Diabetes is a chronic health condition in which the body is unable to properly control blood sugar (glucose) levels. This happens either because the body does not produce enough insulin or cannot use insulin effectively.
Insulin is a hormone that helps glucose enter the body’s cells to produce energy. When insulin does not work properly, sugar builds up in the blood, leading to diabetes.
There are mainly three types of diabetes:
Type 1 Diabetes – The body produces little or no insulin.
Type 2 Diabetes – The most common type; the body becomes resistant to insulin.
Gestational Diabetes – Occurs during pregnancy.
Many people may not notice symptoms in early stages. Common signs include:
Frequent urination
Excessive thirst
Increased hunger
Unexplained weight loss
Fatigue and weakness
Blurred vision
Slow wound healing
Tingling or numbness in hands and feet
Follow these important precautions to manage diabetes effectively:
Monitor blood sugar regularly
Eat meals on time
Avoid skipping meals
Exercise daily (at least 30 minutes)
Maintain healthy weight
Reduce stress
Get proper sleep
Avoid smoking and alcohol
Sugary foods (sweets, chocolates, cakes, pastries)
Refined carbs (white bread, white rice, maida items)
Fried & junk foods (pizza, burger, chips, fast food)
Sugary drinks (cold drinks, packaged juices, energy drinks)
High-fat foods (butter, cream, processed meats)
Excess salt and packaged snacks
Alcohol and smoking
| Time / समय | Food / खाद्य पदार्थ | Quantity / मात्रा |
|---|---|---|
| Morning (6:00–7:00 AM) सुबह 6:00 से 7:00 बजे | Tea / Coffee (Without Cream & Sugar) चाय / कॉफी (बिना मलाई, बिना शक्कर) | 1 Cup + 2 Biscuits 1 कप + 2 बिस्किट |
| Breakfast (8:00–9:00 AM) नाश्ता 8:00 से 9:00 बजे | Milk / Buttermilk OR Dalia OR Poha OR Roti (Jowar/Bajra/Wheat) OR Oats OR Upma OR Idli OR Plain Dosa दूध / छाछ या दलिया या पोहा या रोटी (ज्वार/बाजरा/गेहूं) या ओट्स या उपमा या इडली या सादा डोसा | 1 Glass Milk OR 1 Bowl Dalia OR 1 Plate Poha OR 1–2 Roti OR 1 Bowl Oats / Upma / Idli / Dosa 1 गिलास दूध या 1 कटोरी दलिया या 1 प्लेट पोहा या 1–2 रोटी या 1 कटोरी ओट्स / उपमा / इडली / डोसा |
| Lunch (12:00–1:00 PM) दोपहर का खाना 12:00 से 1:00 बजे | Dalia, Dal / Chana / Rajma / Sprouts, Roti (Jowar/Bajra/Wheat), Vegetable, Curd / Kadhi / Raita, Salad दलिया, दाल / चना / राजमा / अंकुरित दाल, रोटी, सब्जी, दही / कढ़ी / रायता, सलाद | 1 Bowl Dalia + 1 Bowl Dal + 2 Roti + 1 Bowl Veg + 1 Bowl Curd + Salad 1 कटोरी दलिया + 1 कटोरी दाल + 2 रोटी + 1 कटोरी सब्जी + 1 कटोरी दही + सलाद |
| Evening (4:00–5:00 PM) शाम 4:00 से 5:00 बजे | Tea / Coffee (No Sugar) + Roasted Chana / Sprouts / Lai OR Buttermilk OR Fruits (Guava, Papaya, Orange, Mosambi) चाय / कॉफी (बिना शक्कर) + भुना चना / अंकुरित चना / लाई या मट्ठा या फल | 1 Cup Tea + 25g Chana OR 1 Bowl Sprouts OR 1 Fruit (100–150g) 1 कप चाय + 25 ग्राम चना या 1 कटोरी स्प्राउट्स या 1 फल (100–150 ग्राम) |
| Dinner (8:00 PM) रात का खाना 8:00 बजे | Same as Lunch (Light Portion) दोपहर के समान (हल्की मात्रा) | Same as Lunch (Light Portion) दोपहर जैसा (हल्की मात्रा में) |
