Doctors say what you eat can change everything
Srinagar, Mar 18: With diabetes cases witnessing a speedy rise across Jammu and Kashmir, health experts are raising concerns over what they describe as a “silent epidemic” in the region.
As per the data available with the news agency—Kashmir News Observer (KNO), nearly 20 per cent of adults in Jammu and around 10–12 per cent in Kashmir are living with Diabetes Mellitus.
Doctors say that while medication plays an important role, diet and lifestyle remain the cornerstone of effective diabetes management.
As per the 2023 guidelines issued by the Indian Council of Medical Research, over 10.1 crore people in India are currently affected by diabetes, making it one of the fastest-growing health challenges in the country.
“Diabetes is a long-term condition where blood sugar levels remain elevated either due to insufficient insulin production or the body’s inability to use it effectively,” said Dr Murtaza, a senior physician. “If not managed properly, it can lead to serious complications including nerve damage, kidney disease, and cardiovascular problems.”
He said a well-planned diet can significantly help in stabilising blood sugar levels, maintaining a healthy weight, and preventing complications. “Incorporating foods with a low glycemic index, rich in fibre and nutrients, is crucial for better glucose control,” he said
Experts recommend a diet built around complex carbohydrates – whole grains, legumes and vegetables – to avoid sudden sugar spikes. Fibre-rich foods slow glucose absorption and improve digestion, while proteins such as fish, poultry, tofu, eggs and pulses help maintain muscle health and satiety. Healthy fats from nuts, seeds and olive oil should be used in moderation. Eating smaller, balanced meals at consistent times helps regulate calorie intake and stabilise blood sugar levels.
For a practical daily plan, doctors suggest fresh fruits such as guava or papaya in the morning; moong dal or grilled chicken with mixed vegetable curry, cucumber salad for lunch; and grilled or steamed fish with leafy greens such as methi or spinach, a small portion of red rice or one phulka, and warm low-fat milk with turmeric for dinner. Roasted chickpeas or boiled egg whites with unsweetened herbal tea make for a healthy snack.
Doctors advise choosing whole grains over refined carbohydrates, limiting high glycaemic foods such as white rice and potatoes, avoiding deep-fried and sugar-laden foods and staying hydrated with water, buttermilk or herbal teas.
“The key lies in balanced meals, mindful portions and smart food choices,” said Dr Muzaffar Ahmad. “Healthy eating does not mean compromising on taste; it means making better choices.”
With cases rising steadily across J&K, health professionals are urging people to adopt preventive measures early, stressing that lifestyle changes today can prevent serious complications tomorrow. (KNO)
