Top 10 Foods for Diabetes Control & Diabetes Management – Healthy Green Flamingo

Foods for Diabetes Control & Diabetes Management

Diabetes as we know is one of the most common disease that impacts the entire world. It has been found that 143 million of world population is suffering from Diabetes. This is mainly because of the busy life style that we all have adopted. Due to which we are getting more dependent on fast food and ignore the necessary nutrition that is required by our body.

However a simple diet change can help an individual to avoid the risk of getting Diabetes. Below are the top 10 foods that one should include in their daily diet so as to avoid the risk of Diabetes and stay healthy.

Vegetables without starch content

Vegetables with little to no carbohydrates are termed as non starchy vegetables. Statistically any vegetable which contains 5g or less amount of carbohydrates per 100g of weight comes under non starchy vegetables. The blood sugar levels are directly affected by Carbohydrate in diet. A low carb diet helps in reducing the blood sugar level thus lowering the need of body to produce insulin. Many type 2 diabetic people have reduced their blood sugar levels to a non diabetic range(4.0 to 5.9 mmol/L – Fasting). Below is the list of 10 vegetables that can be included in a low carb diet.

Sr no. Vegetables Carbs/100g
1 Mushrooms 0.3
2 Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress) 0.9
3 Swiss chard 1.1
4 Celery 1.2
5 Artichoke hearts 1.3
6 Bamboo shoots 1.3
7 Asparagus 1.4
8 Chayote 1.5
9 Cucumber 1.5
10 Bean sprouts 1.6

Low Fat Milk/Yogurt

For strengthening bones Vitamin D plays an important role. Dairy products like Yogurt or non fat milk are rich in Vitamin D. Skim Milk has a GI Index of 30 whereas yogurt has gi index of 33. Glycemic Index or GI is a measure of how quickly a food can increase your blood sugar level. Lower the GI Score slower the increase in blood sugar level.

Tomatoes

Tomatoes are a good source of lycopene. Whether eaten raw or cooked tomatoes helps a diabetic patient in many ways. Lycopene reduces formation of foam cells thus reducing the cardiovascular disease risk which are mostly seen in type 2 diabetes. Also a study made on lab mice shows that lycopene reduces the sensitivity to pain, by inhibiting the release of nitric oxide. The GI Score of Tomatoes are also very low similar to that of non starchy food.

Berries

Berries have anti inflammatory properties which reduces the risk of heart disease and cancer. They are rich in vitamin C thus protecting the vision.

Lemon and oranges

GI of any Citrus fruit is very low, with Grapefruit having one of the lowest GI (25)among them. Also the pulpiness of orange/lemon gives a lot of fiber. However it should be noted that drinking the juices might not be as good as eating it. A study shows that drinking citrus juices increases the risk of diabetes.

Fish rich in Omega-3

OMEGA- 3 reduces the insulin resistance. Omega-3 rich diets reduces the risk of heart attacks, stroke, macular degeneration and certain types of cancer. Certain fishes are more rich in Omega- 3 than their counterparts. Below are the list of fishes rich in Omega- 3 fatty acids:-

SR NO Groups Fish  Omega-3 content
1 Group 1 mackerel 1.80%
2 Lake Trout 1.60%
3 Herring 1.50%
4 Sardines 1.40%
5 Albacore Tuna 1.30%
6 Salmon 1.10%
7 Group 2 Halibut 0.60%
8 River Trout 0.50%
9 Catfish 0.40%
10 Group 3 Cod 0.30%
11 Snapper 0.20%
12 Tuna packed in water 0.20%

 

Pumpkin seeds/Mixed Nuts

To keep the cravings at bay, keep few pumpkin seeds, flaxseeds, or nuts such as walnuts. This will help tackle the unnecessary intake of carbs in between the meals. Pumpkin seeds are rich in iron and unsaturated fats thus helping in suppressing your appetite. Flax seeds help to regulate the blood sugar levels, have large amount of insoluble fats and insulin sensitivity. Any nuts are rich in Omega- 3 fatty acids and have low glycemic index score.

Beans

Beans are a rich source of protein. A cup of beans contains 16 gm of protein, 15g of fiber, no cholesterol and is a great source of iron, calcium, potassium as well as vitamin A. Due to the high content of protein and fiber it can reduce the insulin use of a type 1 diabetics by 38 %. Edible beans include kidney beans, black beans, pinto beans, cannellini bean, soybeans, chickpeas, lentils, and dried peas, etc.

Green Vegetables/Kale

Green leafy vegetable reduces the risk of type 2 diabetes. Green leafy vegetables such as Spinach contains good amount of polyphenols and vitamin C, thus having good antioxidant properties. They also contains magnesium which reduces the risk further. Kale in specific is considered as the superfood for reducing the Diabetes risk. It can sufficiently provide the required vitamin A and vitamin C required by an individual for an entire day. Kale is also rich in chemicals called glucosinolates which tackles the cancer causing substances. It also contains potassium which helps in regulating the blood pressure thus making it a superfood for Diabetic Patients.

Whole Grains (Barley, lentils, etc)

Whole grains are rich in fibers (soluble/insoluble) as well as in antioxidants. Fibers helps to keep your healthy and also helps in synthesis of fats. Thus helping in keeping the blood sugar level under control. The GI Index of whole grains are also less. Due to this it helps in reducing the risk of type 2 diabetes.

All these foods helps in a great way to reduce the risk of diabetes and keeping the blood sugar level in the non diabetic range. However one should keep in touch with their doctor to monitor the accurate blood sugar level and insulin level. To monitor the blood sugar level various portable glucose meter is available now a days.

8 Surprising Benefits of Apples

As a standout amongst the most developed and consumed organic products on the planet, apples are constantly being applauded as a “Miracle Fruit”.

What is Apple Fruit?

Apples, scientifically known as Malus, are fruits which are to a great degree rich in important antioxidants, flavanoids, and dietary fiber.

The phytonutrients and antioxidants in apples may help diminish the danger of creating tumor, hypertension, diabetes, and coronary illness or heart issues.

This article gives a wholesome profile of the fruit & it’s medical advantages. It additionally talks about the some side effects.

Health Benefits

An accumulation of research examines proposes that apples may well be a standout amongst the most solid nourishments for you to incorporate into your every day diet. Let’s have a look at these benefits:

Improves Brain Health

A report distributed in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants was found in enormous quantity in apples) was one of two compounds that diminished cell demise that is caused by oxidation and neuron inflammation.

Another study exhibited at a similar conference and distributed in the Journal of Alzheimer’s Disease proposed that apple juice consumption may increase the generation of important neurotransmitter acetylcholine in brain, bringing about enhanced memory among mice who have Alzheimer’s-like side effects.

Prevents Dementia & Cures Alzheimer’s Disease

An examination distributed in the Journal of Food Science in 2008 proposed that eating apples may have advantage for your neurological well being.

The specialists found that incorporating apples in your day to day diet may secure neuron cells against oxidative stress induced neurotoxicity and may play a vital part in lessening the danger of neurodegenerative issue, for example, Alzheimer’s disease.

Improves Heart Health

A research including around 9000 men and women demonstrated that the individuals who ate the most apples over a 28-year time frame had the least hazard for stroke.

The analysts reasoned that the admission of apples is identified with a diminished danger of thrombotic stroke.

Lowers Cholesterol

Researchers at The Florida State University expressed that apples are a “Miracle Fruit”.

They found that elderly ladies who ate apples regularly had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) in just a span of half a year.

Reduces Diabetes

Apples could likewise help bring down your danger of diabetes. A study including some 180,000 individuals found that individuals who ate three servings for each seven day stretch of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes contrasted with the individuals who did not.

Prevents Breast Cancer

There is developing proof recommending that an apple daily may help prevent breast cancer, as indicated by a progression of studies led by Cornell researcher Rui Hai Liu.

She also said  that the developing proof that increased consumption of vegetables & fruits, including apples, would give consumers more phenolics, which has vital health benefits. Also she encourages consumers to eat more and a wide variety of fruits and vegetables on daily basis.

Helps in Weight Loss & Obesity

In a study distributed in the journal Food Chemistry in 2014, a group of researchers analyzed how the bioactive mixes of seven unique assortments of apples – Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious – influenced the good gut bacteria of eating routine of large mice.

The scientists found that, as compared to all other apple assortments, Granny Smiths seemed to have the most helpful impact on good gut bacteria. They propose that their discoveries may prompt systems that prevent obesity & related disorders.

Nutritional Value

Apples contain no fat, sodium or cholesterol. But they contain Vitamin C, B-complex vitamins (riboflavin, thiamin, and vitamin B-6), dietary fiber, phytonutrients. They are also rich in minerals, for example, calcium, potassium, and phosphorus.

Side Effects

No genuine symptoms are connected to consumption of apples.

Apple seeds contain cyanide, a capable toxin. Eating excessively numerous apple seeds can possibly be lethal. Apple seeds should be skipped.

Also, in light of the fact that apples are genuinely acidic, they could be up to four times more harming to teeth than carbonated beverages, as indicated by an research drove by Professor David Bartlett at the King’s Dental Institute.5

Educator Bartlett said that eating on acidic food for the duration of the day is the most harming, while eating them at dinner times is considerably more secure. It’s not what you eat it’s the manner by which you eat it – an apple daily is great, however taking throughout the day to eat the apple can harm teeth.

 

Comment your views.

 

References & Sources:

  1. https://www.nps.gov/shen/learn/nature/apple_tree.htm
  2. https://pubs.acs.org/doi/abs/10.1021/jf0494635
  3. https://www.nature.com/articles/ng.654
  4. https://ndb.nal.usda.gov/ndb/foods/show/301025
  5. https://fbns.ncsu.edu//USDAARS/Acrobatpubs/P254-286/P274.pdf
  6. https://pubs.acs.org/doi/abs/10.1021/jf071942r
  7. https://www.ncbi.nlm.nih.gov/pubmed/10822289
  8. http://idosi.org/wjz/wjz6%281%2911/2.pdf
  9. https://www.ncbi.nlm.nih.gov/pubmed/21535839
  10. https://www.sciencedirect.com/science/article/pii/S0889157509001574?via%3Dihub
  11. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00276.x?deniedAccessCustomisedMessage=&userIsAuthenticated=false&
  12. https://pubs.acs.org/doi/abs/10.1021/jf803961f
  13. https://pubs.acs.org/doi/abs/10.1021/jf011018b
  14. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/effects-of-dietary-polyphenols-on-gene-expression-in-human-vascular-endothelial-cells/02E3626FBB80DE86C0CADAB8EA3828CC
  15. https://www.sciencedirect.com/science/article/pii/S0889157508001336