A healthy lifestyle is crucial to fight Diabetes, where precise knowledge of calories and vitamin intake is necessary. Understanding the best foods to control diabetes can help you in taking care of your diabetes.
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An individual must understand the food that is being consumed to determine whether it’ll have a positive or negative effect in the long run. The critical aspect is to maintain the blood sugar level and also avoid the complications that arise. For that, one needs to be sure of what foods to eat and what to avoid.
Let us see some Best Foods to Control Diabetes – Both Type 1 and Type 2…
10 Best Foods to Control Diabetes
In the modern-day world, Diabetes has become a significant health issue because of the increasingly unhealthy lifestyle of individuals. However, in some cases, it also hereditary, because of the genetic variations that run in the family. In any way, it is essential to control Diabetes and regulate sugar levels in the body.
You can find different sources online, talking about how to control Diabetes. Many times the solutions mentioned might not be even feasible for you to follow. Some might also confuse you. Keeping all that in mind, we have curated a list of foods you can induct in your diet to take a positive step forward to control Diabetes.
Strawberries are very popular fruits and very readily available to all. They are rich in antioxidants, which are essential in reducing cholesterol and maintaining insulin levels.
Strawberries also have anti-inflammatory properties and low in sugar content. They are especially useful in reducing the risk of heart diseases. They are known to regulate blood sugar levels.
Eggs are very nutritious and are widely consumed throughout the world in a wide variety of dishes. They are easy to cook and can be used in multiple dishes because of which they are found in various cuisines all around the globe.
There is a consensus that regular consumption of eggs lowers the risk of heart disease and also improves insulin sensitivity in the body by making the cells use blood glucose more effectively. They also improve good cholesterol levels in the body.
Beans are the plant-based source of protein and are suitable for blood sugar regulation in the body. Beans also help in the regulation of cholesterol and blood pressure.
There are a variety of beans available, like:
- Adzuki Beans
- Black Beans
- Kidney Beans
- Navy Beans
- Pinto Beans
Beans are also very rich in magnesium, iron, and potassium. They can be used in a variety of dishes and are also a very commonly available food ingredient in the market place.
4. Leafy Vegetables
Green leafy vegetables are perhaps the most nutritious food, with many vitamins, minerals, and other essential nutrients. Many leafy vegetables are a good source of fiber and provide lots of protein as well.
Green leafy vegetables like kale and spinach are a source of calcium, vitamin A and potassium. Due to their starch-digesting enzymes and high antioxidants, these vegetables are said to reduce the blood sugar levels considerably.
Green leafy vegetables include:
- Bok Choy
They are very commonly available and are widely consumed in various cuisines all around the world.
This is one of the most common spices in India and is known for its medicinal properties. It has been widely used to treat various illnesses from ancient times. Turmeric contains curcumin, which is responsible for improving the kidneys in diabetic patients. Curcumin reduces heart risk and lowers blood sugar levels.
It lowers inflammation and reduces the risk of heart and kidney diseases, thus making it an excellent choice for controlling Diabetes.
Nuts are very popular in Indian cuisine and are consumed on a regular basis by most Indians. Nuts contain fiber and are instrumental in weight loss. They are also available in a wide variety.
Some of the most common types of nuts are:
Their regular consumption helps reduce bad cholesterol levels, reduce inflammation and lower blood sugar levels in the body. Walnuts, especially, are linked to weight loss, when consumed regularly.
7. Citrus Fruits
Eating citrus fruits is a great way to consume vital nutrients avoiding excess carbohydrates.
Some of the most common Citrus fruits are:
Citrus fruits are a great source of vitamin C, potassium and folate. They contain two different types of antioxidants called hesperidin and naringin, which are responsible for their antidiabetic nature.
Also Read: 6 Overall Health Benefits of Vitamin C
Garlic is an essential part of India’s cuisine, being used commonly for adding flavor to the dishes being prepared. It is known to have many properties that are beneficial for the body. Studies show that Garlic reduces inflammation and reduces blood pressure effectively.
It lowers “bad” cholesterol and blood sugar levels. It has very impressive properties when it comes to health benefits and is one of the most common ingredients used.
9. Whole Grains
Whole grains are the staple food of India and are consumed across the length and breadth of the country. It contains a high level of fiber, which lowers the rate of digestion. This, in turn, helps in maintaining the sugar levels in the body.
Whole grains contain many more nutrients as compared to their refined whole grains counterparts. Hence it is essential to swap the white bread we consume with other whole-grain options that are available.
Some Types of Whole Grains are:
- Brown rice
- Whole-Grain Barley
10. Sweet Potatoes
Sweet Potatoes are enjoyed in various different ways like baked, mashed, boiled or roasted. They are lower on the Glycemic Index (GI) than white potatoes. Thus, they are a better option as they release sugar slower as compared to white potatoes. This means that they don’t alter the sugar levels as much.
Sweet Potatoes are a source of various nutrients like fiber, potassium, vitamin C and vitamin A.
Here, we had a look at the various foods that can help regulate blood levels and control diabetes. High sugar levels can increase the risk of various other diseases as well. Hence, it is all the more important to alter our lifestyle to reduce this risk of increased blood sugar levels.
So This was it for today. I hope you have found this post helpful.
Have a Good Day! 😇