Diabetes is a disease in which the amount of glucose in the patient’s blood (blood sugar level) exceeds the requirement. This can happen due to two reasons: either your body is not producing a sufficient amount of insulin or your cells not reacting to insulin being produced. Insulin is a hormone that controls the metabolism of carbohydrates and fat in your body.
High levels of blood glucose can cause a range of symptoms, from exhaustion to heart disease. So it’s better to control them by taking healthy foods which can be helpful in controlling diabetes.
Below is the list of foods that will surely help to control diabetes.
Pumpernickel: whole wheat bread has lower GI scores than regular whole wheat bread because the ingredients go through less processing. Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps to stabilize blood sugar levels.
Fruits: Most fruits have low GI scores of 55 or less. This is because most fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose. people who consumed whole fruits, especially blueberries grapes, and apples, had significantly lower risks of developing type2 diabetes.
Oats: Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels. Studies say that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes.
Nuts: Nuts are very rich in dietary fiber and have GI scores of 55 or less. Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, it is best to eat nuts that are whole and unprocessed. Nuts with coatings or flavorings have higher GI scores than plain nuts so it’s better to avoid them.
Legumes: Legumes, such as beans, peas, chickpeas, and lentils, have very low GI scores. And contains, complex carbohydrates, proteins, and fibers incorporating legumes into the diet improved glycemic control and lowered the risk of heart disease in people with type 2 diabetes.
Garlic: Garlic is a popular ingredient in traditional medicines for diabetes and a wide variety of other conditions. The compounds in garlic may help reduce blood sugar by improving insulin sensitivity and secretion. One piece of garlic twice a day taken for 12 weeks regularly will show significant improvement in blood sugar levels.
Apart from these foods, diabetic people should keep in mind that regular exercise, drinking plenty of clear liquids, not skipping meals, and eating in short intervals is another way of controlling diabetes
Always measure the blood sugar level and follow the diet plan as suggested by the doctor.
