Diabetes is a health condition that hampers the body’s ability to process blood glucose, which is essentially nothing but the concentration of glucose present in the blood. It is estimated that the number of people above the age of 18 years with diagnosed or undiagnosed diabetes is a staggering 30.2 million in the country. There are three types of diabetes, namely, type 1 diabetes, type 2 diabetes, and gestational diabetes.
Chronic diabetes attacks the entire system, affecting almost every organ in the body. There is no cure for it, which makes prevention all the more important. People who are already diagnosed with diabetes need to control and manage their blood sugar levels throughout their lifetime.
Paying close attention to your diet can make a huge difference in keeping the condition controlled. Taking the right foods to manage diabetes enables good control over blood sugar levels and here are 10 food dietary options that you can choose for the same.
This wonder spice contains several components that promote glucose metabolism and reduce cholesterol. Taking half a teaspoon of cinnamon powder can significantly reduce blood sugar levels. There are several innovative ways of including cinnamon in your diet, you can sprinkle it over your coffee or tea, add it to oatmeal, or add it to salads.
2. Sweet potatoes
This is a starchy diet that is rich in beta-carotene, vitamin A and vitamin C. People who are diabetic can replace regular potatoes with sweet potatoes in their diet. These vegetables can be grilled, steamed, broiled, or stewed.
Beans are an excellent source of dietary fiber. They are also rich in protein, magnesium, and potassium. They can slow down the digestion process, which helps in maintaining blood sugar levels and are one of the top foods to manage diabetes. There are several varieties of beans to choose from.
4. Green leafy vegetables
Green leafy vegetables are low in calories and rich in insoluble fiber, magnesium, calcium, and vitamin C. Studies have shown that they lower the risk of type 2 diabetes.
Fish is rich in omega-3 fatty acids. When consumed on a regular basis, it can help to maintain blood sugar levels. Grilled or baked fish should be had rather than deep-fried varieties.
6. Whole grains
Whole grains are nutrient-packed with high fiber content. Switching from white to brown rice, and including other whole grains in your diet helps maintain blood sugar levels.
Buts are rich in healthy fats, essential minerals, vitamins, and fiber. Walnuts, pecans, almonds, peanuts, and pistachios are recommended for regular intake for diabetics.
8. Olive oil
This oil is loaded with monounsaturated fats and antioxidants. Olive oil is known to keep blood sugar levels under control and reduce insulin resistance. Extra virgin olive oil contains anti-inflammatory properties, making it an amazing food option to manage diabetes.
All types of berries are packed with antioxidants. Regular consumption of berries helps control blood sugar and fight heart disease. Cranberries, strawberries, and blackberries are commonly available berries.
Yogurt is a rich source of calcium, protein, and vitamin D. It helps in weight loss and reduces insulin resistance.