Diabetic dietary restrictions can easily scare away a food lover. But don’t despair yet, diabetes is manageable with medication and there are few changes in your lifestyle. Although exercise and sleep properly influence diabetes management – the real winner here is food. The first step to make a change is to understand the condition. In a non-diabetic person, the pancreas releases a hormone called insulin, which regulates blood sugar and converts it into energy. However, in the case of a diabetic patient, the body is unable to produce enough insulin and is therefore not able to balance the sugar levels. Type 2 diabetes patients have to take insulin in the form of injections to control the level of sugar in the body. With a healthy lifestyle, control of food has to be maintained to make the medicine effective. Here in this article we are going to cover the best food which actually you can eat.
High in soluble fiber, oats are slower to digest than processed carbs. Eat them and you will release glucose slowly into the bloodstream, preventing spikes in your blood-sugar level. In a 2012 study by the University of Karolinska, Sweden, researchers found that eating four grains daily reduced the risk of developing prediabetes by 30 percent. Other research suggests that if you eat whole grains you experience less inflammation, which may reduce your risk of developing insulin resistance, heart disease, and high blood pressure.
Green Leafy Vegetables
Green leafy vegetables have loads of nutrients and are low in calories. They are also low in carbohydrates which can increase our blood sugar levels. They are rich in dietary fiber, phytochemicals, vitamins and minerals. Their consumption is known to reduce the risk of type 2 diabetes. Diabetes patients should eat raw vegetables like salad at the beginning of the meal as cooking of vegetables may destroy some phytochemicals.
Fatty fish is a healthy addition to any diet. Fatty fish contain important omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). People need a certain amount of healthy fat to keep their body functioning and to promote heart and brain health. Certain fish are a rich source of both polyunsaturated and monounsaturated fats. These are: salmon, mackerel, sardines, albacore tuna, herring and trout. People can eat seaweed, such as sea grass and Spirulina, as plant-based alternative sources of these fatty acids. Instead of fried fish, which contains saturated and trans fats, people can try baked, roasted or grilled fish. Pair with a mixture of vegetables for a healthy food option.
Avocados contain less than 1 gram of sugar, some carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about increasing your blood sugar levels. Avocado consumption is also associated with better overall diet quality and lower body weight and body mass index. This makes them an ideal snack for people with diabetes, especially since obesity increases your chances for developing diabetes. Avocados may have specific properties to prevent diabetes.
Forget about chewing orange juice in hopes of boosting an immunity. Cabbage is also high in vitamin C, which has a positive effect on heart health. It also has tons of fiber to slow the digestion of the food you are eating, which will help prevent blood sugar spikes. Try our Roasted Cabbage with Chive-Mustard Vinaigrette.