The diabetic lifestyle involves a number of dietary changes. Foods are measured on a scale known as the glycemic index. Glycemic index ranks food between 1 and100. This is based on the spike they produce in blood sugar.
Here are some foods that are recommended for people with diabetes:
‘An apple a day keeps the doctor away.’ This saying is true as apples contain antioxidants that help in lowering LDL cholesterol levels. Regular consumption of apples lowers the risk of diabetes by 23% The high fibre in apples reduces the risk of many other diseases too!
Carrots are low in carbohydrate content. In fact, because of the low glycemic index, five baby carrots are considered as ‘free food’ since the number of calories required to consume them is more than the number of calories in carrot itself.
The high beta carotene content in carrots can help in lowering the risk of type 2 diabetes – even in individuals with genetic predispositions.
The vitamin C content in broccoli is even more than that present in oranges. Vitamin C is essential in people with diabetes since it helps in strengthening the potentially damaged blood vessels. And It also helps in eliminating sorbitol from the blood. Excess sorbitol can damage blood vessels. An adequate amount of vitamin C intake can diminish the chances of getting impacted by diabetes. The only downside is that this can affect the accuracy of blood glucose tests.
Acknowledged for its heart-healthy unsaturated fat content, this food helps in improving your cholesterol levels and lowering the risk of heart diseases. Research suggests that consumption of unsaturated fats reduces the risk of diabetes by 25%. The Oleic acid found in avocados has been linked to causing a reduction in triglyceride levels. Avocados also help you process glucose more efficiently.
People with diabetes debt away from fruits due to the amount of sugar content in them. Blueberries, however, are rich in antioxidants which aid in preventing cancer as well as other lifestyle disorders, including diabetes. Consumption of two or more servings of blueberries per day can lower the risk of developing diabetes, even without considering risk factors such as age, weight, etc. The high fibre content in blueberries goes a long way in managing blood sugar spikes.
Asparagus contains an antioxidant termed as glutathione, which reduces the impact of diabetes on the body. Research suggests that consumption of antioxidants is strongly linked to easing the effects of diabetes on the body. Antioxidants even promote the production of insulin.
Red tea is incredible for cholesterol reduction; black tea helps in curing sunburns while green tea supports weight management. Tea contains a high amount of flavonoid antioxidants that are known to diminish the risk of heart diseases. Tea lowers cholesterol levels, has known anti-cancer properties and is useful in lowering cholesterol. People with diabetes much avoid adding sugar to their tea.
In the previous chapter, you have read about the impact of omega-three fatty acids in your body. Seafood contains adequate amounts of omega-three fatty acids, which not only lowers the risk of diabetes but also diminishes the risk of heart problems, Alzheimer’s, etc. Increased consumption of fish also increases insulin sensitivity.
Flaxseed has been known to lower blood glucose, triglyceride and cholesterol levels. It is best-digested whenKALE:
Kale is known as one of the significant leafy vegetables that can significantly reduce your risk of type 2 diabetes. Consumption of green leafy vegetables can diminish the risk of diabetes by 15%. The alpha-lipoic acid in kale is said to decrease neuropathy, lower blood glucose levels, increase insulin sensitivity and prevent oxidative stress damage. Ground and works as an excellent additive for smoothies and salads.
Tomatoes are a rich source of lycopene, vitamin A, C and many of antioxidants. Lycopene not only protects a variety of cancers but also reduces the risk of heart diseases. Tomatoes are easily absorbed when cooked and can significantly aid in the management of diabetes.
Red peppers are amongst the top four vegetables for antioxidants and are loaded with vitamin C, beta carotene, and vitamin A. A daily serving of red peppers can significantly reduce your chances of developing diabetes, heart diseases, and cancer.
Spinach is not doubted one of the best sources of iron. It is a low-calorie food and research proves that individuals consuming spinach every day lowered their diabetic risk by around 15%.
Oatmeal contains slow-releasing carbohydrates along with very high fibre content. The high content of soluble fibre in oats helps in heart diseases, cholesterol and diabetes.