Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. Leading A Healthy Lifestyle With Diabetes
Diabetes is an inherited or a chronic lifestyle disease. It occurs as a
result of body’s inability to produce enough insulin to process the
sugar and starch that we intake.
Diabetes is of two major types – Type 1 (Insulin-Dependent Diabetes Mellitus) and Type 2 (Non-
Insulin-Dependent Diabetes Mellitus).
Type 1 is inherited which results in permanent destruction of insulin, thus, patients are regularly
injected with insulin injections along with a restricted diet.
Type 2 is a metabolic disorder, occurs due to relative insulin deficiency. It can be controlled and
maintained by controlling the quality and quantity of carbohydrates in the diet.
Insulin is a hormone, which is the main regulator of blood glucose levels and acts as the key delivery
to drive glucose into the cells.
In case of diabetes the movement of glucose into cells is slow due to their insulin resistance and a
higher proportion tends to get converted into triglycerides and stored in adipose tissue.
Considering a majority of the population being predisposed to diabetes due to a sedentary lifestyle,
excessive junk food consumption and celebration with sweets, carbohydrates and fats, these
lifestyle changes may just make you live a healthier and fuller life. Regular physical activities and
choosing food wisely can not only prevent diabetes but also help live a healthier life.
Controlling Carbohydrates:
One can broadly classify carbohydrates as fast absorbing and slow absorbing.
Fast absorbing carbohydrates give a rush of energy into the blood causes insulin spike. Insulin in a
rush to clear the blood sends the glucose into fat storage. Glucose gets locked up in body fat and the
percentage of body fat increases that leads to further insulin resistance and rise in blood glucose
levels. Fast absorbing carbohydrates include your idllis, dosas, white rice, white bread, upmaa, pohe,
cornflakes, fruits like banana, chikoo, grapes etc.
These are bad carbohydrates and should be avoided in the diet:
Slow Absorbing Carbohydrates tend to get utilized by the body, cause steady insulin rise. Slow
absorbing carbohydrates include brown rice, wheat flakes, oats, brown rice pohe, fruits like papaya,
sweet lime, oranges etc.
These are good quality carbohydrates that should be included in the diet:
Add fiber in the diet - Fiber delays sugar absorption, helping to better control blood sugar levels.
Being Physically Active - With diabetes it becomes more important that you control your weight and
become physically active. Physical activity helps lower blood sugar and increase insulin sensitivity.
Aim for at least 30 minutes of moderate physical activity or consult a qualified fitness trainer to plan
your exercise schedule.

2. There are a few thumb rules that diabetics must follow:
 Lead a disciplined life.
 Include good quality carbohydrates in your diet in moderation.
 Increase the uptake of first class proteins like low fat milk and milk products, lean cuts of
fish, chicken etc.
 Eliminate red meat.
 Include good quality fats like olive oil, groundnut oil, rice bran oil for cooking.
 Supplement your diet with omega 3 fatty acids like flaxseeds, fish oil capsules.
 Ensure maximal physical activity.
 Stop smoking, avoid alcohol.
It is said about Diabetes you either control it or diabetes controls you.
So take action on diabetes now.