Hello Friends, today our topic is – Top 5 Foods to Manage Diabetes so Diabetes is a rapidly growing global disease, with the number of individuals diagnosed increasing from 108 million in 1980 to 422 million in 2014. Diabetes can lead to blindness, kidney failure, heart issues, and lower limb amputation. Our busy lifestyles and unhealthy diets have contributed to the problem, and studies predict that by 2040, 700 million people worldwide will have diabetes. Therefore, it is crucial to take preventive measures as soon as possible.
Dr. Hansa, President of the Indian Yoga Association, emphasizes the importance of controlling blood sugar levels for diabetic patients. Food plays a significant role in managing diabetes, as sugar enters our bloodstream from the food we consume.
To control diabetes, here are five excellent foods that should be included in a diabetic patient’s diet:
Green Leafy Vegetables
Green leafy vegetables are low in calories and carbohydrates but high in fiber. Spinach, fenugreek leaves, and drumstick should be consumed daily, as they help with the absorption of sugar and have approval to reduce diabetes. Drumstick leaves are rich in ascorbic acid, which increases insulin secretion and reduces sugar levels.
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Whole Grains for Manage Diabetes
Substituting refined grains with whole grains can significantly reduce the risk of diabetes. Whole grains have lower glycemic indexes and more nutrients and fibers than refined grains. Brown rice, ragi, and rice are excellent foods to control blood sugar, with ragi being especially beneficial as it reduces oxidative stress and inflammation.
Berries for Manage Diabetes
Berries like strawberries, blueberries, raspberries, blackberries, and jamun are excellent foods for managing diabetes. Berries are rich in antioxidants that reduce oxidative stress, which is common in diabetic patients. They are also a great source of vitamin C, which helps balance blood sugar levels.
Beans for Manage Diabetes
Beans have a low glycemic index and are effective in reducing blood sugar levels. Soybeans have a GI index of 15, while kidney beans and chickpeas have indexes of 28 and 33, respectively. Beans are complex carbohydrates, so the body digests them slower than other carbohydrate diets. Eating beans can also aid in weight loss, further reducing blood sugar and cholesterol.
Citrus Fruits for Manage Diabetes
Citrus fruits such as oranges and lemons have amazing antidiabetic properties due to their bioflavonoids content. These fruits are rich in vitamins and minerals without adding carbohydrates to the diet. Vitamin C in citrus fruits helps in controlling blood sugar levels.
In addition to consuming these foods, diabetic patients should avoid sugary and high glycemic acid foods. Skipping meals is not recommended, and patients should maintain regular meal times.