15 Best Foods To Control Diabetes
Diabetes is on the rise in India, with metropolitan areas experiencing the highest rates of prevalence. The good news is that diabetes can be managed with a proper diet. Let’s first define diabetes so we can discuss management strategies.
What Is Diabetes?
Diabetes is a disease that develops when your blood glucose, also called blood sugar, is too high.
Your primary energy source is blood glucose, which is obtained from the food you eat. The pancreas produces the hormone insulin, which facilitates the entry of food-derived glucose into your cells for energy production.
Your body occasionally produces insufficient or no insulin, or it uses insulin poorly. After that, glucose remains in your circulation and does not enter your cells.
Different Types of Diabetes
- Juvenile diabetes, commonly referred to as Type 1 Diabetes, is a condition in which the body is unable to produce insulin. The cells in the pancreas that produce insulin are attacked by and destroyed by the immune system. Although it can develop at any age, type 1 diabetes is typically diagnosed in children and young people. To stay alive, people with type 1 diabetes must take insulin every day.
- Type 2 Diabetes: Type 2 diabetes alters how the body utilizes insulin. Contrary to type I, the body still produces insulin, but unlike in type I, the body’s cells no longer respond to it as well. The most typical form of diabetes is this one.
- When a woman is pregnant, gestational diabetes is elevated blood sugar. During pregnancy, when the body may become less sensitive to insulin, this type affects women. Not all women experience gestational diabetes, and it typically goes away after childbirth.
- You have prediabetes if your blood sugar level is higher than usual. Although the prevalence of prediabetes is not yet high enough to be classified as type 2 diabetes, people and children with prediabetes are more likely to develop the disease if their lifestyles are unaltered.
Signs and Symptoms of Diabetes
- Increased hunger
- Frequent urination
- Blurry vision
- Extreme fatigue
- Sores that don’t heal
15 Best Foods To Control Diabetes
Eating a wide variety of healthful meals from all the food groups is essential for managing diabetes through diet:
1. Whole Grains
Wheat, oats, quinoa, and barley are examples of whole-grain foods that are high in vitamins, fiber, and minerals. It’s crucial to concentrate as much as you can on picking grains that are healthful and unprocessed.
It’s also beneficial to combine these items with a protein- and fat-rich meal because they can prevent blood sugar increases. The recommended daily calorie intake for cereals and grains is between 50% and 60%.
2. Protein
Select lean protein sources including tofu, fish, eggs, curd, cottage cheese, and legumes like beans, soybeans, and pulses. For diabetics, including protein as well as wholesome carbohydrates is crucial.
It aids in the gradual release of energy, promotes fullness, and reduces the risk of an insulin surge.
3. Fat
A moderate intake of good fats can aid in reducing your body’s LDL (bad) cholesterol level. These fats offer vital fatty acids while also slowing down digestion.
It’s crucial to choose fats carefully because certain fats are hazardous while others offer significant health benefits. Don’t go overboard though, as fats all contain a lot of calories. Almonds, walnuts, flaxseeds, pumpkin seeds, ghee, mustard oil, and others are a few examples.
4. Fibre
In order to reduce blood sugar rises after meals, fiber can help the body absorb sugar more slowly. Diabetics need 40–50 grams of fiber per day in their diets.
Apples, pears, oats, barley, lentils, and beans are a few fiber-rich foods that work best for managing diabetes.
5. Chia Seeds
As we’ve mentioned above, fiber and healthy fat are important nutrients, and chia seeds are a fantastic supply of both. They have a lot of fiber, and little carbohydrates that can be digested, and because they absorb nutrients more slowly than other foods, they can actually lower blood sugar levels.
6. Vegetables
Vegetables are a great item to help you manage your blood sugar because they are low in calories and high in fiber. Gourds, eggplant, pumpkin, tomatoes, green beans, carrots, colorful peppers, greens like spinach, and cruciferous veggies like broccoli & cauliflower are also good choices.
7. Fruits
Fruit contains fiber, vitamins, and minerals that you can consume. Fruits including oranges, berries, bananas, grapes, plums, peaches, and melons are citrus fruits.
8. Apple Cider Vinegar
Apple Cider Vinegar has antibiotic and antimicrobial properties, but it can also lower blood sugar responses by up to 20% when eaten with meals high in carbohydrates.
9. Garlic
In addition to adding flavor to food, garlic also has important minerals and fiber. Garlic lowers cholesterol and helps to control blood sugar levels, according to studies.
10. Eggs
In addition to offering protein, eggs also cut cholesterol, reduce inflammation, increase insulin sensitivity, and help you feel full.
11. Fatty Fish
The heart-healthy Omega-3 fatty acids found in fatty fish like salmon, anchovy, and mackerel are essential for diabetics because they have a higher risk of heart disease and stroke.
12. Spices
Fenugreek, cinnamon, and turmeric are among the spices that should be used regularly since they assist to stabilise blood sugar levels.
13. Paneer Ke Phool
Paneer Ke Phool Ka Pani not only regulates elevated glucose levels, but also the renal side effects brought on by them.
14. Buckwheat Tea
It has a good variety of amino acids and is especially high in lysine and arginine. It has been demonstrated that the soluble fiber in buckwheat can effectively aid in the control of diabetes by reducing the rise in blood sugar after meals.
15. Bitter Gourd Petha Juice
Strong antioxidants like beta-carotene and lycopene can lower high blood sugar levels.
Lifestyle Practices That Lead To Diabetes
Eating more than needed: Consuming too many calories, whether they come from too much fat, sugar, or alcohol, can lead to weight gain and alter insulin sensitivity.
Obesity/Overweight: The likelihood of developing insulin resistance rises with obesity. Particularly those with excess body fat around the waist and abdomen are more likely to become insulin resistant.
Sedentary lifestyle: Leading a sedentary lifestyle and not getting enough exercise can have an impact on how insulin controls glucose levels.
Cigarettes: Smoking is one of the key factors.
Sleep cycle: Diabetes can be exacerbated by a lack of or inadequate sleep.
Food to Avoid
A list of meals for diabetic patients that should be avoided includes those that, in addition to lifestyle variables, increase your risk of getting high blood sugar.
- Fruit juices, iced teas, fountain drinks, sports and energy drinks, and soda are all high in sugar.
- Alcohol
- Sugary foods like cupcakes, ice cream, candy, and chocolate bars
- Refined grains contain less fiber than whole-grain versions.
- Snacks that are pre-packaged, Packaged and fast foods, baked goods, chips, and sugary cereals are all examples of unhealthy foods.
- Saturated and trans-fat-rich foods
- Red meat and processed meat
- Low-fat products with added sugar in place of fat, such as fat-free yogurt.
Managing Type 2 Diabetes
Type 2 diabetes, on the other hand, is reversible. But Diabetes can be well managed with a healthy lifestyle and dietary changes:
- Diet: The key is to eat properly. Healthy diabetic foods are not difficult to find; the emphasis should be on eating whole, unprocessed foods with a low GI, plenty of fiber, and antioxidants.
- Getting active: Aim for 150 minutes or more of moderate to vigorous aerobic activity per week, such as brisk walking, bicycling, running, or swimming. If you are sitting for an extended period of time, try to get up every 30 minutes and move around for at least a few minutes.
- Weight loss: If you have prediabetes, losing 7% to 10% of your body weight can reduce your chances of developing diabetes.
- Portion control: It entails eating smaller portions at more frequent intervals. Long gaps should be avoided. This is just as important as the type of food diabetic patients consume.
- Early morning routine: Eat something as soon as you wake up (ideally within 15 minutes). You may eat soaked nuts or fresh fruit. This aids in blood sugar stabilization.
- Bedtime and mealtime routines: Establish a bedtime and mealtime routine for yourself.
If you are looking for someone to provide you with a proper diet to manage Diabetes then Nourish Me is one of the best dietitians and nutritionists in India. We have worked with more than 100 clients who are happy and satisfied with our services. Our team of experts coaches and trains our clients to independently make healthy choices before weaning them off the weight loss program.
