According to the International Diabetes Federation (IDF) Diabetes Atlas 2021, India has the highest number of children and adolescents diagnosed with Type 1 Diabetes (T1DM) globally.

The Indian Council of Medical Research (ICMR) has revealed 17 dietary guidelines aimed at ensuring essential nutrient intake while preventing non-communicable diseases (NCDs) like obesity and diabetes.

Alarmingly, unhealthy diets contribute to 56.4% of India’s overall disease burden. This highlights the critical need to adopt a balanced and nutritious diet to tackle the growing health challenges. Srabani Banerjee, Chief of Programs at Arogya World, shares everything you need to know.

The Role of Nutrition in Managing Teen Diabetes

Proper nutrition is key in managing blood sugar levels and preventing the onset of Type 2 diabetes. Today's teens face significant challenges, including the widespread availability of processed foods, sugary drinks, and a sedentary lifestyle worsened by digital distractions.

Diets that are high in calories but low in nutrients often lead to obesity, a major risk factor for insulin resistance and Type 2 diabetes. Inconsistent eating habits, such as skipping meals or overeating, can further increase the risk.

1. Balanced Nutrition

Teens need a diet rich in diverse nutrients. This includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fat. A well-balanced diet helps regulate blood sugar and supports overall well-being.

2. Limit Sugary Foods and Drinks

A diet high in sugar is closely linked to an increased risk of Type 2 diabetes. Teenagers should limit their intake of sugary snacks, sodas, and energy drinks. Healthier alternatives like water, unsweetened beverages, and natural fruit juices (in moderation) are better options.

3. Increase Fiber Intake

Foods rich in dietary fiber, such as whole grains, legumes, fruits, and vegetables, help regulate blood sugar levels and improve insulin sensitivity. Fiber also helps maintain feelings of fullness, preventing overeating.

4. Healthy Snacking

Encourage nutritious snacks such as nuts, seeds, yogurt, and fresh fruits. These choices help maintain stable blood sugar levels and provide sustained energy throughout the day.

5. Portion Control

Teaching teens about portion sizes can prevent overeating and promote weight control, which is essential in preventing Type 2 diabetes. Using smaller plates, offering appropriate serving sizes, and avoiding second servings can make a big difference.

6. Regular Meals

Skipping meals can lead to overeating later and cause spikes in blood sugar. Encourage teens to have regular, balanced meals to maintain steady energy levels and effectively manage their blood sugar.

7. Minimize Processed Foods

Processed foods often contain unhealthy fat, excessive sugar, and high levels of sodium. Reducing processed food intake and opting for fresh, whole foods can improve overall health and lower the risk of diabetes.

Combating the rise of diabetes in teens requires a collective approach from families, schools, and communities. Parents play a critical role in promoting healthy eating habits by providing nutritious food at home. Schools can contribute by offering healthy meals and snacks, as well as incorporating nutrition education into their curriculum.

Community initiatives that promote physical activity and healthy eating habits can also make a significant impact. Creating environments that support healthy lifestyle choices is essential for preventing diabetes and improving overall health!

Diet in Diabetes - Diet Changes for Glucose Control

Video by Dr SMART team