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Food habits to Control Diabetes

It is a challenge to select food when one is suffering from diabetes.

The main focus is to keep blood sugar under control. It’s important to have food which can keep diabetic complications to a minimum level. Here are some foods that curtail blood glucose levels:

Fatty Fish: Salmon, sardines, herring, anchovies and mackerel are rich in omega-3 fatty acids DHA and EPA, which are beneficial for heart health, prevents stroke and heart diseases.

DHA and EPA protect cell that line blood vessels, reduce inflammation makers.

Leaf Greens

They are nutritious and have low calories. Spinach, Kale and other green leaves are good sources of vitamins and minerals. They are good sources of the anti-oxidants lutein and zeaxanthin. Antioxidants prevent eyes form macular degeneration and cataract.

Eggs

According to study, people with type 2 diabetes who consumed 2 eggs showed fall in cholesterol and blood sugar levels. Further, eggs decrease inflammation, improve sensitivity for insulin, increases good High Density Lipoprotein cholesterol and modifies size of bad Low Density Lipoprotein. Ensure to eat whole egg rather than just the white part as nutrients are found in the yolk.

Chia Seeds

They are high in fiber and low in carbohydrates. A 28 g chia seeds are ideal for diabetic patients. It contains viscous fiber which lowers absorption of food by body. They keep tummy full by reducing hunger and decrease the number of calories absorbed from other food. They reduce blood pressure and inflammatory markers.

Turmeric

It’s a spice that lowers inflammation and blood sugar levels thus reducing heart disease risks. It has curcumin which is anti-inflammatory and anti-oxidant properties which keeps kidney healthy especially in diabetes. Curcumin along with piperine boosts absorption by many folds.

Greek Yoghurt

It’s contains high protein which helps to reduce hunger and thus restricts high calorie intake. It contains probiotics which controls blood sugar and reduces risk of heart diseases. It further leads to weight loss and improves body composition for people suffering from type 2 diabetes.

Nuts

They are nutritious with high fibers and low carbohydrates. Regular consumption of nuts like almonds, cashews, walnuts etc. can reduce blood sugar, Hb1ac and LDL levels.

According to study diabetic patients consuming 30 g of walnut in daily diet for one year helps to loose weight through reduced level of insulin in the body and further improves body composition.

Broccoli

It contains low carbohydrates, vitamin C and minerals. It is a nutritious vegetable which protect cells from free radicals generated through metabolism, lowers insulin levels. It has anti-oxidants which helps to prevent eye diseases.

Flaxseeds

It has insoluble fiber which is made of lignin which controls blood sugar Hb1ac and reduced risk of heart diseases. According to study, type 2 patients consuming flaxseeds for 12 months showed improvement in Hb1ac, further risk of stroke were reduced and dosage of medicine to prevent blood clotting was reduced. High viscous fiber improves gut health and controls hunger.

Strawberries

A cup of serving after meal can control insulin and cholesterol levels. They have anti-inflammatory benefits for heart health. In type 2 patients regular consumption can improve blood sugar and heart disease risk.

Garlic

It’s herb with huge health benefits. Regular consumption for 12 months can reduce blood pressure by 10 points in the case of patients suffering from high BP. In type 2 diabetic patients, it’s regular consumption can reduce blood sugar, inflammation and LDL cholesterol.

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