Diabetes is a form of hormonal disorder in which the secretion of insulin declines. This condition deteriorates further in the lack of proper diabetes diet plan. Such a plan makes you learn what kind of foods you have to eat that can control the condition.
The number of diabetes patients has been increasing very fast all over the world for the last 2-3 decades. According to the World Health Organization (WHO), the number diabetic people will be more than double from 380 million by 2030 in the world. This disease is affecting more lives than cancer and AIDS. It’s a need of the hour that you understand the importance of diabetic foods and set your diet accordingly so that you are able to keep the condition under control.
Diabetes is a metabolic disease in which the sugar level in the blood becomes high. It happens due to reduction or lack of insulin in the body. In this disease, a person experiences fatigue, thirst, hunger, nausea and urination more often.
Diabetic patients are advised to follow a diabetes diet plan to get rid of this disease. The major ingredients of this diet plan include:
• Non-starchy vegetables
Vegetables like broccoli, beets, kale and cauliflower contain sulforaphane, an element that activates anti-inflammatory processes in the body. These vegetables control sugar level and cardiovascular damage in the body.
• Low-fat dairy
Dairy products prove to be the best foods for diabetes because they have low glycemic index score. These food products are fortified with vitamin D.
Tomatoes are rich in lycopene which is an effective element in reducing the risks of cardiovascular, heart disease and macular degeneration. Diabetic people should eat tomatoes regularly to encourage the production of insulin.
Blueberries are the best fruit for diabetes. It contains both soluble and insoluble fiber that helps to improve blood sugar. Along with blueberries, you can also take strawberries, blackberries and raspberries – all are recommended as diabetic food. They are antioxidant powerhouses that resist the risks of cancer and heart disease apart from reducing blood sugar.
• Oranges and other citrus fruits
Studies show that eating citrus food is helpful in reducing the effects of diabetes but the drinking of fruit juice may not be so effective. Sugarless orange juice has more GI value than orange. Also, take some other citrus fruits like Grapefruit, Lemon, Clementine, Minneola, Tangerine etc.
• Omega-3 fatty acids
Fish is the best source of omega-3 fatty acids that help you in improving diabetes and weight problems. Fish like salmon, herring, sardines and mackerel are the best food for diabetes. A fish diet also reduces heart problems and stroke but avoid fried fish items like fish sticks, sandwiches and other fried seafood that can increase the risk of diabetes.
Walnuts contain Alpha-Linolenic Acid which is good for combating the heart-related issues and reducing cholesterol in the body. Walnuts are full of magnesium, fiber, vitamin E, folic acid, zinc and protein. Walnuts are also known for having antioxidant, anticancer, antiviral and anti-high cholesterol agents. Other than walnuts, you can take nuts that also have low GI score.
Studies show that spices also reduce the level of blood sugar. Cinnamon and turmeric are an essential part of healthy spices rich in chromium, polyphenols and antioxidants that combine all free radicals to protect you from cancer, heart disease and diabetes. Your diabetes diet plan will remain incomplete without cinnamon and other spices.
Beans are included among the nutritious foods that are rich in fiber and protein as well as minerals like magnesium and potassium. Beans can reduce diabetic problems and at the same time it helps to reduce the risk of coronary heart disease.
This green vegetable is rich in vitamin K, magnesium, folate, phosphorus, potassium, and zinc. Collard greens are a good source of Vitamin C and Alpha-Lipoic acid that helps to lower cortisol, inflammation and stress, besides reducing blood sugar.
• Whole grains
Whole grains have antioxidants and soluble & insoluble fiber that are very beneficial in keeping a healthy digestive system and lowering blood cholesterol. Barley and lentils are also rich in vitamins, iron, carbohydrates and proteins. Whole grains have the capacity to decrease the risks of Type-2 diabetes.
• Dark Chocolate
Dark chocolates are rich in flavonoids that can reduce the risk of blood glucose, stroke, blood pressure, thereby reducing the chances of heart attack. One should take this diabetic food in the limited quantity regularly.
• Steel-cut oats
Oatmeal is a good edible item to reduce the chances of Type-2 diabetes. It’s an essential part of the diabetes diet plan because of its key elements like magnesium, fiber, and antioxidants, which allow the blood sugar to remain stable.
• Olive Oil
Olive oil also reduces the risk of Type-2 diabetes. It is rich in antioxidants and nutrients that protect cells and prevent heart diseases.
• Psyllium husk
This is a good source of fiber which relieves you from constipation. This food product also reduces the chances of diabetes blood sugar level over a period of regular consumption.
Experts believe that a concerted effort is important to fight diabetes and your diet offers a substantial strength to regulate insulin production in the body. Make a foolproof diabetes diet plan to reverse insulin resistance. Also, follow a healthy lifestyle to support the treatment of blood sugar and other health conditions.