Diabetes is one of the rapidly growing global disease. According to the studies, the number of diabetic patients have increased from 104 million in 1998 to 422 million in 2014 across the world.
This disease can cause blindness, kidney failure, muscle pains, heart strokes and limb amputations.
Controlling the blood sugar levels is one of the major ways to keep diabetes in check. Blood sugar levels increase due to the food we consume and that is why maintaining healthy eating habits can help control diabetes.
10 Foods to Control Diabetes
Green leafy vegetables like spinach, coriander leaves, drumstick leaves are low in calories and low in carbohydrates. Hence, they keep the blood sugar levels in balance. They are rich in fibers which is responsible for absorption of sugar in the right pace. Drumstick leaves are rich in ascorbic acid which is responsible for the secretion of insulin which maintains the blood sugar levels.
Whole grains have also proven to reduce the blood sugar levels in human. It is better to replace the refined grains with whole grains like brown rice, raggi and rye, barley, farro, etc. The whole grains are filled with fibers and nutrients as compared to the refined grains and have low glycemic index which affects the blood sugar levels. Raggi reduces the oxidative stress and inflammation which in turn controls the diabetes.
Thirdly, berries like strawberries, blueberries, raspberries and blackberries. Blackberries are rich in antioxidants and vitamin C which reduces oxidative stress, a common condition in diabetic patients.
Including beans in the diet also controls the diabetes due to its low glycemic index. Soya beans have Glycemic Index- 15 whereas kidney beans and chickpeas have Glycemic index as high as 28 and 33 respectively. Beans are complex carbohydrates as a result of which body takes longer period of time to complete the digestion and it is also responsible for lowering cholesterol levels of the body.
U.S. Department of Agriculture suggests to include tart cherries in the regular diet of a diabetic patient. One cup of tart cherries comprises 52 calories and 12.5 grams of carbs. They tend to fight inflammation as well as heart diseases and cancer.
According to U.S. Department of Agriculture, a medium sized sweet and fragrant peach contains 59 calories, 14 grams of carbs, 285 milligrams of potassium and 10 milligrams of vitamin C. It can be consumed as a non-diabetic snack like a smoothie with low-fat milk mixed in cinnamon.
The American Diabetes Association has put citrus fruits under the category of super foods. Including citrus fruits is also a good way to keep diabetes in control. Lemons and oranges have anti-diabetic properties and are rich in vitamin C, folate, fibers and potassium which keeps the diabetes in control.
Medium sized apples in between the meals is also a good way to control the spike of diabetes. They are filled with antioxidants and little vitamin C. Doctors advise to eat the apple without peeling since they have the extra antioxidants and heart protecting properties.
The studies published in journal of Diabetes care claim that cinnamon has shown to lower the cholesterol levels and blood sugar levels in humans. One easy way to include cinnamon in regular diets is by sprinkling it over your smoothies, shakes, coffee or oatmeal. It adds flavour without having to add salt or sugar.
Walnuts have shown to be able to fight against the heart related disease as well lowers blood sugar levels in humans. They are rich in polyunsaturated fats which are quite healthy and prevents or slows the progression of diabetes.