Diabetes is a condition when levels of blood sugar or glucose levels are very high as compared to the normal levels. Generally, the sugars from the foods & drinks we consume are our body extracts. For this, a hormone called insulin is produced by the pancreas for the conversion of extracted sugars into energy. When the pancreas isn’t able to produce enough insulin or no insulin at all, the condition is called diabetes. Common causes of diabetes include genes, viruses, way of life, and destruction of insulin-generating beta cells by the immune system.
If left untreated, Diabetes can further lead to heart disorders, strokes, kidney problems, and damage to the nerves. There are many medicinal treatments to control or get rid of diabetes. But all these medicines can only work well if you eat the right foods. Also, there are many exercises as well as yoga asanas & pranayamas, which can help you in controlling diabetes.
Foods that lower blood sugar levels
To provide you with a better idea about diet, here are the top 10 foods for controlling diabetes.
- Fishes rich in omega-3 fatty acids
Eating various fishes that are rich in omega-3 fatty acids can help in regulating diabetes. Fishes like salmon & mackerel are rich in DHA, healthy fats, and EPA. All these are really good for diabetic patients because they help in keeping heart healthy and disease-free. Moreover, these help in preventing inflammation & clogging of the arteries to improve their functionality. Many medical studies have proven the positive effects of fatty fishes for diabetic patients.
Fresh vegetables are one of the best sources of natural nutrition, especially green leafy ones. Moreover, these are rich in vitamins, minerals, proteins, digestible carbohydrates, antioxidants, and healthy fats. All these elements help avoid heart disorders, eye problems, and inflammation in the nerves. Moreover, these are rich in nutrition, low in calories and easily digestible foods. Some examples of leafy green vegetables to eat include spinach, lettuce, broccoli, and collard greens, etc.
Whole Grains are highly nutritious foods containing fibers, vitamins, minerals, healthy fats, digestible carbohydrates, and proteins. Medical science experts have tested & found the positive effects of whole grains on diabetic patients. By including these in your diet, you can reduce the chances of heart problems and control your cholesterol. Moreover, these help in improving digestion in preventing gastrointestinal problems like constipation. Some examples of the whole grains include legumes, barley, oats, millets, and brown rice, etc.
Seeds are one of the most nutritious and fiber-rich foods on the planet. Apart from fiber, seeds are rich in vitamins, healthy fats, minerals, and antioxidants. Consuming seeds can help in controlling diabetes to a great extent. Furthermore, eating seeds can help in preventing heart disorders, regulating BP, improving digestion, and controlling cholesterol. Best seeds for diabetic patients include pumpkin seeds, flax seeds, chia seeds, and fenugreek seeds.
Nuts are one of the most nutrient-dense food all over the world. They are a great source of healthy fats, proteins, antioxidants, vitamins, fiber, and minerals. Many medical studies have shown the health benefits of consuming nuts for diabetic people. Nuts can help to regulate levels of blood sugar, improve heart health, enhance blood circulation, and manage cholesterol levels. The best nuts for diabetic diet include cashews, almonds, peanuts, pistachios, and walnuts.
Turmeric is not only a magical ingredient for foods and dishes but also overall health. The presence of Curcumin in Turmeric is what makes this spice great for diabetic people. Curcumin is very helpful in preventing heart problems and kidney disorders. Moreover, it helps in reduce inflammation and regulate levels of blood sugar. Make sure to consume piperine (black pepper ingredient) along with turmeric, to facilitate curcumin absorption by the body.
When it comes to the most nutritious foods on the planet, eggs surely lie in the top foods list. Eggs are an amazing source of proteins, vitamins, healthy fats, selenium, minerals, and antioxidants. All these elements help in preventing cholesterol problems, heart disorders, reducing inflammation, and avoiding eye issues. Including eggs in your daily diet can also improve insulin responsiveness and manage blood sugar levels.
Also known as Yoghurt Cheese, Greek Yoghurt is one of the best dairy products for people suffering from diabetes. Greek Yoghurt is a great source of probiotics and calcium. Many medical scientists have tested and approved Greek Yoghurt’s health benefits. By including it in your diet, you can control sugar levels and prevent heart disorders. Moreover, it also helps in boosting weight loss by improving digestion & metabolism.
Berries are also highly nutritious foods rich in dietary fibers & nutrients that help in controlling blood sugar levels. Moreover, these contain great amounts of vitamins, minerals, and folic acid. They offer a wide range of health benefits. Some benefits of eating berries include boosted insulin sensitivity, reduced inflammation, lower cholesterol, and prevention of heart disorders. The best berries for diabetic patients include strawberry, raspberry, and blackberry. Berries are one of the best foods for diabetes.
Garlic & cinnamon
Garlic is an excellent herb while Cinnamon is a great spice, that provides amazing health benefits. Both these are rich in antioxidants, nutrients, and medicinal properties. By including these in your diabetic diet, you can decrease inflammation, control blood sugar, improve heart health, manage cholesterol, and regulate BP. These can be both helpful in different kinds of food dishes as a taste-maker.
That’s all folks!
Well, these were the top 10 expert-recommended foods for controlling diabetes. Always make sure to combine diabetes-targeted exercises with a healthy diabetic diet to get the best results in less time. Also, make sure to consult a licensed dietician to get a personalized diet plan prepared for you. All these foods not only help in keeping blood sugar levels in check but also help in preventing diabetes. If you have any questions or suggestions, feel free to comment or write to us through email.