Owing to the food we eat today, coupled with our sedentary lifestyle, it’s no longer a secret that type 2 diabetes is on the all around the world. Several people have raised blood sugar levels that can lead to diabetes, yet are still unaware of it. In case you’ve been diagnosed, there’s a lot you can do to improve your health as what you consume can help you in controlling your diabetes.
Along with basic principles of good health like eating right and at the right time, getting regular exercise and maintaining a healthy weight can go a long way in the management of type 2 diabetes for most people. With the help of some very simple and effective food habits, you can actually ward off this deadly disease. Certain foods are packed with nutrients that stabilize blood sugar levels. Whatever foodstuff you bring home from the market goes a long way in determining whether you will end up compromising with diabetes or start controlling and ultimately beating it. In order to come out as a victor in your tussle against this deadly disease, here are some commonly used food items that can give you an extra edge against diabetes and which can really help you to beat this disease.
Blueberries are sweet and colorful gifts of nature which are not only rich in fiber but also contain antioxidants that fight damage to the body’s cells from free radicals. Studies have proven that they help in reducing the blood sugar levels, by stimulating the release of adiponectin which also helps in increasing the production of insulin in the body. Blueberries also make a perfect fat-free snack as they contain anthocyanins that help in shrinking fat cells.
Apples should be given an honorable place at the core of your diet chart as it offers so many health advantages. Not only are they an extremely rich source of fiber which blunts blood sugar swings by battling bad cholesterol, apples are also blessed with low-glycemic levels that slowly digest which, in turn, help avoid spikes in blood sugar levels. Red delicious and Granny Smith are the most preferred since they contain most disease-fighting antioxidants. They can be either baked or can also be eaten whole and unpeeled for the greatest benefits. Furthermore, studies have revealed that individuals who consumed apples and other foods high in quercetin on a regular basis were 20 percent less prone to diabetes and other heart disease deaths.
Barley is a boon for diabetes patients. Opting for this grain instead of white rice can help a person in reducing the rise in blood sugar levels by nearly 70 percent. It can also help in keeping the sugar level steadier for hours. This mainly happens by virtue of soluble fibers and other compounds which slow down the digestion process and also prevents carbohydrates absorption. It can be served either as a side dish and can also be taken with soups.
Known for their heart-healthy monounsaturated fat content which is rich and creamy, Avocados also help in slowing down the digestion process hand thus preventing blood sugar levels from spiking right after a meal. When you substitute saturated fats with a diet rich in good fats, it not only helps reverse insulin resistance but also can improve cholesterol levels while decreasing your risk of heart disease as well. Hence, one should use avocados liberally in sandwiches instead of mayonnaise or on bread slices instead of butter.
A diabetic person must consume beans at least twice a week. They are not only high in soluble fiber which put a lid on high blood sugar levels but also is a rich source of protein which means it can also be used as a substitute for meat in the main course. Incorporate beans such as black, navy, lentils, kidney, chick peas, white, lima, and pinto and see your risk of protracting heart disease come plummeting down. Besides being high in fiber, Beans are also great sources of magnesium and potassium. And as an added bonus, beans are good news for your wallet as well as they are undoubtedly one of the cheapest sources of protein around.
The Alkaline content in Green tea helps normalize and regulate blood glucose levels in the body while helping improve insulin sensitivity as well. It’s antioxidant and astringent qualities ensures the better functioning of the pancreas as it helps trigger and stimulate regular secretion of insulin. Besides it helps control insulin spikes after meals thus regulating blood sugar levels leading to fatigue and food cravings. This increased and effective regulation in important functions can help prevent the onset of diabetes.
An outstanding source of protein and iodine, fishes like Cod, mackerel, sardines, salmon, and haddock exhibit a whole range of health benefits thanks to the presence of omega-3 fatty acids. Additionally, they also contain a special type of fat which helps in curbing inflammation that leads to diabetes and other health problems. A fish-rich diet can also reduce the incidence of heart diseases by helping lower artery-clogging LDL cholesterol while boosting levels of HDL (good) cholesterol.
ALA present in flax seeds help decrease inflammation and helps infuse synergy and balance in our bodies and thereby increases our body’s ability to ward off diseases thus resulting in a better immune system and an overall healthier state of being. Several studies have revealed that flaxseeds are more effective at lowering blood pressure than any other food while also naturally helping lower cholesterol levels as well.
The surprise inclusion on this list, dark chocolate is rich in flavonoids that reduce the risk of insulin resistance while helping improve insulin sensitivity which is a vital component in treating diabetes. Additionally, the flavonoids also help lower stroke risk, regulate blood pressure while reducing the incidence of heart diseases as well. Just make sure you don’t overdo it and indulge in it only occasionally as it still packs a lot of fat and calories.
Rounding up the list is the ubiquitous Turmeric which has been an integral ingredient used by Indian households in most of their foods. Turmeric, the yellow spice which lends not only color to most Indian curries also assist in managing blood sugar levels as well. Curcumin present in Turmeric gets involved directly with pancreatic and fat cells and help reducing inflammation while also reversing insulin resistance, high blood sugar, and high cholesterol as well.
Eating a balanced diet while avoiding processed, packaged, flavored, and preserved foods can have several health benefits, particularly when it comes to diabetes management. Making healthy food choices not only help in weight management but also help regulate blood sugar levels as well. Avoiding foods made with white flour or white sugar, soft drinks, canned soups, processed meats and alcoholic drinks goes a long way in keeping diabetes at bay. Whenever in doubt on how to improve your diet, talk to your doctor about developing a nutritional plan tailored to your individual needs.