Diabetes means your blood glucose or blood sugar levels are too high. You get glucose from the food you eat. Your body’s cells require glucose as an energy source. Insulin is a hormone that facilitates the uptake of glucose into your cells. Your body is unable to produce insulin if you have type 1 diabetes. Diabetes type 2 is characterized by impaired insulin synthesis and use. High blood glucose levels result from glucose building up in the blood without enough insulin.
INTRODUCTION
Your blood contains glucose derived from specific foods referred to as carbohydrates, or “carbs.” Carbohydrate-rich foods include sodas, breads, tortillas, desserts, and white rice. You will have a greater blood glucose level the more carbohydrates you eat. Choosing the proper foods is crucial to maintaining your blood glucose at a healthy level whether you have type 1 or type 2 diabetes. Maintaining blood glucose control reduces the risk of developing major health complications from diabetes, including heart and visual issues. Additionally, if you are at risk for diabetes or have prediabetes, eating foods that maintain healthy blood glucose levels may help stave off type 2 diabetes in the future.
HEALTHY FOODS
Brown rice
One typical item that the majority of diabetics eat is brown rice. This is because a serving of brown rice has a glycemic index of 55, while that of white rice is 87.
Vegetables and fruits
Fruit is still OK if you have diabetes. Naturally low in calories and high in fiber, vitamins, and minerals are fruits and vegetables. They also provide every meal with more taste and diversity. Smoothies and fruit drinks should be avoided as they contain less fiber.
You might be tempted to stay away from fruit and vegetables if you’re attempting to cut back on your intake of carbohydrates. But it would help if you incorporated them into your diet daily. Fruits and vegetables can help prevent high blood pressure, stroke, heart disease, and some types of cancer. Diabetes increases the chance of acquiring these disorders.
Foods rich in proteins
Foods high in protein include meat, fish, eggs, beans, almonds, and lentils. High in protein, meat, and fish maintain the health of your muscles. However, since red and processed meat has been related to heart disease and cancer, a balanced diet should include less of these. Omega-3 oil, which is abundant in oily fish like mackerel, salmon, and sardines, may help shield the heart.
Spreads and oils
While fat is necessary in our diets, saturated fat should be limited. This is because certain types of saturated fats raise blood cholesterol levels, which raises the risk of heart disease and stroke. These less nutritious substitutes include coconut oil, butter, and palm nut oil. Nut butter spreads prepared with these oils, olive oil, vegetable oil, and rapeseed oil are examples of foods high in healthy fats. Unsaturated fats aid in heart health protection.
Mushrooms
Though it is always regarded as low, the glycemic index may vary depending on the type of mushroom you choose. In addition to their distinct range of nutritional advantages, they can give a meal a completely new taste. Because of their nutritious worth and meaty texture, mushrooms are utilized as a meat substitute. Every 100g has 22 calories in it.
Dairy
Protein and calcium are two important minerals found in dairy products. Dairy products may help some people with type 2 diabetes secrete less insulin, according to some research. The healthiest foods to include in one’s diet are low-fat Greek or plain yogurt, low-fat or skim milk, Parmesan, ricotta, cottage cheese, and so on.
Sweet potatoes
Boiling sweet potatoes are the best members of the potato family; with a glycemic index of 44, they are regarded as a superfood for people with diabetes. Even if you have diabetes, eating sweet potatoes in moderation can help you maintain balanced blood sugar levels. This is according to the American Journal of Clinical Nutrition.
Oats
Consuming foods high in fiber and whole grains lowers the incidence of diabetes by approximately 35–42%. Whole grains and a lot of fiber can be found in oatmeal. Furthermore, it contains soluble fiber, which lowers blood sugar levels by delaying the rate at which glucose is absorbed in the GIT.
Nuts
Consuming nuts daily may help manage type 2 diabetes. Note that nuts have a glycemic index of between 14 and 21, which is significantly lower. They have comparatively small carbohydrate contents.
Grapes
Due to its high sugar content, a common misconception among diabetics is that they should not be consumed when following a diet. Red or white grapes are just two of the many varieties that can be enjoyed in food. Regardless of the variety you enjoy, the glycemic index is modest and ranges from 43 to 53.
Green beans
One of the most often consumed meals, green beans are typically eaten as a side dish. In terms of the GI scale, they rank pretty low, and they’re a great source of fiber, vitamin C, and minerals. They offer antioxidants that combat free radicals and support the immune system in its fight against inflammation.
Fish
Since fish is a great source of low protein, it is beneficial for those with diabetes. They are renowned for having a high content of omega 3, a type of lipid that protects the heart and wards off diabetes. Including seafood in your diet and consuming two or more servings per week will significantly lower your blood sugar levels.
Garlic
The fear of garlic is common among those who have poor breath. On the other hand, it is well known that garlic extract makes more insulin available to diabetics. Thus, it has been demonstrated to lower blood sugar levels.
Consume water
Avoid dehydration by staying hydrated and making sure you have enough water regularly. Have a consistent water-drinking schedule until it becomes second nature. The kidneys require large volumes of water to help the blood become hydrated and lower blood glucose levels while also purifying the blood.
Cinnamon and Turmeric
Spices like cinnamon and turmeric are effective, particularly for managing diabetes. To reap the greatest benefits, include both turmeric and cinnamon in your diet daily. Following a few basic steps will make this happen.
You can boost the flavor and add a little kick by adding cinnamon to practically any food or beverage. It has been demonstrated that cinnamon lowers A1C levels and enhances insulin sensitivity and blood sugar levels.
In addition, turmeric helps control blood sugar, lowers inflammation, lowers the risk of heart disease, and is good for the kidneys. Just be sure to combine your turmeric with black pepper to release curcumin, which is a healthy component.
Strawberries
Try having a cup of strawberries as a snack if you’re craving something sweet. Rich in antioxidants, strawberries have been demonstrated to lower post-meal insulin and cholesterol levels. Choose raspberries, blueberries, or blackberries instead of strawberries if you’re not a lover of fruit and yet want to eat fresh fruit every day. These fruits usually have less sugar than other fruits like apples and bananas.
Conclusion
Work with your doctor to create a meal plan so you can maximize the nutritional value of your meals. Eating healthily is less likely when meals are planned and prepared in advance.
Diabetes does not exclude you from enjoying your favorite meals, but it does require you to keep an eye on your blood glucose levels for safety. You may give your body the nourishment it needs to allow you to occasionally indulge by including these healthful foods in your diet. To maintain your health, you must have a blood glucose meter or continuous glucose monitoring equipment for accurate testing. A patient with diabetes is not weird, and diabetes is not a death sentence. You can live a normal, healthy life just like everyone else.