Diabetes is a disease that comes slowly without the patient even knowing about it. It affects both young and old, regardless of gender. Unhealthy eating habits are closely related to the prevalence of diabetes. Our food culture has changed drastically. Bakeries and hotels have come up with a huge selection of dishes containing flour, artificial colours, fats, and sweets. Such conditions play a major role in inviting an epidemic of Type 2 diabetes. Working conditions that require sitting for long periods of time and vehicle facilities have also eliminated the movements that should normally be obtained, which also causes favourable conditions for diabetes. Teenagers who skip breakfast and lunch and go after junk food and carbonated drinks are also paving the way for diabetes. A proper diet can prevent diabetes and keep it under control. A diabetic should also be careful to eat a balanced diet that does not cause significant fluctuations in blood sugar levels.
So, here is a list of foods that help control diabetes.
1. Non-starchy vegetables are one of the healthiest foods you can eat as a diabetic, as they are full of essential vitamins and minerals that help regulate your blood sugar. Avocados, Broccoli, Cabbage, Cauliflower, Celery, Cucumbers, Green Beans, Mushrooms, Olives, Onions, Tomatoes are some of them. Leafy Green vegetables like Spinach and Kale are some of the foods that you can eat as much as you want without having to worry about high blood sugar spikes.
2. Fatty fish like Salmon and Anchovies give you a significant serving of the Omega 3 fatty acids DHA, and EPA, which can help protect your heart against potential complications from diabetes.
3. Nuts have a high level of fiber, and most are low in digestible carbs, so they won’t cause your blood sugar to rise. The best types of nuts for diabetics include almonds, cashews, hazelnuts, pistachios, and walnuts.
4. Eggs are also a great source of healthy fats that are beneficial for controlling diabetes. They can actually improve your insulin sensitivity and decrease inflammation while simultaneously providing antioxidant benefits; and make sure to include the yolk, as that’s where most of the nutrients are located.
5. Cinnamon and Turmeric has been shown to help regulate blood sugar levels, improve insulin sensitivity, reduce your risk of developing heart disease, and benefit kidney health.
6. Apple Cider Vinegar helps to improve insulin sensitivity, lower fasting blood sugar levels, and reduce blood sugar. It’s best taken by the tablespoon, mixed with water, to avoid damaging your teeth, due to its acidic nature.
7. Seeds like Chia seeds and Flax seeds have been found to lower the chance of having a stroke. Ingesting whole flax seeds won’t give you any benefits since they are difficult to absorb. Instead, opt for ground seeds or make sure to grind them up before eating it.
8. Whole grain barley is a good source of fiber, which slows the absorption of sugar by binding with it in your digestive tracts. It can also reduce constipation, improve symptoms of bowel conditions, and increase the number of beneficial gut bacteria.
9. Olive oil reduces blood sugar and bad cholesterol levels and also prevents the risk of cardiovascular diseases. It is also good for weight management as it is loaded with antioxidants. It benefits diabetics by preventing sudden spikes of glucose in the blood and reducing inflammation.
10. Coconut is good for diabetes because it is beneficial for regulating blood sugar levels because it is low in carbohydrates and rich in fiber and fats. Opting for unsweetened coconut products are better, as they don’t have a high sugar content.
