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.
1. 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.
|2||Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)||0.9|
2. 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 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 have anti inflammatory properties which reduces the risk of heart disease and cancer. They are rich in vitamin C thus protecting the vision.
5. 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.
6. 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%|
|7||Group 2 Halibut||0.60%|
|10||Group 3 Cod||0.30%|
|12||Tuna packed in water||0.20%|
7. 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 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.
9. 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.
10. 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.