Description
Diabetes is an endocrine disease where the body doesn’t produce enough insulin (a hormone responsible for maintaining glucose levels in blood) or the body doesn’t respond to the hormone insulin (insulin resistance). It will eventually result in high glucose levels in the blood and lead to several complications like cardiovascular diseases, eye damage, kidney damage, and nerve damage if left untreated. Diabetes mellitus is a potential medical condition that has increased in prevalence and is a major public health challenge in the 21st century.
It is estimated that around 537 million adults are living with diabetes around the world in 2021 and it will rise to 643 million by 2030 and the number of people experiencing diabetes related complications will grow inevitably.
Risk factors of diabetes
Diabetes symptoms
Foods To Control Diabetes
It is important to maintain the blood sugar levels in people with diabetes. Diabetes can be controlled by regularly taking medications, doing regular checkups and doing physical activity, but the food we take has a lot of impact on controlling diabetes. People with diabetes should take extra care in consuming foods. Low carbohydrate diet is recommended for people with diabetes as they lower the carvings, blood sugars, and boost energy. There are a lot of foods that help in managing and controlling diabetes naturally.
Green leafy vegetables
Green leafy vegetables are rich in potassium, vitamin A, calcium, and proteins and rich in high fiber. Due to antioxidants and high fiber, they help in control of diabetes.
Some of the green leafy vegetables include:
Fatty fish
The American Diabetes Association (ADA) suggests that a Mediterranean diet, rich in polyunsaturated and monounsaturated fats may improve blood sugar management and blood lipids in people with diabetes. Omega-3 fatty acids called Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are rich in fatty fish.
Some of the fishes that are a rich source of both polyunsaturated and monounsaturated fats include:
The other alternative besides these fatty fish includes seaweeds like spirulina.
Whole grains
Diet with high fiber intake is good for diabetic people, as it lowers the digestion process and slower absorption of nutrients helps to keep sugar levels stable. Whole grains are the best choice for fiber intake than the refined white grains as they are lower in glycemic index scale.
Examples of whole grains include:
Citrus fruits
The antidiabetic effects of hesperidin and naringin which are present in citrus fruits like grapes, oranges and lemon helps to keep the blood sugar levels in control due to their antioxidant properties. They are a great source of vitamin C, folate and potassium.
Beans
Beans are plant-based sources of protein, and they are excellent options for diabetic people. They help in appetite control and promote digestive health because they are great sources for soluble fibers. Beans contains nutrients like iron, potassium, and magnesium.
Nuts
Nuts are a great source of nutrients and fats. As the people with diabetes have heart related problems, the unsaturated fats present in nuts helps in protecting the heart and supporting cells growth. Nutrients present in nuts include:
Examples: Almonds, cashew, walnuts, peanuts, pistachios.
Berries
Oxidative stress is the main cause of heart diseases and cancer, due to the imbalance between antioxidants and unstable free radicals in the body. Berries like blueberries, blackberries, strawberries, and raspberries are great sources of antioxidants and helps in prevention of oxidative stress.
Nutrients present in berries: Vit C, vit K, manganese, potassium.
Sweet potatoes
Sweet potatoes are a great source of vit c, vit A and potassium. They have lower GI scale and helps in slow release of sugars.
Probiotic yogurt
Probiotics are a greater source of useful bacteria which are present in the human gut and aids in digestion and overall health. A recent study showed that people who took probiotics had better sugar levels, high levels of good cholesterol and healthier good gut bacteria. They may reduce insulin resistance and fasting blood glucose levels.
Chia seeds
Chia seeds are plant-based sources for protein and fibers. Research has shown that consuming chia seeds will help in management of weight. Chia seeds also contains antioxidants and omega 3.
Avocados
Avocados are the source of fibers and healthy fats. Research found that a fat molecule which is present only in avocados that is avocatin B (AvoB) is responsible for the inhibition of incomplete oxidation in skeletal muscles and pancreas and reduces insulin resistance.
Eggs
Eggs are another source of proteins and fats. Consuming eggs daily will decrease the inflammation, improves insulin sensitivity, and reduce bad cholesterol. A study has been shown that consuming 12 eggs per week for 4 weeks in the breakfast helps to lower blood pressure in prediabetic patients and lowers the heart diseases.
Extra virgin olive oil
They contains a monounsaturated fat called oleic acid, and manage glycemic levels before and after the meals. It also has antioxidant properties. The antioxidant properties are due to polyphenols present in olive oil. Olive oil is good for health as they protects the cells present at the lining of blood vessels, reduces inflammation, and decreases the blood pressure.
Garlic
The herb which is present in almost every household is garlic. Garlic has many health benefits includes the management of diabetes. One clove roughly contains:
Squash
Squash is a healthiest vegetable which comes in a variety of forms belonging to the gourd family. It has low calories and GI. It contains beneficial antioxidants, less in sugar content.
Study showed that polysaccharides present in pumpkin, which are also found in squash, improved insulin tolerance and decreased levels of serum glucose quickly and effectively in people with diabetes who were critically ill.
Konjac
Konjac is native plant in Japan, has a starchy corm and contains glucomannan, a soluble fiber. The roots of this plant are processed as noodles called Shirataki noodles and consumed for their health benefits. it lowers the blood sugar levels after eating and improves heart disease risk factors in people with diabetes.
