Beat Diabetes with a healthy lifestyle.
Nature is very kind to us and has blessed us with a variety of food including fruits and vegetables which are helpful in keeping us healthy. Each food group contains a different set of nutrients. We need to consume the right proportion of each while making sure it is low in fat and carbs but rich in vitamins and minerals. By taking a well balanced and healthy diet having the right amount of nutrients and salts we can help control diabetes. The main goal is to keep blood sugar levels well controlled with the help of the food we eat.
Fatty fish is one of the healthiest food on earth.
Salmon, sardines, herring are the great source of OMEGA 3 FATTY ACID which has major benefits for keeping the heart healthy.Fish is also a great source of high-quality protein, which increases your metabolic rate and makes you feel full.
Leafy greens are the healthiest and are a low carbs source which controls blood sugar level on regular basis.
Spinach, kale, broccoli and other leafy greens are healthier veggies containing vitamins and minerals including vitamins C. Increasing vitamins C intake reduces inflammatory markers and fasting blood sugar levels can be controlled with it.
Greek yogurt is the best option for breakfast with less carb and high proteins.It is a great diary choice which may lead to weight loss and improved body composition in type 2 diabetes.
Craving a sweet treat?
Strawberries, blueberries, blackberries, and raspberries are all low in glycemic index and are considered super food for diabetics.The combination of being low in sugar and high in fiber contributes to their diabetes-friendly ability to gradually lower and control the rising sugar levels.
Nuts are delicious and nutritious. All types of nuts contain fiber and are low in digestible carbs especially almonds. Research shows that regular consumption may reduce inflammation and lower blood sugar level.
Variety of nuts Includes:
- Brazil nuts
Extra Virgin Olive Oil:
Extra virgin olive oil is very beneficial for a healthy heart. It contains oleic acid which reduces blood pressure, increases fat burning to help with weight loss, protects cells from free radical damage, and help prevent type 2 diabetes. Olive oil also contains antioxidants called polyphenols which guard against diabetes and other illnesses.
Addition of Extra virgin Olive Oil will help reduce heart diseases, control cholesterol levels and help reduce weight.
Whole grains are a smart choice not only for diabetes but also for the whole family. For someone with diabetes whole grains foods are the best choice for managing blood glucose level because they tend to have a lower glycemic index GI.
Whole Grain Foods Include:
- Brown rice
- Brown bread
- Brown pasta
It also helps to promote weight loss.
Beans and Lentils:
Beans are a healthy option, full of protein and fiber that brings a feeling of fullness and manage blood sugar levels. Replacing some meat with beans can play a helpful role in cardiac health. Kidney beans and black beans are a good source of fiber and can be used in soups and salads.
Lentils are rich in resistant starch, a type of carb that has a minimizing impact on blood sugar level. Can be used as a meal or soup. Lentils are a healthy source of protein and fiber.
A hard boil egg is a handy protein snack. It keeps you full without affecting blood sugar level. Having eggs for breakfast is a healthy option as they are fewer calories and carbs, as also keeps you full and fit all day. Eggs also slow glucose absorption too.
If a diabetic person takes a healthy diet made up of the food groups discussed above in proper portions he can very well keep his diabetes under control successfully.