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| Diabetes Food Guide |
Diabetes is not a disease, but, it is a disorder where there is an impaired insulin secretion from pancreatic beta cells. Once the problem starts showing up, the medical doctor will be forced to call it a disease. Diabetes is one of the most common diseases that needs to be tackled both with medication and diet.
Diabetes is allergic to carbohydrates. The body cannot absorb glucose due to either poor quality of insulin or insufficient insulin. Eventually the glucose is deposited as fat after converting to triglycerides (for T2D) and will be released through urine for T1D. Since diabetes cannot absorb glucose from carbohydrates, it is best to avoid carbohydrates to a large extent.
Ideally Diabetic should follow a sugar-free diet but too low on sugar may also cause hypoglycemia or low blood sugar which is equally harmful. Keep a glucometer and keep checking the blood sugar which is easy and affordable.
However there is no need to worried about, in fact on a positive note because of Diabetes one can bring discipline in his/her life by restricting junk food and regular exercise.
Whether you are a type l or type ll diabetic, the best foods would be the same for both types of diabetes.
Food To Avoid - There’s a lot you can eat, just avoid white bread, soft drinks, biscuits, cakes, sweet buns, pasta, they contain the wrong sort of carbs. Avoid food with loads of preservatives and chemicals such as colors, sugar, salt., No wheat, rice, potato, maida, sooji, sugar, and fruits. Fruits too are high in fructose, which is a form of sugar.
Best food for diabetes, you can include the following food in your daily diet.
1) Oats: Oats are a good source of soluble dietary fiber (Beta-glucan). Soluble fiber delay gastric emptying and starch digestion, slow down the glucose absorption, helps in weight loss, provide satiety and thus prevent the quick rise in blood glucose.
They fall into the category of low Glycemic index food.
2) Fenugreek Seeds, Bitter Gourd, Powdered cinnamon, Indian Gooseberry (Amla), Curry Leaves, Aloe Vera: This food are a very good source of soluble fiber. Fiber helps to slow down glucose absorption and thus helps in glucose control.
Drinking juice of (Fenugreek, Bitter Gourd, Powdered Cinnamon, Indian Gooseberry, Curry Leaves, Alow Vera) on an empty stomach each morning helps fight Diabetic.
3) Black plum or Jamun: Jamun is a powerful antioxidant & is rich in minerals and phytochemicals. Studies have shown that the administration of Jamun seeds in patients having type 2 DM was found to reduce the level of blood glucose and glycosuria.
4) Pulses and legumes: They are also a good source of soluble fiber and proteins. Soluble Fiber delays gastric emptying and starch digestion, slows down the glucose absorption, helps in weight loss, provide satiety while proteins also promote satiety and help diabetics by increasing insulin response.
5) Fruits and Non-Starchy Vegetables: Fruits and vegetables are also a good source of dietary fiber, rich in anti-oxidants and low in Glycemic index. But diabetics should avoid over-ripe fruits and should prefer whole fruits instead of fruit juices.
6) Broccoli: Like the other cruciferous vegetables, broccoli contains sulforaphane. This compound triggers the anti-inflammatory processes of the body which improve the blood sugar and control and protect the arteries from cardiovascular damage, often the after-effects of diabetes.
7) Blueberries: These contain both soluble and insoluble fiber. These slow down the emptying of the stomach thus improving the blood sugar.
8) Fish: Fish has a special type of fat which helps to cool the inflammation. However, fried fish, fried seafood, and fish sandwiches should be avoided.
9) Olive Oil: This is a source of health-promoting monounsaturated fats, which is rich in antioxidants and protects and prevents the development of heart diseases.
10) Spinach: This leafy vegetable helps to lower the risk of diabetes. As per a British study, people who have more than one spinach serving along with other leafy vegetables slash their risk by 14 percent.
11) Eat Raw Onion - Onions control the sugar levels in the blood, it increases insulin in the body and treat diabetes. The sulfur is present in onion helps in reducing blood sugar levels by increasing insulin production. The onion contain quercetin also helps in control blood sugar levels
Additional Tips
• Keep monitoring your blood sugar levels.
• Follow a healthy eating plan and exercise regularly.
• Get plenty of fiber in your diet.
• A few minutes of daily exposure to sunlight can also help control diabetes because it helps produce vitamin D, which is essential for insulin production.
• Drink plenty of water throughout the day. Replace your regular sodas and sugary juices with water. In addition to providing hydration, water helps break down sugars.
• Try deep breathing, meditation, listening to your favorite music, or working on your hobby to relieve stress as it may raise your blood sugar.
• Regular exercise is found to be very useful to alleviate different health risks like obesity and hyperglycemia.
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