Take Charge of Diabetes | Ensure India

Diabetes is a lifestyle disorder condition where one's blood glucose or blood sugar levels are too high. Some of the disorder's symptoms include increased thirst, urination, fatigue, blurred vision, and unexplained weight loss. But the disease and its symptoms can be made under control by following a healthy balanced diet for adults. There are mainly two diabetes variants, type 1 and type 2 diabetes. The first one is more common among children; in this case, the pancreas does not produce any insulin. The second one is the milder type, in which the pancreas produces some insulin, but it usually is not enough. While it is a dangerous disease, it is crucial to understand how to control diabetes. Therefore, following the best food for diabetes control and taking good care of your body plays a pivotal role in maintaining the disorder. A protein-rich diet plan helps lower blood sugar levels, allowing them to play a significant role in controlling diabetes. It is also highly beneficial to consume foods that prevent diabetes complications like heart and kidney diseases. These diabetic diet foods can play a significant role in bringing the disorder under control. So, let us explore what a balanced diet contains.

Green vegetables

Leafy vegetables are actually low in calories while also being extremely nutritious. Being deficient in carbs also plays a significant role in controlling blood sugar levels. For instance, Spinach and other greens are highly rich in vitamins and minerals. A research study showed that increasing vitamin C intake reduces the fasting blood sugar levels of people with type 2 diabetes and even high blood pressure levels.

Cinnamon

Along with its potent antioxidant properties, cinnamon is known for its ability to control diabetes. According to several studies, cinnamon can also help reduce blood sugar levels and improve insulin sensitivity. However, one must consider limiting the intake of cinnamon to less than a teaspoon a day.

Fatty Fish

A person suffering from diabetes can include salmon, sardines, and mackerel in their diet. These fatty fish are excellent sources of DHA and EPA, which are omega-3 fatty acids with significant advantages to heart health. Improving the intake of fatty fish fats could particularly benefit people with diabetes at a higher risk of heart disease. DHA and EPA help reduce inflammation markers and improve how the arteries function after meals. There have been evidence-based studies to prove the above point. It has been shown that older adults who eat fatty fish more than five times a week for around eight weeks have significantly reduced triglyceride levels and inflammatory markers. It also contains high-quality protein that helps your stomach feel full for longer and increases your metabolism.

Chia Seeds

These are extremely rich in fiber yet contain less digestible carbs. Concerning that, the viscous fiber found in these seeds lowers blood sugar levels, and it does that by lowering the rate at which food is moving through the gut and getting absorbed. Besides, the fiber present in chia seeds also aids one feel full and, in the process, prevents overeating and unnecessary weight gain. These are also great for reducing blood pressure and inflammatory markers.

Greek Yogurt

It is a great dairy option for people with diabetes because it controls blood sugar levels and reduces the risk of heart attack, and this is due to the presence of probiotics in them. Some studies have also found that yogurt can result in weight loss and better body composition among people. Since Greek yogurt has fewer carbs than conventional yogurt, it can be an excellent substitute for meats. Furthermore, its high protein content helps in weight loss by helping one avoid unwanted eating and balancing the carb intake. Add Greek yogurt to your list for all the health benefits.

Flaxseeds

Flaxseeds consist of insoluble fiber made up of lignans, and it lowers heart disease risk and betters blood sugar control. Some say that people with type 2 diabetes that consumed flaxseed lignans for 12 weeks experienced a significant improvement in hemoglobin. Similarly, another study suggested that a higher flaxseed intake can lower the risk of attacks. Flaxseed's high viscous fiber content helps improve various things, for instance, gut health and the feeling of fullness.

Nuts

As everyone knows, all nuts contain fiber and are low in digestible fiber, although that varies in levels. Various nuts have shown that their consumption can reduce inflammation and lower HbA1c and lower blood sugar and LDL levels in the body. Thus, great to include in a diabetic diet chart. Some months before, a study showed that people with diabetes who had 30 g of walnuts in their daily diet food for a whole year lost weight. They even saw improvements in their body composition, significantly lowering their insulin levels. Some people with type 2 diabetes often have high insulin levels linked with obesity. Researchers also believe that high insulin levels increase one's risk of severe diseases like Alzheimer's.

Apple Cider Vinegar

As it's manufactured from apples, its sugar content is fermented into acetic acid, with the resulting product containing very few carbs. Furthermore, apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels, and it also can reduce blood sugar levels by 20% when taken with food having carbs. Besides, it has been seen that people with poorly managed diabetes saw a 6% reduction in fasting blood sugar levels when given two spoons of apple cider vinegar before sleeping at night.

Garlic

Garlic is famous for having some outstanding health benefits. Some say it can reduce inflammation, blood sugar, and LDL levels in people with type 2 diabetes. Indeed, it can also be very effective in lowering blood pressure levels. In addition, garlic is also low in calories; likewise, a single clove contains only four calories.

Strawberries

These are rich in anthocyanins, the antioxidants that render them red color. These have been shown to reduce insulin and cholesterol levels. They also help to reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients. For example, one bowl of strawberries consists of 49 calories and only 11 grams of carbs. This also ensures that a person gets more than 100% of their required daily intake of vitamin C, thus offering additional anti-inflammatory benefits for heart health.