Rise of diabetes in adolescents: Nutritional advice to counter the problem

Explaining the rise of diabetes in adolescents, Dr Meghana Pasi, Nutrition Consultant, MyThali, Arogya World said that the age of onset of diabetes in India is 10 years earlier than in Western countries, posing a greater challenge as more individuals enter their productive working phase with this great risk.

Additionally, she noted that with urbanisation and economic development, there has been a significant shift in the lifestyle of adolescents in India, which has led to greater prevalence of sedentary behaviour. “According to the WHO (Lancet 2019) study, 75 per cent of teens are inactive, leading to weight gain and obesity, which is a significant risk factor for type 2 diabetes.”

Sharing that there have demographic and social changes in the country, Dr Pasi said that the middle class is growing exponentially, and more people are migrating to the cities for livelihood — causing more exposure to processed and unhealthy foods, increased screen time, and inactivity.

Moreover, the aggressive marketing of unhealthy foods and sugary beverages to children and adolescents through social media and brand advertising has influenced dietary choices — a major contributor to diabetes.

She also explained that some adolescents may have a genetic predisposition to developing diabetes, have a lack of awareness about symptoms, or limited access to healthcare, which can hinder the timely diagnosis and management of diabetes.

Can diabetes be prevented in adolescents?

Encourage the consumption of fibre-rich foods like fruits, vegetables, whole grains, legumes, and nuts. (Source: Freepik)

Answering in the affirmative, Dr Pasi said that a lot of compelling research has revealed that diabetes can be prevented. “The WHO clearly states that three lifestyle changes — adopting a healthy diet, engaging in regular exercise, and avoiding tobacco use — can prevent a significant portion of diabetes (80 per cent), heart disease (80 per cent), and certain cancers (40 per cent).”

However, this requires a holistic approach that addresses their lifestyle choices, Dr Pasi said. Here are some dietary guidelines to help adolescents lead a diabetes-free life, according to the expert:

Dos

*Have a balanced diet: Encourage adolescents to follow a balanced diet that includes a variety of foods from all food groups. The diet should consist of fruits, vegetables, whole grains, lean proteins, and healthy fats.

*Control portion sizes: Teach portion control to avoid overeating as excessive calorie intake can lead to weight gain and increase the risk of diabetes.

*Have regular meals: Encourage adolescents to eat regular meals and healthy snacks. Skipping meals or long gaps between meals can lead to unhealthy bingeing on sugary foods and imbalances in blood sugar levels.

*Stay hydrated: Promote drinking plenty of water throughout the day and discourage sugary beverages like soft drinks and fruit juices.

*Increase the fibre intake: Encourage consumption of fibre-rich foods like fruits, vegetables, whole grains, legumes, and nuts. Fibre helps regulate blood sugar levels and supports overall digestive health.

*Choose healthy fats: Replace saturated and trans fats obtained from processed and bakery foods with healthier options like monounsaturated and polyunsaturated fats found in foods like avocados, nuts, seeds, olive oil, and fish.

*Get on a regular exercise routine: Motivate adolescents to engage themselves in any physical activity (running, swimming, cycling, football, dancing) for at least 60 minutes every day. This can help maintain healthy body weight and improve insulin sensitivity.

*Manage stress: Help children learn to manage stress through activities like yoga or spending time with friends and family.

*Go for regular health check-ups: Keep a check on their body weight and overall health and take them for a check-up when required.

*Educate this group: Try to spread awareness of the risk factors of diabetes and the importance of a healthy lifestyle to prevent it.

Don’ts

*Limit sugary foods and beverages: Reduce the consumption of sugary foods and beverages such as sodas, energy drinks, candies, and sweets. These items can lead to a rapid increase in blood sugar levels and contribute to insulin resistance.

*Limit consumption of processed foods: Minimise the intake of processed and fast foods as they are often high in unhealthy fats, added sugars, and salt.

*Limit salt intake: Help adolescents reduce consumption of high-sodium foods like ready to eat, ultra-processed foods, and namkeens as excessive salt intake can contribute to high blood pressure, which is a risk factor for diabetes.

*Avoid FAD diets: Discourage them from following any FAD diets that may eliminate entire food groups or promote extreme restrictions. This can lead to micronutrient deficiencies.

*Limit their screen time: Limit screen time for recreational activities and encourage outdoor play and social interactions.

*Keep them away from substance abuse: Make them aware of the health hazards of smoking, alcohol, and illicit substance use, and try to keep them away from it.

“Education on healthy eating habits, regular physical activity, and avoiding tobacco can happen at home, in their community, and in schools. By integrating health education into the school curriculum and fostering a supportive environment at home, we can empower adolescents to make healthier choices,” she concluded.

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