Diabetes is a global health issue that has been rapidly increasing in prevalence. In 1980, there were 108 million people with diabetes; by 2014, this number had grown to 422 million. Diabetes can lead to serious health complications, including blindness, kidney failure, heart problems, stroke, and lower limb amputation. Therefore, managing blood sugar levels is a primary concern for people with diabetes. These can be achieved through careful control of the food we eat. Here are five of the best foods for diabetes control:
- Green leafy vegetables: These vegetables are low in calories and low in carbohydrates, which helps keep blood sugar levels in balance. They are also rich in fiber, which aids in the proper absorption of sugar. Some excellent choices include spinach, methi leaves, and drumstick leaves. Drumstick leaves are particularly effective at reducing diabetes. They contain ascorbic acid, which stimulates insulin secretion in the body and helps to lower blood sugar levels.
- Whole grains: Substituting refined grains with whole grains can help manage diabetes. Whole grains are rich in fiber and nutrients and have a lower glycemic index (GI) compared to refined grains. These mean that they have a minor impact on blood sugar levels. Some good options include brown rice, ragi, and other millets. Ragi is particularly beneficial for controlling diabetes and reducing oxidative stress and inflammation.
- Berries: Berries like strawberries, blueberries, raspberries, and blackberries are excellent foods for diabetes control. They contain antioxidants that reduce oxidative stress, which is common in people with diabetes. Berries are also high in vitamin C, which helps to regulate blood sugar levels.
- Beans: Beans have a low GI and effectively reduce blood sugar levels. The GI of soya beans is 15, kidney beans are 28, and chickpeas is 33. Beans are complex carbohydrates, which are digested more slowly than other carbohydrate-rich foods. This helps to keep blood sugar levels stable. Beans are also a good choice for weight loss, which can help to lower blood sugar and cholesterol levels.
- Citrus fruit: Citrus fruit, like oranges and lemons, have anti-diabetic effects. They contain bioflavonoids, which have been shown to have anti-diabetic properties. Citrus fruits are also high in vitamins and minerals and are low in carbohydrates. The vitamin C content of these fruits helps to regulate blood sugar levels.
In addition to incorporating these foods into your diet, avoiding foods that can disrupt blood sugar levels is essential. These include foods with a high GI, such as white rice, white bread, pumpkin, white potatoes, and refined sugars. Sugary drinks, sweet cakes, pastries, and packaged snacks and foods should also be avoided. It is also essential to eat every two hours to help maintain blood sugar levels throughout the day. Skipping breakfast or having a late breakfast can be detrimental. It is recommended to have something within an hour of waking up, such as warm lemon juice with chia seeds or warm water with amla powder and turmeric.
Managing diabetes requires a combination of diet, exercise, and stress management. In addition, it is essential to be flexible and open-minded and to not expect perfection from oneself or others. By following these recommendations, people with diabetes can effectively control their blood sugar levels and reduce their risk of complications.
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