst our community at every given opportunity.
There are various factors which increase the risk of getting Type 2 Diabetes some which we can change such as our waist size and weight and others which we can’t such as our age and genetics!
What is Diabetes?
WHAT IS TYPE 2 DIABETES – DIABETES UK VIDEO
Self-management is really important for good diabetes control. One key factor is our diet.
Focus on food
There is no denying that food is an integral part of our Asian culture. While our traditional diets are really wholesome and full of nutrients, making some adjustments may help to achieve better diabetes management and weight control.
Carbohydrates
The main food group which directly impacts blood glucose levels is Carbohydrates.
· All carbohydrates are broken down into glucose before entering the blood.
· Carbohydrates provide us with energy
· They are a great source of FIBRE
· Opting for the right TYPE of carbohydrate and AMOUNT can help achieve better Diabetes management. We should not cut out carbs as glucose is our body's main source of energy.
Choose higher fibre ones rather than sugary.
What are the main sources of carbohydrates in the Asian diet?
1 small Chappati (Weight: 30g): 13g Carbohydrates, approximately 3 teaspoons sugar (15g)
1 Punjabi Samosa = 33g Carbohydrates – Same effect on blood glucose level as 2 small Chappati’s
Approximately equivalent to 7 teaspoons of sugar
1 Gulab Jamun: 54g Carbohydrates approx.
11 teaspoons sugar (equivalent to 3-4 small Chappati’s)
1 Ladoo: 41g Carbohydrates. 8 teaspoons of sugar (equivalent to 2-3 small Chappati’s)
Click on the link below for ‘What is a healthy, balanced diet is for type 2 diabetes’
Mandeep Kaur Hunjan
Registered Dietitian
Health & Wellbeing Team, Guru Nanak Darbar Gurdwara Gravesend
Really useful blog. Easy to understand and relates to the typical dietary foods that the Punjabi community come in contact with.
Great blog Mandeep