Eating foods with whole grains, fresh vegetables, fruits and proteins is key to good health. And it becomes even more important if you are suffering from something like diabetes. As a diabetic, it is even more essential to monitor what you eat and take all possible measures to control your blood sugar levels. To help you manage your diabetes, here is a list of 9 wonderful foods that research has proven to be extremely beneficial in controlling blood sugar and helping you live healthier. These foods are full of powerful antioxidants, minerals, vitamins, fiber and most importantly they are familiar and easy to find. Most likely, to find them, you do not have to look for specialized grocery stores, as they are readily available in your kitchen. Diabetic diet plan. It must include the following foods:
For those with diabetes, Amla is a good source of vitamin C, necessary for the repair of pancreatic tissues. It also prevents damage to insulin-producing cells. Amla contains chromium that regulates the metabolism of carbohydrates in your body. The use of amla can make your body more sensitive to insulin. You can have a raw amla once a day, but avoid the processed forms of amla, especially those that have added sugar, as they can aggravate blood sugar levels. Get more information about healthy levels of sugar.
Garlic has several health benefits and is not limited to just one disease in particular. But, for a patient with diabetes, regular consumption of garlic can help increase the amount of insulin released that regulates blood sugar levels. The sulfurous compounds present in garlic play a vital role in increasing insulin levels. Garlic has the potential to reduce the effects of complications developed due to diabetes. Research has shown that it also reduces bad cholesterol, fights infections and helps blood flow.
The American Diabetes Association has confirmed that spinach is a superfood for diabetics. The content of vitamins and minerals found in spinach reduces the glycemic index. This almost zero-calorie dark green leaf food stabilizes blood sugar levels and is very low in carbohydrates. Spinach contains 40% of your daily requirement for magnesium and people with type 2 diabetes often have low levels of magnesium. Therefore, it is important for them to include spinach in their diet to regulate blood sugar levels and lower blood pressure. Spinach can be included in raw form as a replacement for lettuce in salads or sandwiches or you can cook it in a variety of healthy dishes.
Fenugreek is an excellent source of highly soluble fiber, which slows digestion and absorption of carbohydrates to lower blood sugar levels. Several clinical trials have shown that fenugreek seeds can show significant improvements in the metabolic symptoms of type 1 and type 2 diabetes. It improves glucose tolerance and also reduces blood glucose levels. Including fenugreek seeds in your daily diet can reduce the absorption of fat and cholesterol, thus providing additional coverage against heart disease and obesity.
Lauki (Bottle Gourd)
The bottle gourd or Lauki contains 92% water and the rest is only fiber, which makes it an easily digested food. It has an insignificant amount of glucose and sugar-related compounds, which makes it an ideal food for diabetics. Including lauki in your daily diet helps reduce blood sugar levels. Drinking a glass of bottle gourd juice every day has proven to be highly beneficial for patients with diabetes. Read more about health benefits of eating lauki.
Foods rich in fiber
Including foods rich in fiber, particularly those rich in insoluble fiber, can reduce the risk of type 2 diabetes. The fiber found in oat bran, legumes (dried beans, peas and lentils), apples, carrots, etc. slows the process of sugar absorption and improves blood sugar levels. Because fibrous foods are digested slowly, they continue to release glucose into the bloodstream, which helps control spikes in blood sugar levels.
Almonds have always been touted as an excellent source of vitamin E and magnesium, which diabetic patients may have deficiencies. In addition, almonds contain a good amount of fiber, protein, calcium, phosphorus, iron and monounsaturated fats. Studies have shown that consumption of almonds with a high glycemic index reduces their glycemic index and also reduces the increase in blood sugar levels.
Karela (Bitter Gourd)
Diabetics have always been prescribed to include Karela juice in their diet. But the question is, why is it so important? Karela is rich in hypoglycaemic compounds, which lower blood sugar levels. Regular consumption of Karela juice significantly improves glucose tolerance without spiking insulin levels.
Turmeric has been known for its various healing abilities, but what you may not know is that it also helps regulate insulin in the body. A pinch of turmeric in your daily diet balances blood sugar levels, prevents the development of insulin sensitivity, increases immunity, reduces body fat and prevents infections, which helps prevent and cure diabetes.
Read the full article "9 Wonder Foods for Diabetics" written by Ms.Swati Kapoor at Practo.com here: https://www.practo.com/healthfeed/9-wonder-foods-for-diabetics-3637/post
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