Control Diabetes With These Food Items

Diabetes mellitus viz diabetes is a metabolic disease in which blood glucose or blood sugar levels are too high. Diabetes is caused due to lack of production of insulin by the pancreas or the inability of the body cells to respond to the produced insulin. Frequent urination, increased thirst and hunger are an early indication of diabetes. Complications include cardiovascular diseases, heart stroke, damage to the eyes, kidney or nerve and may even cause the removal of the limb.

Diabetes is mainly of three types: -
·Type 1: - Often baptized to as ‘juvenile diabetes’ though it may be diagnosed in adults too. This type of diabetes is caused due to the incapability of the body to produce any insulin due to loss of beta cells. It is also called as “Insulin Dependent Diabetes Mellitus (IDDM)”.

·Type 2: - Conventionally called as ‘adult onset diabetes’. This type of diabetes is caused due to the inability of the body to respond to the insulin produced or the pancreas aren’t able to produce enough insulin to meet the body need. It is also called as “Non-Insulin dependent Diabetes Mellitus (NIDDM)”.

·Gestational Diabetes: - It occurs in pregnant woman.

Blood tests can diagnose diabetes and even show how you maintain diabetes.
WHO diabetes diagnostic criteria
Condition
2-hour glucose
Fasting glucose
HbA_1c
Unit
mmol/l(mg/dl)
mmol/l(mg/dl)
mmol/mol
DCCT%
Normal
<7.8 (<140)
<6.1 (<110)
<42
<6.0
Impaired fasting glycaemia
<7.8 (<140)
≥6.1(≥110) & <7.0(<126)
42-46
6.0–6.4
Impaired glucose tolerance
≥7.8 (≥140)
<7.0 (<126)
42-46
6.0–6.4
Diabetes mellitus
≥11.1 (≥200)
≥7.0 (≥126)
≥48
≥6.5

Healthy diet, Exercise and weight control are the imperative measurements to prevent diabetes. People suffering with Type 1 diabetes can manage it by using insulin injections whereas both oral medications and insulin injections can be recommended for type 2 diabetes.

Maintaining a healthy diet is mandatory to control your sugar level. Following are the 16 most recommended foods to control diabetes: -

1. Avocado: -This creamy green fruit is the perfect combination of abundant fiber and less carbs. One half of a small avocado contains about 5.9grams of carbohydrates and 4.6grams of fiber.Avocado helps to lose weight, control blood pressure and increase insulin sensitivity. An avocado in your diet will prove to be instrumental.

2. Green Leafy Vegetables: -Leafy vegetables are low in carbs and calories that increase blood sugar levels and are extremely nutritious. Spinach, Kale and cabbage are the most advantageous leafy vegetables. Spinach is a non-starch vegetable with really low glycemic index and mentionable amount of fiber, Polyphenols and vitamin C. Kale and Cabbage have high fiber content that ensure that it is not metabolized quickly which doesn’t cause spike in diabetes.

3. Cinnamon: -Several studies claim that Cinnamon can control sugar and cholesterol. Though cinnamon doesn’t contain enough nutrients, yet it has a good amount of anti-oxidants. However, Cinnamon is advisable only if you have no liver problem.

4. Eggs: -Eggs are a great supplement of proteins, anti-oxidants including lutein and zeaxanthin and many more. Eggs increase the HDL (good cholesterol) and maintains the LDL( bad cholesterol) content in the body. They are a great alternative to start your day with and help control insulin level.

5. Chia Seeds:- Chia seed are rich in fiber and low in digestible carbs. Owing to its high fiber content, it helps to reduce hunger and thus help in lowering blood sugar level.

6. Turmeric: -The presence of curcumin not only makes turmeric suitable for diabetes but also fights heart diseases and kidney damages.

7. Greek Yogurt: -This dairy product helps to lose weight easily, protects from heart diseases and helps to promote healthy blood sugar levels.

8. Nuts: -Just like other diabetes friendly supplements, nuts are also low in digestible carbs and high in fiber.

9. Broccoli: -Broccoli is a low-calorie, low-carb food with high nutrient value including the essential anti-oxidant ingredients viz. lutein and zeaxanthin.

10. Extra-Virgin Olive Oil: -The presence of oleic acid makes extra virgin oil favorable for healthy heart and blood pressure. High blood pressure and cholesterol related diseases are common to type 2 diabetes.

11. Flaxseeds: -Flaxseeds helps to reduce inflammation, lower heart disease risk, decrease blood sugar levels and improve insulin sensitivity.

12. Apple Cider Vinegar: -The fermented sugar is apple cider vinegar is low in carbs helps to improve insulin sensitivity lowers fastening blood sugar levels.

13. Strawberries: -This sweet and most loveable fruit contains Vitamin C, antioxidants like anthocyanins that help to reduce cholesterol and sugar level. It has strong anti-inflammatory properties that helps to fight heart diseases.

14. Garlic: -This awful smelly herb is believed to lower LDL (bad cholesterol) levels, sugar level and reduces inflammation with diabetes.

15. Squash: -Falsely, squash has been labelled as a starch food along with potatoes and sweet potatoes. However, this is a myth, squash contains 40 per cent less fats than potatoes and sweet potatoes. Thus, squash are a good alternative for following a low carb diet and maintain blood sugar levels.

16. Melons: -Melons have a minimal of 15g of carbs. This thin rind, sweet, highly nutritious and fibrous fruit is highly advisable for diabetes. It is believed to lower blood sugar levels and helps to maintain blood pressure and cholesterol along with preventing heart disease.

Fatty Fish, skinless turkey, skinless chicken, beans, legumes and canned tuna in water are some of the food items that are good for diabetes.

Brown rice, Quinoa, whole grain breads, whole grain cereals and whole wheat pasta are some of the best options for type 2 diabetes.

One must avoid white pasta, pastries, white bread, full fat dairy products, canned fruits in syrup and dried fruits.