Contributed by: Healthians Team
What is diabetes?
Diabetes is a severe condition that needs medical attention and can potentially lead to significant health consequences such as cardiovascular diseases or kidney failure if left untreated.
The disease occurs when your pancreas stops or produces insufficient insulin, preventing glucose from entering your body cells. As a result, the blood glucose level rises and diabetes develops.
If you’re suffering from symptoms such as blurry vision, frequent urges to pee (particularly at night), unintended weight loss, numbness and tingling in your hands or feet, dry skin, or severe thirst, you probably have diabetes. Doctors suggest undergoing diagnosis as the top priority to prevent aggravation of the illness.
Controlling diabetes is a difficult task. Your food, in addition to the recommended medications, plays an important part in the process. Determining what foods to eat to treat diabetes may be difficult because everything you eat may include sugar, which can aggravate the illness and lead to other significant health concerns such as heart diseases.
But don’t you worry! Further in this article, you will discover the 10 best foods that can help you control the effects of increased blood sugar levels in your body.
10 foods that can help you manage diabetes
Leafy Greens
Leafy green meals are high in nutrients, low in calories, and have minimal dietary cholesterol, thus they have a negligible effect on your blood sugar levels. Spinach, sarson ka saag, and cabbage are some of the vegetables that have antioxidant and anti-inflammatory properties that aid in controlling the blood sugar level and protect your eyes from common diabetes complications like cataracts, and degeneration.
Chia Seeds
Chia seeds are a high-fiber food that can help you manage your diabetes. It reduces blood sugar levels by regulating the rate at which food is absorbed by your stomach. Because of its high fiber content, chia seeds can help you lose weight as fiber suppresses your appetite and makes you feel satisfied. This might also help diabetics regulate their blood sugar levels.
Beans
Beans are high in vitamin B, fiber, and minerals such as potassium, calcium, and magnesium, yet they are low in carbs. A low-carbohydrate diet is the ideal one for diabetics.
Yogurt
Dairy products like yogurt are rich in probiotics which help in improving heart health and assist in blood sugar management. Some studies suggest that yogurt actually controls blood glucose levels and increases insulin resistance. It also helps in managing your body weight and can help you control Type 2 diabetes.
Nuts
Nuts come in a variety of shapes and sizes, and they’re all high in fiber and low in carbs. According to studies, eating a reasonable number of nuts on a daily basis can lower your blood sugar levels and minimize the risk of inflammation. Nuts such as walnuts, pistachios, hazelnuts, and almonds can also aid diabetic patients in heart health management.
Broccoli
Broccoli is one of the most nutritious vegetables and its consumption can help in managing diabetes by protecting you from cellular damage and lowering insulin levels. Some studies have found that consuming broccoli on a regular basis can lower blood sugar levels owing to sulforaphane (a chemical in broccoli). Broccoli also contains antioxidants like lutein and zeaxanthin that protect your eyes from the effects of diabetes.
Apple Cider Vinegar
The sugar content of apples is altered and converted into acetic acid during the production of apple cider vinegar. Acetic acid decreases the pace at which your body digests carbs, giving your cells more time to remove glucose from the bloodstream. The antioxidant and antibacterial properties of apple cider vinegar might also help you reduce the symptoms of diabetes.
Whole Grains
Whole grains are more healthy than white grains in terms of nutrients. They have a high quantity of fiber, which can help you regulate and manage your blood sugar levels. Millet (baajara), quinoa, buckwheat (kuttu ka atta), whole grain bread and pasta, brown rice, and rye are some good examples of whole-grain foods.
Strawberries
Strawberries have excellent antioxidant properties. It contains anthocyanins that are very helpful in reducing cholesterol, improving your blood sugar levels, decreasing heart disease risks, and controlling insulin levels.
Garlic
Garlic contains magnesium, vitamin B6, fiber, selenium, and vitamin C, which increases its nutritional value. Regular consumption of garlic helps your body to control cholesterol and blood glucose levels. Garlic also helps your body operate more effectively by lowering blood pressure and increasing immunity.
Final Thoughts
Following a healthy routine is beneficial for your health and the addition of healthy foods to your diet can help you in controlling diabetes more effectively. However, if you experience the signs and symptoms of diabetes, an early diagnosis can help you ascertain what type of diabetes might be plaguing you. Preemptive diagnosis and consultation can help you manage the condition in a better and effective manner.
