Skinny fat is a term used to describe people who appear thin but have a higher body fat percentage than would be expected based on their weight. These individuals may have a BMI that is within the normal range but their body composition is not healthy. Due to the high body fat percentage, these individuals are at risk of metabolic diseases such as diabetes, heart disease, and stroke. To reduce the risk of these diseases, skinny fat individuals need to make lifestyle changes such as increasing physical activity and eating a healthy diet.
How Do Skinny Individuals Develop Diabetes?
Being skinny can increase the risk of developing diabetes due to the lack of muscle mass and body fat. People with a low body fat percentage and low muscle mass may have difficulty properly utilizing glucose, which can lead to insulin resistance and diabetes. Additionally, being underweight can cause hormonal imbalances that can contribute further to the risk of developing diabetes.
Nutritional Interventions To Manage Diabetes In Skinny Individuals
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Designing a plan to cause healthy weight gain
Nutritional interventions are an important part of any diabetes management plan, and this is especially true for skinny fat diabetics. These individuals may require a higher calorie intake than their normal weight counterparts, to increase their muscle mass to gain healthy weight. Macronutrient recommendations should be tailored to the individual’s needs and should include adequate amounts of complex carbohydrates, proteins, and healthy fats.
Additionally, fiber intake should be increased to help slow the absorption of carbohydrates and stabilize blood sugar levels. Lastly, individuals should aim to eat small, frequent meals throughout the day to keep blood sugar levels stable.
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Choice of carbohydrates
When it comes to managing diabetes, the types of carbohydrates you eat can be just as important as the number of carbohydrates. Carbohydrates can be found in a wide variety of foods. Choosing the right carbohydrates is key for diabetics, as some foods can cause blood sugar levels to spike.
Thus, diabetics should focus on eating complex carbohydrates, such as whole grains, legumes, and starchy vegetables, as these provide sustained energy and contain important vitamins and minerals. Eating carbohydrates in combination with healthy fats and proteins can also help to slow down the absorption of glucose and keep blood sugar levels more stable. Fruits with low glycemic index are a good choice.
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Avoiding processed food
Processed foods have been linked to an increased risk of developing type 2 diabetes. These foods are often high in calories, fat, and sugar, and are low in fiber, vitamins, and minerals. Eating a diet high in processed foods can lead to weight gain and an increase in blood sugar levels, both of which can increase the risk of diabetes.
Exercise Recommendations
Skinny fat diabetics should aim to combine both cardio and strength training exercises into their fitness regimen. Cardio activities such as jogging, cycling, swimming, and dancing can help improve heart health and burn calories. Strength training exercises such as weightlifting, resistance band exercises, and bodyweight exercises can help build muscle and boost metabolism.
It is important to focus on both the intensity and duration of the exercises to get the most out of the workout. For best results, aim to complete at least 150 minutes of moderate-intensity aerobic exercise per week, and two to three days of strength training. Additionally, consider adding yoga or stretching to improve flexibility and balance. Diabetics should always consult their healthcare provider before starting any new exercise program.
Monitoring Blood Glucose Levels
Monitoring blood glucose levels is especially important. When the glucose levels become too high or very low they can experience a variety of symptoms, a few of which could be due to underlying life-threatening conditions. Therefore, skinny diabetics need to monitor their blood glucose levels regularly to ensure that they are within a safe range.
Role Of Physician
It is very important to keep the physician notified about the blood glucose levels and the changes in the diet. This will help the physician alter medication dosage if required to prevent any episode of hypoglycemia.
Summary
Optimal BMI is an important factor in preventing the risk of many lifestyle disorders including diabetes. Skinny diabetics should aim to have a healthy weight gain with lifestyle change which includes making smart food choices, avoiding processed food, regular physical activity and timely follow-up with the consulting physician.
Author: Dr Poonam Vichare (INFS Faculty)
References:
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Koontz, M. E., & Wood, A. (2017). A Review of Diabetic Care Management for Skinny Diabetics. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 11(4), 247–253. https://doi.org/10.1016/j.dsx.2016.11.022
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