18 Best Foods to Control & Avoid Diabetes: People are becoming more aware of the health risks that may arise because of their not so planned diets. Therefore, now they are focused on eating a balanced diet so that the major health risks can be avoided or minimized as goes the saying “Precaution is better than cure”. But this change has been happening now. Previously because of lack of sources of information, people were not that aware of the health issues arising because of unbalanced diet they were following. One such health issue we are talking about is diabetes. Everyone knows that diabetes is caused by excessive intake of sugar and increase in sugar level in the blood. To avoid it best food to control diabetes is available in the list. You all should know certain facts about diabetes like one third of all people with diabetes do not even know that they are suffering from this. Insane right! You should also know cause and prevention of diabetes.
Diabetes have two types and type 2 diabetes often does not have any diabetes symptoms. Around five percent of all people with diabetes have type 1 diabetes. You all should know that diabetes is the leading cause of blindness in working age adults. Also, people with diabetes are twice as likely to develop heart disease than someone without diabetes. So all these are some important facts that everyone should be aware of about diabetes diet. If you are suffering from this disease(Diabetes) this article will help you know about 18 best foods to control & avoid diabetes. So following is the list of best foods to control diabetes and make your diet better.
18 Best Foods to Control & Avoid Diabetes
“An apple a day keeps doctor away”. This saying is true to a large extent as apples offers a lot of health benefits to you. They are low in calories and battles up bad cholesterol and blunts sugar swings. Apple will surely prevent diabetes.
Eating this over white rice will surely reduce the rise in blood sugar after a meal by almost 70 percent and keep it lower and steadier for hours.
Avocado is creamy, and packed with beneficial monounsaturated fat. It slows down digestion and helps to control blood sugar after meal from rising.
Berries are sweet, colorful, convenient and satisfying. They are full of fiber and anti oxidants. It is seen that berries help lower blood sugar by boosting insulin production.
There is a myth that carrots raise the level of blood sugar but its not true . Although carrots contain sugar but the amount is very low . Also carrots are nature’s richest source of beta carotene, which is linked to lower risk of diabetes and better blood sugar control.
Broccoli is not a much liked food by people but it is rich in fibers and anti oxidants. It is also rich in chromium which is highly important for long term blood sugar control. So do include this very item in your diet if you want to control diabetes.
Again something which is liked by many and is full of so many nutrients. Egg is an excellent, inexpensive source of high quality proteins. Include this in your diet and you will surely feel full after having one or two eggs and will not feel like eating anything else.
The very deadliest complication of diabetes is heart disease and eating fish once a week can reduce your risk by 40 percent. The fatty acids in fish reduce inflammation in the body’s major contributor to coronary disease as well as insulin resistance and diabetes.
These can either be health disasters or health saviours. It depends on how it is cut and prepared. Breasts meat is always lower in fats than dark meat such as thighs and drumsticks. So choose wisely before eating them and try to avoid the repercussions rising from wrong choice.
Milk and Yogurt
Both are highly rich in protein and calcium. A diet rich in dairy may fight insulin resistance, a core problem behind diabetes. You can try any of the milk be it low fat, skim milk. Yogurt also offers many advantages and acts as a protective core for diabetes causes.
Rich in fiber and proteins, nuts are slow burning foods and therefore friendly to blood sugar. These also help you to stay hunger free for number of hours and offers many needed proteins for the body.
Like nuts, seeds of all types pumpkin, sunflower, sesame are filled with good fats, protein and fiber that work together to keep blood sugar low and stave off heart disease. They’re also a natural source of cholesterol lowering sterols.
This stuff is liquid gold. In fact, it contains an anti inflammatory components so strong that researchers liken it to aspirin. Unlike butter, the good fat in olive oil won’t increase insulin resistance. So do include this in your daily diet.
Oatmeal forms a gummy barrier between the digestive enzymes in your stomach and starch molecules in your meal. It should be definitely included in your daily balanced diet in order to protect yourself against diabetes.
Sweet potato are packed with nutrients and disease fighting fiber, almost 40% of which is soluble kind that lowers cholesterol and slows digestion. They are also rich in carotenoids, orange and yellow pigments that play a role in helping body respond to insulin. So try to have its consumption in order to protect yourself against diabetes.
Green leafy vegetables
They are rich in essential vitamins, minerals and nutrients and they also have minimal impact on blood sugar level. Green leafy vegetables include spinach, kale, cabbage and many more.
Citrus fruits have antidiabetic effects as they prevent diabetes causes. They are rich in vitamins and minerals and are a great source of vitamin C, folate and potassium as well.
This spice adds to the taste of any cuisine and makes it much more tastier and along with this offers many health benefits. It keeps a check on insulin and blood sugar levels of a person as it is full of oxidants.
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So above are given the 18 best foods to control & avoid diabetes, and, they are not only helpful for diabetes but also offers many more advantages to your body and good health. By following a balanced diet with these ingredients you can minimize diabetes and avoid it in future.