Know About Foods That can Help Prevent Diabetes

Eating particular foods and restraining oneself from other foods can surely help people with diabetes in managing their blood sugar levels. Going for a diet rich in vegetables, fruits, and healthy proteins can have significant benefits.

Know About Foods That can Help Prevent Diabetes

Blood sugar levels are increased by both sugary and starchy carbohydrates but by consuming these foods in the right quantity can play a significant role in maintaining a balanced meal plan. The right amount of consumption and type of carbohydrate is generally based on various factors, including a person’s activity levels and medications, such as insulin.

GREEN VEGETABLES

• Balancing of high and low GI foods is a way in managing diabetes with dietary changes.
• Blood sugar is increased more by consuming high GI foods rather than low GI foods.
• Green leafy vegetables are foods with low calories and high nutritional value including digestible carbohydrates.
• Sweet potatoes are enjoyed by people in different ways like baked, boiled, roasted or mashed but adding a source of green leafy veggie, salad can result into a balanced meal.

Sweet potatoes

• Sweet potatoes’ low GI scale makes them a great choice for people with diabetes, as they discharge sugar more slowly and do not increase blood sugar as much.
• Sweet potatoes are abundant in fiber, vitamin A, vitamin C and potassium.

Non-Starchy Vegetables

• Non-starchy vegetables are vegetables that are low in carbohydrates and low in calories.
• Non-starchy vegetables such as onions, mushrooms, garlic, eggplant, peppers, etc. are compulsory portion of a diabetes prevention diet.
• Fiber is a vital nutrient for controlling over weight and diabetes.
• Fiber helps to keep blood sugar level fixed by slacking up digestion.
• It also helps reduce cholesterol by preventing it from move into the bloodstream.
• One of the best ways to get more fiber is to take more non-starchy and low carb vegetables.

BEANS

• Lentils, beans, and other legumes are the ideal carbohydrate source.
• They’re low in glycemic pack due to their moderate protein and bountiful fiber and resistant starch, carbohydrates that are not worn out in the small intestine.
• This lowers the amount of calories from the beans; plus, resistant starch goes through fermentation by bacteria in the colon, forming products that protect against colon cancer.
• Correspondingly, legume and bean consumption is related to decreased risk of both diabetes and colon cancer.

SPICES

Turmeric (curcuma longa)

Haldi (turmeric) has got an active compound well noted as “curcumin” has specifically shown in improvement of sugar, promotion of cardiovascular health, and protection against renal diseases.

Garlic (Allium sativum)

Garlic is an herb with tremendous health benefits; it corrects blood sugars and blood pressure in diabetics.

Cinnamon (Cinnamomum verum)

Cinnamon helps in lowering the level of blood sugar and fighting against diabetes by resembling with the repercussions of insulin and shoot up of transportation of glucose into the cells.

It is a dynamic anti-oxidant, and works like a hypoglycemic drug. We should prefer going with restricting the consumption of cassia cinnamon which has lack of variety and has coumarin.

It is accessible in most grocery stores in India. It can definitely have certain side effects if this variant is consumed in excess quantity. One should go for the Ceylon variant with less coumarin.

 NUTS AND SEEDS

• Nuts and seeds are typically energy and nutrient-dense foods that have been sustaining humans since ancient times.
• Nuts and seeds are low in glycemic load, promote weight loss, and also have anti-inflammatory effects that can prevent the development of diabetes.
• Walnuts are super food to keep diabetes away; it’s time to look at the other superhero nuts and seeds. They have protective effects for people with diabetes.
• Following nuts and seeds are great for diabetics as they lower and regulate the level of insulin in the body.
• Almonds
• Chestnuts
• Flaxseeds/linseeds
• Macadamia nuts
• Hazelnuts
• Peanuts
• Pecans
• Cashew nuts
• Poppy Seeds
• Pistachios
• Pumpkin Seeds
• Chia seeds
• Sunflower Seeds
• Walnuts

FRESH FRUIT

• High in antioxidants and fiber, fruits are a nutrient-dense alternative for giving fulfillment of sweet cravings.
• Eating three servings of fresh fruit each day is associated with an 18% lower in risk of diabetes.
• For diabetic suffered, Ayurveda recommend sticking to inferior sugar fruits such as kiwi, berries, oranges, and melon to cut down glycemic effects.
• Eating Citrus fruits are one of the best ways to get vitamins and minerals without any carbohydrates.
• Researchers suggest that citrus fruits like oranges, grapefruits, and lemons, can be helpful for people with diabetes.
• Some study shows that two bioflavonoid antioxidants, termed hesperidin and naringin, are accountable for the anti-diabetic effects of oranges.
• Citrus fruits are also a rich source of Vitamin C and potassium.
• Fruit’s natural-sugar put a low impact on the insulin and blood sugar levels in the body.