Diabetes is a lifestyle disorder where one’s blood glucose or blood sugar levels are too high. Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue, blurred vision, and unexplained weight loss. But, the disorder and its symptoms can be brought under control by following a well-planned diabetic diet chart.
There are two types of diabetes – type 1 diabetes and type 2 diabetes. The former is more common among children, and in this case, the pancreas does not produce any insulin. The latter is considered the milder type in which the pancreas produces some insulin but it is normally not enough. Below is a list of foods and some tips that can help cure diabetes.
Eat a mix of foods
Carbohydrate raises your blood sugar higher and more quickly than any other nutrient. Eat foods with protein, fat, and fiber—they don’t raise your blood sugar as much.
Control your carbs
To help take charge of your diabetes, manage how much and what type of carbohydrate you eat. Spread carbs throughout your day.
When you are active, your body uses sugar. You can use activity to help lower your blood sugar and manage your diabetes. Exercise also can help you lose weight and stay at a healthy weight.
Apple Cider Vinegar
Although it’s made from apples, the sugar content in the fruit is fermented into acetic acid, with the resulting product containing very few carbs.
Further to this apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels. It also has the ability to reduce blood sugar levels by 20% when consumed with meals having carbs. Additionally, a study showed that people with poorly controlled diabetes saw a 6% reduction in fasting blood sugar levels when given two tablespoons of apple cider vinegar before sleeping.
Garlic is known to have some impressive health benefits. Some studies have shown that it can reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes. Truly it can also be very effective in reducing blood pressure levels in the body. In addition to that, garlic is also low in calories and likewise, a single clove contains only 4 calories.
Strawberries are specifically rich in anthocyanins, the antioxidants that give them their red color. These antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients.
For instance, a single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are fiber. This serving also ensures that one gets more than 100% of their required daily intake of vitamin C, thus providing additional anti-inflammatory benefits for heart health.
Consuming nuts occasionally as snacks along with a controlled diet can help in improving blood sugar levels in patients with Type 2 diabetes. Almonds are known to lower blood sugar and insulin levels. Walnuts also are known to reduce blood sugar levels and the risk of diabetes.
Cinnamon effectively reduces the risk of diabetes and related complications. Cinnamon enables the signaling of insulin receptors thereby releasing insulin. It is also a powerful antioxidant, preventing the development of diabetes. Further, studies prove that cinnamon tapers down and prevents a sudden rise in sugar levels after meals.
Salmon, herring, sardines, and mackerel are different types of fatty fish rich in omega-3 fatty acids. Omega-3 fatty acids are supreme nutrients to avoid diabetes-related complications like nephropathy, cardiomyopathy, neuropathy, retinopathy, etc. Fatty fish is also loaded with proteins, making us feel full for a long time and reducing our carbohydrate intake.
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, or carbs absorbed by the body, so they won’t significantly affect blood sugar levels. Spinach, kale, and other leafy greens are good sources of many vitamins and minerals, including vitamin C. Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements. Vitamin C acts as a potent antioxidant and also has anti-inflammatory qualities.
Avocados have less than 1 gram of sugar, few carbohydrates, a high fiber content, and healthy fats, so you don’t have to worry about them raising your blood sugar levels.
Avocado consumption is also associated with improved overall diet quality and significantly lower body weight and body mass index (BMI). This makes avocados an ideal snack for people with diabetes, especially since obesity increases the chances of developing diabetes. Avocados may have properties specific to preventing diabetes.