If you’re a diabetic, chances are, you already know
a lot about the lifestyle you’re supposed to follow- exercise, addiction
control and food. To help you out, we've put down a list of some good foods you
could choose for yourself if you have diabetes.
Apples
Recent studies have revealed that just a single
apple a day could cut down the levels of harmful cholesterol in blood by a
whopping 40 percent, and give the body a good dose of antioxidants, which could
help protect and deal with diabetes. Consumption of 5 or more apples a week is
linked to 23 percent reduced risk of type 2 diabetes.
Asparagus
With just 20 calories and a good amount of dietary
fiber per serving, asparagus makes for a wonderful food choice for those with
diabetes. Asparagus also contains many antioxidants, and its consumption is
thought to reduce the risk of diabetes, heart disease and cancer, and also slow
down the effects of ageing.
Avocadoes
Avocadoes have earned their reputation of being
heart healthy, but not many people know that they are also wonderful for
diabetics. It has been found that regular consumption of avocadoes could reduce
the risk of type 2 diabetes by 25 per cent.
Beans
when it comes to diabetes, beans are nothing less
than super-foods. They are high in fiber, and just a cup serving a day is known
to help control blood sugar levels. What’s more, consuming them every day can
reduce the risk of stroke by 7 percent.
Blueberries
Blueberries, among other berries, are best known
for their flavonoid content. Their high fiber content makes them one of the
best when it comes to following a diet for diabetes. Consuming berries is
thought to keep blood sugar levels from spiking up.
Broccoli
Broccoli is another great super-food to add to
your diet if you’re a diabetic. It is rich in an antioxidant beta carotene, and
is known to promote healthy vision, keep the teeth and bones strong, and also
promote skin health. It is also believed that broccoli can reduce cell damage
occurring due to high blood sugar.
Carrots
Carrots are rich in fiber and important vitamins
that boost immunity. Consumption of carrots is also thought to prevent the
development of certain cancers, and when it comes to diabetes, raw carrots may
also lower the risk of development of type 2 diabetes even in those who have a
genetic predisposition to the disease.
Diabetes is among the most debilitating of lifestyle
diseases, often the precursor to many other types of health disorders such as
obesity, cardiovascular diseases and chronic illnesses of the eye. Most
diabetics tend to depend upon taking medications, many of which include hormone
supplementation injections and drugs for controlling the sugar levels. Though
these aids are often critical for managing cases where diabetes seems to have
turned into an incurable condition, it is always better to seek natural cures.
These natural remedies don’t put forth the kind of side-effects associated with
stronger medications and can be resourced from our everyday supplies.
Pears
Rich in potassium and loaded with fibre, a pear is
also low in carbohydrates! Add them in your fruit bowl or mix it up with
spinach to get an instant fix for your hunger pangs. Despite the fact that
fruits and vegetables are good for you, there’s no denying the fact that some
of them contain sugar and carbohydrates, albeit in small amounts. So keep your
portions small and do check with your nutritionist before any major diet
changes.
Cabbage
Cabbage has a low glycaemic index of 10 which is
very diabetes friendly. It is also a rich source of vitamin C and K. However,
keep an eye on the fat content if you are including cabbage in your diet.
Berries
Tempting red strawberries or indigo coloured
blueberries or just any berries for that matter. Experts advice that these
little colourful fruits are rich in antioxidants, vitamins and fibre and are
low-carb! So top off your breakfast with some strawberries or just toss them in
your mouth. It adds a pop of colour and a dollop of health!
Oranges
Despite the fact that an orange contains sugar, it
also contains other compounds that help control blood glucose, which makes it
good for a diabetes patient. The soluble fibre present in an orange thickens as
it’s being digested. This in turn slows down the sugar absorption, offering
better control of your blood sugar.
Spinach
Is there nothing this super food can’t do? Research
shows that green, leafy and fresh spinach is extremely low in calories and
carbohydrates, which is especially good news if you are a diabetic. In fact,
spinach is one of the rare things that a diabetic can eat almost freely!
Okra
(Lady’s finger)
This vegetable is a sure shot hit with kids and
diabetics! Like brinjals and oranges, the presence of soluble fibre in okra
makes this humble vegetable one of the best things to eat if you are diabetic
Brinjal
Non-starchy, low carbohydrate and soluble fibre,
could a vegetable be more perfect for diabetes? Load up on this easily
available vegetable and enjoy the goodness that it offers!
Cherries
If you have a sweet tooth, don’t worry! Sweet
cherries are good for you! The sugar in them is natural. To add to that, they
have a low calorie count and a minimal carbohydrate level! But make sure you
check the labels before you pick up a can of cherries as many of them are
loaded with artificial sweeteners!
Drink
water
Water tends to mobilize the high sugar content in
blood and thereby helps in preventing aggravation. Drinking 2.5 litres of
water, on a daily basis, will not only regulate physical functions but will
also lower chances of cardiovascular and diabetic ailments.
Green Tea
Green tea is nothing less than a miracle cure for
ailments. Consuming a cup of unsweetened green tea regularly will rid the body
of free radicals and let the antioxidants, contained within, normalize the
blood sugar levels. This will aid in reducing diabetes and help keep the chances
at bay.
Vinegar
Vinegar is an excellent dietary compound
responsible for diluting concentrated sugar-levels in the blood. Studies have
shown that two spoonful’s of vinegar before a meal can reduce the glucose
influx.
Fresh
Fruits
Natural fruit sugars are the best options, as
dietary supplements, since they provide all the necessary vitamins and minerals
required. Studies have shown that an adequate intake of Vitamin A and C
maintains blood and bone health. Include fresh citrus fruits like oranges, apples,
pineapples, grapes and lemons in your diet. Consume bananas in moderation,
since their sugar structure is more complex than that of citrus fruits.
Exercise
Proper exercise is the key element in maintaining
optimum health. Studies have shown that exercise improves the blood flow and
clears sugar levels in the blood. This results in higher metabolism and lower
risks of diabetes.
Soy
Soy proteins are one of the miracle cures for
reducing diabetes among crucial patients. The is flavones contained in them
reduce the sugar content in blood and keep the body nourished, while
accumulating much fewer calories, when compared to other foods.
Sunlight
Studies have shown that moderate exposure to
sunlight boosts the physical synthesis of vitamin D, which is essential for
doing away with insulin resistance in the body. Lack of Vitamin D results in
low insulin production. While soaking up the sun might sound like an excellent
yet easy remedy, to reduce diabetes levels, one must pay attention not to
overexpose themselves to avoid risks of skin cancer.
Fresh
Vegetables
Fresh vegetables are rich sources of iron, zinc,
potassium, calcium and other essential nutrients. These nutrients restore the
balance and aid in overall cardiovascular and nervous health. This prompts the
body to assimilate proteins and produce insulin in an optimum level.
Lean Meat
Lean meats are great substitutes for
non-vegetarians under diabetes risk. The high protein content is essential to
sustain physical well-being, since fats and high-carbohydrate diets are out of
the question.
Cinnamon
Powder
Powdered cinnamon, apart from spicing up your
foods, has the ability to lower blood sugar levels, as well. Take a pinch of
cinnamon with warm water every day and kiss diabetes goodbye.
Sleep Well
A good night’s sleep is as essential for proper
health, as food or exercise. Studies have shown that adults sleeping for 7-8
hours every night have experienced lesser chances of contracting diabetes in
the long run, than those who sleep for fewer hours. The science behind it
claims that sleep calms the brain and facilitates the normal hormone secretion.
Lack of sleep upsets the normal hormonal balance.
Small,
Frequent Meals
High metabolic rates are highly conducive in
maintaining blood-sugar levels and nothing keeps metabolism more fired up than
consuming small portions, frequently. Studies have shown that frequent meals
result in greater absorption of nutrients and lesser deposition of fat. Without
fat deposition, the insulin secretion is normalized.
Using
Methi Seeds
Fenugreek or Methi seeds are considered the most
effective of natural cures that can help alleviate typical symptoms of
diabetes. Methi seeds should be soaked in water overnight. The water
concentrated with the seeds’ juices should be consumed early in the morning on
an empty stomach. For making this natural concoction stronger, you can crush
the seeds and sieve them through a cloth or filter paper.
Using
Natural Juices
Some juices have been found to be effective in
controlling high sugar levels that can prove fatal for diabetics. These are
juices of fruits and vegetables that are further enriched with antioxidants and
many rare micronutrients. The most recommended variety here is the Bitter Gourd
or Karela juice. Other options include grape juice or the juice-like extract
made from boiling mango leaves in water.
Aloe Gel
Remedy
An effective, natural concoction for diabetes can
be prepared by adding a few teaspoons of ground Bay Leaf (Tejpatra) with one
teaspoon of turmeric. This mixture should be mixed with an equal amount of aloe
vera gel and consumed daily, before lunch and dinner.
Using
Chapattis to Your Advantage
Another useful way of managing diabetes is
increasing the daily intake of fiber in the natural form. This includes
increasing the fiber content in chappatis that tend to be eaten with regularity
in Indian homes. The refined flour should be mixed with a combination of flours
procured from different cereals, particularly those high in soluble fiber. This
includes flours of barley and lentils like Chana Dal and soya bean.
Using
Jarul or Banaba
Diabetics can use Banaba or Jarul plant extract.
Banaba is among the lesser known of herbal plants in India. Along with India,
it is grown in only a handful of other nations. The herbal powder of Banaba
extract can be used to make herbal tea. This plant contains high concentrations
of contains Corosolic acid—the most potent of biochemical compounds that
stimulate faster glucose metabolism and help to regulate blood sugar and
insulin levels that is very useful for combating diabetes.
Jamun
Jamun is one of the rarest plants where nearly each
part, the leaves, berry and seeds are known to help in controlling blood sugar
levels. Neem leaves are useful in a similar manner. Amla or the Indian goose
Berry is similarly effective in managing sugar levels. Instead of using only
Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves
can be boiled together for increasing the potency of the filtered extract.
