World Diabetes Day 2017: Diabetes is the general term used for conditions which lead to an increase in glucose levels in the blood. Though a dangerous disease with a proper diet and lifestyle change, you can control your blood sugar levels.
In order to regulate diabetes, ensuring a balance between regular exercise and healthy diet is key. To counter the effects of diabetes, here are 7 healthy foods You Should Eat Every Day in your diet. These nutritious foods not only help in diabetes management but can also prevent the risk of diabetes.
Pomegranates contain the richest combination of antioxidants thereby, protecting you from free-radicals and chronic diseases. Apples are a hypoglycemic fruit which contains plenty of fibre that is an impeccable ingredient for a diabetic. Berries have the capability to break glucose into energy, which reduces the increased glucose levels by a considerable amount.
With a low glycaemic index, guava is very rich in dietary fibre that helps ease constipation and can lower the chance of developing type-2 diabetes. Guavas are also high in vitamin A and vitamin C. Natural antioxidants in papaya make it a great choice for diabetics. Jamun and Jamun leaves are good for diabetic patients. As it has anti-diabetic features. Oranges, Amla are the fruits which helps you to manage blood sugar levels.
Green leafy vegetables such as kale, mustard leaves, turnip leaves and methi are low in calories and carbohydrates and therefore, they do not cause sudden spikes to your blood sugar levels. They are also packed with fiber and Vitamin C, which acts a powerful antioxidant.
This is where you can indulge your inner carnivore. Lean sources of protein may help speed up your metabolism and encourage your body to burn more fat. “Turkey, chicken breast, pork, and beef (select or choice grades with fat trimmed off, like ground roast, ground, sirloin, tenderloin, etc.) provide muscle-building protein without contributing too much saturated fat,” says Tanya Zuckerbrot, M.S., R.D.
Taking in enough fiber is essential for maintaining a healthy body, and is especially important if you’re trying to lose weight. It fills you up and keeps your digestive system running smoothly. What else? Zuckerbrot says, “High-fiber, whole-grain cereal digests slowly, steadying blood sugar levels for sustained energy. It’s also loaded with B vitamins, antioxidants, and trace minerals such as iron, zinc, copper, and magnesium.”
5.Flaxseeds and pumpkin seeds
Flaxseed contains large amounts of an insoluble fiber called lignan. Flaxseeds help in reducing the chances of heart complications and also the risk of strokes linked to diabetes. Keep a handful of pumpkin seeds with you to fight cravings for fatty and sugary foods.
Bitter gourd contains active substances that lend anti-diabetic properties like charantin which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p. The best way to consume it is to have fresh bitter gourd juice early morning on an empty stomach.
Whole grain foods are those containing oats, barley, wheat where the full grain is used. Foods made from grains have quite a high concentration of carbohydrate so people with diabetes will benefit by testing their blood sugar before and after eating grain based foods to see whether their blood sugar is being raised too high.
This World Diabetes Day, choose to stay healthy and manage diabetes well – PressKS