Diabetes is a prevalent ailment to scourge society. It is a metabolic disorder that is caused by the inability of the pancreas to produce the hormone insulin. Insulin is required to metabolize the sugar levels in the blood. When insulin becomes deficient, sugar is retained in the blood, and this deficiency can lead to type 1 and 2 diabetes.
A misconception about diabetes is that it is a disease without a cure. Though that may be technically correct, the truth is that diabetes is a disease that is a product of culture rather than biology. All people need to do is regulate what foods they choose to eat. In order to reduce your risk of diabetes, try integrating these foods into your diet.
Blueberries are an amazing choice for diabetics. Basically, they are loaded with dietary fiber, flavonoids, and vitamin C. Flavonoids can help to boost the immune system and kill off infections as well. Additionally, they help combat off bad cholesterol as well as keep your arteries and heart healthy.
Heart disease is the main problem for people coping with diabetes. Eating fish is helpful for diabetics because it is rich in omega-3 fatty acids that are good for the heart. Recent studies have indicated that consuming fish just once weekly can cut one’s chance of heart disease by one incredible 40%. Moreover, it can reduce inflammation, lower triglycerides and decrease the chances of blood clots and lower blood pressure. Some kinds of fish rich in omega-3 fatty acids include salmon, trout, herring, tuna, and sardines.
Flaxseed is also one of the best foods that can help you manage diabetics. Fiber and protein present in flaxseed maintain you feeling full all the day and prevent you from consuming less healthy foods. Moreover, due to its omega 3 fatty acids, flaxseed helps reduce blood sugar and cholesterol, thus reducing the risk of, heart attack, heart disease and other cardiovascular issues as well. You can have flaxseed with oatmeal for paneer or breakfast. Or, you can add them to smoothies, burgers, yogurt, pancakes, meatballs, cereal, meatloaf, and even ice cream.
The fiber in apples helps keep you feeling full. In addition, they are low in calories, thereby helping in combating against LDL (“bad”) cholesterol. Plus, they have natural sugars to keep the levels of blood sugar in check. You should choose fresh apple because canned apples can contain artificial sugars. Apple juice is also not a good choice for diabetes patients because it contains extra sugar.
Beans rank high in the hierarchy of foods that can help prevent diabetes. Loaded with fiber, even a small amount of beans can make a person feel full. Reducing the amount of food (including carbohydrates) a person ingests causes the body to metabolize the reserves of blood sugar that are in excess, thereby reducing blood sugar levels. For diabetics who are looking for more protein, beans are a much better choice than other options, like processed red meat; unlike most beans, processed red meats have been linked to cancer. Furthermore, black beans are high in calcium, which plays a significant role in burning fat.
Avocados are also one of the great foods for diabetes patients. They have much healthy monounsaturated fat that keeps you feeling full longer, and also prevent the blood sugar from increasing after eating. They can also help reverse insulin resistance, assisting diabetes patients to manage the condition better. Avocados can be added to sandwiches and salads.
Barley is also particularly healthy for diabetes patients. Soluble fiber present in it slows the digestion process. You can enjoy barley as a side dish or add it to your preferred soups.
Berries may seem like a strange choice on a healthy eating list for diabetics. Although most berries are naturally sweet, they also have a large amount of dietary fiber. Just one cup of blackberries has 7.6 grams of dietary fiber, while a similar quantity of blueberries has 3.5 grams. Due to this, people who eat berries once daily tend to eat fewer and smaller meals, which directly reduces their carbohydrate intake. Berries also help in coping with other vascular problems. A study conducted by the American Journal of Clinical Nutrition in 2008 showed that people who ate a bowlful of berries for eight weeks had a significant fall in their hypertension. Darker berries tend to be healthier than lighter berries, since the former contain more antioxidants than the latter.
Broccoli is full of fiber, thereby keeping you feeling full longer and making you less prone to indulge in foods like candy and chocolate. It also contains antioxidants and just a serving contains enough amount of vitamin C for an entire day. Recent studies have indicated that broccoli can absolutely reverse the health effect of diabetes.
Carrots give a perfect blend of sweet and savory, making them ideal for controlling blood sugar levels. In addition, they are also full of fiber, thereby keeping you feeling full longer. Moreover, they are high beta-carotene levels, which can reduce the risk of diabetes. This food can be fried, barbecued, baked, or consumed raw.
Hope that all the above-mentioned foods are work well for diabetes patients. Besides, those foods, you should consume plenty of water all the day because it helps break down sugars. You should replace your regular sugary juices and sodas with water. You also should try doing exercises regularly to keep fit and healthy.