Control Your Diabetes with These Foods

Control Your Diabetes with These Foods
Having diabetes does not imply that you have to lead a life of deprivation. One just simply needs to learn to balance their meals and make appropriate food choices to manage blood sugar. The main reason for raised blood sugar levels is often the consumption of sweet and starchy carbs.

If you have diabetes, your food choices define how well you can manage the disease. Having this disease does not mean that you cut off your favorite foods completely from your life. 

If you consume your favorite treats occasionally in small quantities, while following your healthy diet, you can still manage diabetes well and even work towards reversing it. 

So what is a diabetes diet? 

A diabetes diet is a nutrition and low calorie meal plan that is rich in the right kind of nutrients and is often recommended to diabetes patients for managaing their blood sugar.  In the diabetes diet, fruit, vegetables and whole grains are at the forefront. Apart from nutrition, physical activity is an essential component of a healthy lifestyle that diabetes patients should follow. 

Vitamin C

Having an active lifestyle has a variety of benefits and can help you keep your bloog sugar level in the target range. An active lifestyle, when combined with a healthy meal plan can be your medicine and also help your overall well being. 
What you choose to eat and how much you eat ultimately decides how well you would be able to manage your blood sugar and also prevent your body from future complications and diseases. 

Since food is an essential part of the diabetes diet, it is important to know which foods would benefit your body the most to deal with diabetes. 
Read on to find our list of the ten best foods for people with diabetes and how adding them to your diet can help you manage your condition smoothly. 

Leafy Vegetables 



Green leafy veggies are high in vitamins, minerals, and nutrients. They have no effect on blood sugar levels. Leafy greens, such as spinach and kale, are a good source of vitamin A, calcium, and potassium along with rich protein and fiber content.


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According to some experts, eating green leafy vegetables is beneficial to diabetics due to their high antioxidant content, such as lutein and zeaxanthin, as well as starch-digesting enzymes. These antioxidants save the eyes from macular degeneration and cataracts, two frequent diabetes consequences. These vegetables also contain vitamin C  which helps in managing type 2 diabetes. 

Fatty Fish

People require a specific quantity of healthy fats to keep their bodies running smoothly and to support heart and brain health. Fatty fish includes the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acids are abundant in salmon, sardines, herring, anchovies, and mackerel. It is especially crucial for diabetics to consume enough of these fats on a daily basis.

According to the American Diabetes Association, a diet heavy in polyunsaturated and monounsaturated fats helps enhance blood sugar management and blood lipids in diabetics. Considering diabetes virtually doubles your risk of heart disease and stroke - including fatty fish in your diet can help you avoid major problems. Furthermore, fatty fish is a source of protein that helps in managing weight.

Eggs



Eggs are a good source of healthful fats, which help with diabetic management. Eggs reduce inflammation, boost insulin sensitivity, boost HDL (good) cholesterol levels, and change the size and structure of LDL (bad) cholesterol. They can really increase insulin sensitivity and reduce inflammation while also offering antioxidant advantages that help minimize free radicals in your body and protect against illness.

Eggs are also high in lutein and zeaxanthin, antioxidants that protect against eye disorders. The yolk is the most important part of an egg containing the majority of the nutrients.

Chia Seeds

Chia seeds are high in fiber, low in digestible carbohydrates, and have been shown to decrease blood sugar levels. Chia seeds' viscous fiber reduces blood sugar levels by delaying the pace at which food passes through the stomach and its absorption. For their high antioxidant and omega-3 content, chia seeds are frequently referred to be a superfood. They are also high in plant-based protein and fiber. A lot of research has gone into suggesting the chia seeds are highly effective against type 2 diabetes.

Probiotic Yogurt

Yogurt

    For the greatest health advantages, our diet must be rich in good probiotics. Probiotics are beneficial bacteria that reside in the human stomach and aid with digestion and general health. Greek yogurt is a wonderful alternative because it is low in sugar and high in probiotics. Greek yogurt has 6–8 grams of carbohydrates per serving, which is less than ordinary yogurt. It's also richer in protein, which may help with weight reduction by reducing hunger and calorie consumption. Long-term research comprising over 100,000 individuals' health data discovered that eating yogurt on a regular basis was associated with an 18% reduced chance of acquiring type 2 diabetes.

    Nuts



    Nuts of all varieties include fiber and are low in digestible carbohydrates.   which is why they don’t spike blood sugar. Regular intake lowers blood sugar, HbA1c (a measure for long-term blood sugar control), and LDL cholesterol levels. However, certain varieties of nuts must be distinguished since they contain varying amounts of digestible carbohydrates. Brazil nuts, cashews, almonds, pistachios, and walnuts are the finest nuts for diabetes. Walnuts are particularly rich in omega-3 fatty acids essential for heart health. They also include important minerals like vitamin B-6, magnesium, iron, and protein.

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    Flax Seeds
      Flaxseeds, also known as common flax or linseeds, are rich in heart-healthy omega-3 fats, fiber, and other unique plant components. Flaxseeds are useful because they maintain blood sugar management, lower the risk of heart disease, and lessen the risk of stroke. A percentage of its dietary fiber is made up of lignans, which may help reduce the risk of heart disease. Because flaxseeds can be difficult to absorb, choose ground seeds or take the effort to grind them up at home before consuming them. It's also critical to store flaxseeds firmly wrapped in the refrigerator to protect them from turning rancid.

      Berries

      Blackberry


      Berries are high in antioxidants, which can help in the prevention of oxidative stress. which has been related to a variety of health problems, including heart disease and certain malignancies. Antioxidants and fiber are abundant in blueberries, blackberries, strawberries, and raspberries. Strawberries, in particular, are high in antioxidants, which help to lower cholesterol and insulin levels after a meal.

      Apple Cider Vinegar
        Apple cider vinegar is popular among health-conscious people. Despite the fact that it is manufactured from apples, the sugar in the fruit is fermented into acetic acid, and the resultant product has less than 1 gram of carbohydrates per tablespoon. When combined with carbohydrate-rich meals, fermented acetic acid improves insulin sensitivity, lowers fasting blood sugar levels, and reduces blood sugar response by up to 20%.

        Apple cider vinegar is thought to offer a variety of other health benefits, including antibacterial and antioxidant characteristics. Because apple cider vinegar has a strong acidity, it is best taken with water to avoid hurting the teeth and esophagus.

        Beans

        Diabetes patients will benefit greatly from the use of beans. They are a source of plant-based protein that can fulfill hunger while also assisting people in reducing their carbohydrate intake. They also have a very low glycemic index, which is essential for diabetic management. There are many different types of beans, such as pinto beans, kidney beans, adzuki beans, and so on. These beans are also high in minerals such as potassium, magnesium, and iron.

        Authored By : Tanya Thukral 

        About Author : Tanya is an Ayurvedic doctor who has a deep interest in spreading the message of healing and restoration through the age-old systems of Ayurveda and Yoga.


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