Diabetic Diet: 6 Food that keeps your Diabetes in Control

Want to know some of the food items that will keep yourblood glucose in control besides medication? Here are some of them that might help you out! 

There are so many kinds of health illnesses and disorders all around the world. One of the fatal health illnesses is high blood pressure that causes diabetes. High blood pressure is caused mainly by high cholesterol levels, a diet rich in fat and salt, or lack of physical activity. It is vital to keep your glucose in control to stabilize your cholesterol and blood pressure levels. And to do that, one needs to maintain an active regime and a healthy diet. One needs to follow a strict rule, especially in the case of diet and food intake.

So to guide you through the process of adding healthy foods to your diet, I have come up with some of the items and their benefits that will help you understand how important they are for your health and wellness-

Leafy Vegetables

Green leafy vegetables are not only known for their nutrition and proteins but also the fact that they are low in calories. And foods with low calories are vital for diabetic patients. It manages diabetes to a great extent. They are considered relatively low in the case of carbs as well, which results in high blood glucose levels. Green vegetables are believed to have a high content of antioxidants such as magnesium, which helps prevent Type 2 diabetes. It can reduce the chances of cancer and heart diseases.

Some of the best-known vegetables for diabetes are broccoli, spinach, cabbage, lettuce, and kale. They are excellent sources of vitamins, especially vitamin C. According to studies, vitamin C can reduce inflammatory markers and blood sugar levels of those suffering from Type 2 diabetes. They are also essential sources of lutein and zeaxanthin that protect your eyes from cataracts and macular degeneration. So, the leafy vegetables not only benefit your heart but also protects your eyes. If eaten daily, then these vegetables can reduce the risk of diabetes to 14 percent. That is why it is advised to add extra savings of green vegetables to your diet daily. 

Fatty Fish

Fatty fish is one of the most recommended diabetic foods. They provide an excellent source of protein and omega-three fatty acids. Omega 3 is essential to improve your heart conditions. And besides that, fishes are excellent sources of vitamin D and vitamin B12 as well. Vitamin D makes our bones more robust, and vitamin B12 is necessary for fair skin, eyes, red blood cells, and proper functioning of the nervous system. Those who have diabetes have fewer levels of vitamin D in them; that is why fishes should be part of their diet. 

It also reduces the chances of Type 2 diabetes. Sardines, salmon, herring, mackerel, and anchovies are extremely beneficial sources for heart health that consists of the omega-three fatty acids EPA and DHA. DPA and EPA are responsible for protecting the cells that line up your blood vessels, bring improvement in the way your arteries function after intake of food, and, most importantly, reduce the markers of inflammation. These facts are critical to be consumed daily; they reduce the chances of stroke and other heart diseases. 

Eggs

One of the most versatile foods are eggs and are an essential source of protein. Eggs furnish us with significant health benefits, one being the reducedblood sugar levels. Besides that, it also keeps you plump for quite long hours. They are rich in proteins and nutrients and are very low in calories. It improves insulin sensitivity, increases HDL cholesterol levels, and considerably decreases inflammation. It controls your LDL cholesterol that is very important to maintain proper blood glucose levels. One egg daily in your breakfast can surely bring improvement to your heart health. 

Another confusion that many have regarding eggs are, whether to have the whole of it or not. Many consider that yolk is not that beneficial. But they are wrong. The primary nutrients are found in the yolk instead of the outer white layer. It also protects your eyes as it contains a mixture of both vitamins and omega-3s. Eggs can stabilize your glucose readings for twenty-four hours and lowers your glucose exposure. But remember that in case of high cholesterol, do not eat eggs more than two in one sitting. So, it is advised to stick to three to seven eggs per week. 

Chia Seeds

One of the most essential and natural food items that help in maintaining stable glucose levels is Chia seeds. Chia seeds are rich in fiber and contain omega-3 fats that are more than any other whole grains. And they are also a good source of proteins and antioxidants. It is very much advised to add chia seeds to your daily diet as it lowers the unhealthy LDL cholesterol and triglycerides and increases HDL cholesterol. Salba, a white seeded variant of chia seeds, helps control blood glucose levels and new markers that cause cardiac issues. 

To fight diabetes, heart diseases, and other chronic conditions, chia seeds are a must in your diet. The dense fiber present in chia seeds lowers your blood sugar levels. It slows down the rate at which the food consumed, moves down the gut, and is assimilated. It also reduces hunger and makes you feel heavy, so that you can maintain a healthy weight. So, if you wish to lose weight and maintain a healthy blood sugar level, then make sure to include chia seeds and products made of it in your diet. It would surely make a robust difference in your health and weight. 

Apple Cider Vinegar

Apple Cider Vinegar is a traditional method to cure illness and conditions such as stomach upset, sore throat, or for preventing infection. Another significant discovery that has been proven in recent studies is that Apple Cider Vinegar plays a vital role in keeping the blood sugar down. Maybe it will not treat the condition completely, but it sheds off a crucial amount of benefit. It consists of acetic acid that helps in lowering glucose levels by the decrease in the activity of the renin enzyme. If the action of renin can be reduced, then definitely the blood glucose can be shaped under control. 

And it is well known to us that high blood glucose and overweight kind of goes hand in hand. Instead of consuming foods with high levels of fats, salts, and oils in them, try to have low saturated fats. Less intake of salt will surely help you lower down your blood glucose and bring your waistline in shape. Try to mix three spoons of vinegar in your food daily, or you can have them with flavours. You can add it with your smoothie, spread it over meat and vegetables, or you can add it to a spoon of honey and water. It will not only keep you in shape but also benefit your heart health. 

Turmeric

Turmeric is one of the best treatments for many conditions, be it joint pain or inflammation. It gives compelling health benefits as it contains an active element in it named curcumin that lowers not only inflammation but also blood glucose levels. Curcumin helps in treating kidney health that is a significant illness caused by diabetes. In recent studies, it has also been discovered that turmeric has potential use in preventing cancer. 

The curcumin decreases glucose in the blood and other diabetic-related complications. It has the capacity to balancing and stabilizing blood sugar levels that directly brings diabetes in control. But the only problem is curcumin cannot be absorbed on its own. So, it needs to be consumed along with a pipeline that is found in black pepper. It makes sure that curcumin gets absorbed by boosting its consumption. So now that you know that turmeric not only aids your external cuts, fever, and depression but also stabilizes your high cholesterol. That is why it is important to add two to three spoons in your daily diet. 

Other Suggestion: Buy aGlucometer

A Glucometer is a device that helps you to check your blood glucose levels almost instantly. One can say that it is a necessity for those who are suffering from diabetes or hypoglycemia. If you feel low or tired, then immediately, you can check your sugar levels in your body with the help of a glucometer. If you find something is severe or wrong with the glucose levels than expected, then immediately consult a doctor, and get the necessary treatment.

So, without giving it a second thought, buy yourself the best glucometer to keep track of glucose levels.

Wrapping up

So, this was my article on Diabetic Diet; if you have anything you want to share with your fellow readers, please comment below.

Leave a Reply

Your email address will not be published. Required fields are marked *