Diabetes has come to be known as the silent killer. In India, diabetes is becoming a common health issue and is not restricted to a particular section of age group. The disease is no longer a result of genetic transmission but has rather become popular as a lifestyle disease. While there are endless medicines to control and treat diabetes, people need to understand how their diabetes depends on their eating habits.
Here are the best foods and fruits which should be consumed by a diabetic patient. These food items help in maintaining the overall health of the affected person.
It is regarded as one of the healthiest food items on the planet. Fatty fishes like Salmon and sardines provide a rich source of omega 3 fatty acids, DHA and EPA. Since there is an increased risk of heart stroke and diseases, these foods can really help out. The risk of heart diseases is significantly lowered in these people.
Every nut is known to contain high levels of nutritional content. Some of these nuts are particularly advantageous for a diabetic person. This is because they help in reducing inflammation in the body, and lower the overall blood sugar levels. In particular, walnuts are known to lower blood sugar levels and help in maintaining weight.
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Known as a high fiber, low carb seed, these seeds are popular for their health benefits. For someone with diabetes, they work wonders by regulating the blood sugar level at the same time as they provide a bunch of nutrients to the body. They are also known to regulate the rate at which food is absorbed in the body and keeps hunger pangs at bay.
Given that they are absolutely low in calories, foods like spinach, prove to be easily digestible. They are also high in antioxidants, which protects people with diabetes from cataracts and other complications.
Eggs are perfect to keep yourself full for longer hours. As a top up, they help in reducing inflammation, improve insulin sensitivity, and manage cholesterol levels in the body. The nutrients found in eggs helps people with diabetes to meet the nutritional requirement of the body.
Known for their juicy and fleshy fruit content, Peaches contain ample potassium, Vitamin A, and C, this fruit help in boosting the metabolism.
With only 17 calories and 4 gm of carbohydrates, this fruit provides ample Vitamins and fiber to the body. Including this fruit in your diet provides your body with a good shot of fiber.
Again, apples are loaded with Vitamin A and C, which is a safe choice of fruit for your diabetes. It is full of antioxidants, which play a major role in balancing your overall nutritional intake.
With all the Vitamin C that you could need in a day, an orange a day gives your body enough folate and potassium to fight signs of diabetes.
Pears contain a lot of Vitamin K and fiber, which makes them an ideal addition to your meals.
Even though there are many food items which are good for the health in the case of diabetes, portion control should be at the forefront of diet control. Some foods such as white bread, pasta, and rice should be avoided, as are made with refined flour, leading to a spike in blood sugar levels. Aerated soft drinks and fruit juices should be avoided at all costs. Any food item which includes added sugars such as sweetened breakfast cereal is also harmful to the health.
Here are some forms in which certain food items should be consumed.
- Grains: Avoid cookies, cakes, white bread, muffins, bagels, and flour. Consume brown rice, barley, quinoa, millet, high fiber cereals.
- Proteins: Red meat, poultry, processed meat, high sodium meat. Consume beans, lentils, soy, fish, nuts, and seafood.
- Dairy: Avoid whole milk and full-fat items. Consume low-fat milk, yogurt and skim milk.
- Fruits and vegetables: Avoid dry fruit, canned fruit, pickles, jams. Consume raw and steamed veggies, fresh fruit, frozen fruit, and frozen vegetables
- Fats and sugars: Avoid butter, lard, potato chips. Consume olive oil, salmon fish, and regular fruits.
The main goal of any foods and fruits in a diabetic diet is to keep the blood sugar level under control. At the same time, it is important to eat foods such that diabetes related complications can be avoided. When deciding what to eat, always pay attention to your meal times and portion sizes. Focus on consuming optimum calories which won’t hurt your overall diet scenario for the day.
Always remember that a good diet is the first step towards improving your medical condition.
Eat Healthily, Be Healthy! 🙂
Article Credits: Mitalee Mithal | New Delhi | India