Diabetes refers to a condition where your blood sugar or glucose levels are higher than normal. If you or your loved ones are suffering from diabetes, it is worth noting that apart from using medication to treat and control it; it is important to eat food that prevents additional diabetes complications like heart diseases and stroke. Making small changes to your daily routine like switching to a vegan toothpaste , sugar-free sweeteners for your daily beverages etc… can make an impact. The main goal is to keep your blood sugar levels well-controlled by whatever means you can. Below are the best foods to help keep your blood sugar in control and make you happy and healthy.
1. Vegetables and leafy greens
Vegetables like broccoli, tomatoes, and squash are very nutritious and low in calories. They are also low in digestible carbs which can raise your blood sugar levels. You can consume them raw, cooked or roasted. Leafy greens like spinach and kale are good sources of vitamins and minerals, including vitamin C. Others vegetables like broccoli are also a good source of antioxidants lutein and zeaxanthin, which protect your eyes from macular degeneration and cataracts which are common diabetes complications. They also protect cells from harmful free radicals produced during metabolism.
Strawberries are one of the most nutritious and low sugar fruits you can ever eat. They are a good source of antioxidants known as anthocyanins which reduce cholesterol and insulin levels after a meal. It can be helpful in controlling blood sugar and can reduce heart disease risk factors in type 2 diabetes. They contain carbs, fibre and vitamin C which provide additional anti-inflammatory benefits for the heart. Most diabetes specialist recommends that you take one cup of strawberries a day which has 15 grams of carbs, to help keep your condition in control.
3. Whole grains or high-fibre foods
Whole grains like millet, popcorns, brown rice, barley, and oatmeal are rich in fibre which makes you feel full and satisfied all day. They can be helpful in reducing the level of ‘hunger hormone’, ghrelin. They reduce blood sugar levels after eating and reduce heart disease risk factors in people with diabetes. Others like chia seeds reduce blood pressure and inflammatory markers.
4. High-Proteins Foods
Foods rich in proteins like fish, eggs, milk, and soy increases the rate of metabolism. Proteins also improve blood lipid level, insulin, and control of blood glucose. People with type 2 diabetes often have an elevated level of insulin which is linked to obesity thus the intake of proteins reduces the consumption of carbohydrates. Proteins sources like nuts, when consumed regularly, reduces inflammation and lowers blood sugar. They also contain fibre and are low in digestible carbs making your stomach feel full, thus reducing the intake of more carbohydrates.
5. Good fats and oils
Fats are very essential in our bodies. For people with diabetes, however, taking too much fat can spell disaster. Nonetheless, it doesn’t mean that they should avoid taking all types of fat. Some fats such as those found in avocados and nuts are more important in people with diabetes as they reduce the risk of heart diseases and stroke. They also protect the cells that line your blood vessels, reduce markers of inflammation and improve the way your arteries function after eating. Others like extra virgin olive oil contain oleic acid, a type of monounsaturated fat that has been shown to improve triglycerides and HDL which are often at unhealthy levels in type 2 diabetes. It also contains antioxidants that reduce inflammation and decrease blood pressure.
Well, every challenge ought to have a solution. Diabetes can be controlled by your diet. Your eating plan should not be boring but should include the food you love. These foods are not expensive and they are locally available making it easier for you to get them. You only need to know the right amount to eat and why you are taking it. Take into account the above to have your diabetes condition controlled.