The foods you eat have a direct impact on your glucose levels. Therefore, healthy eating is crucial to prevent extreme variations in glucose levels. Here’s a list of food options that can reverse type-2 diabetes by enhancing blood sugar level management and reducing the need for medication.
Foods for Beating Diabetes
Fish – High in saturated fat and calories, fish is the ideal food for those with type 2 diabetes mellitus. Fish, especially cod, halibut and tuna, are low in saturated fat and cholesterol and help to keep blood sugar levels in control.
Green, Non-starchy Veggies – A major portion of your meals should comprise non-starchy vegetables, such as spinach, broccoli, carrots, beans and tomatoes. Prefer fresh vegetables over frozen as the latter may have salt added in it.
Citrus Fruits – Citrus fruits, such as grapefruit, orange, lemon and lime are superfoods for diabetics. The soluble fibre and vitamin C prevents aggravation of blood sugar levels. Tomato is another healthy option that provides vital nutrients, such as vitamin C, iron and vitamin E to diabetics.
[Read: Diet For Diabetics]
Whole Grains – Processed grains, such as bread made from enriched wheat flour are not just high in fibre, but they also offer more magnesium, chromium, omega-3 fatty acids, potassium and folate. Barley is one of the healthiest whole grains as it is rich in soluble fibre called beta-glucan, which is believed to lower total and LDL cholesterol. The whole grain foods help to steady your blood sugar besides filling you up.
Nuts – Nuts provide healthy fats and prevent food cravings by keeping you full. It gives an extra dose of magnesium and fibre. Nuts, such as walnuts and flax seeds are not just a food option, they are a healthy snacks to help manage diabetes.
Oats – Inclusion of oats in diet helps to lower bad LDL cholesterol and improve insulin resistance. Oats slow the rate at which the body breaks down and absorbs carbohydrates, helping to normalise blood sugar levels.
Eating the right food is an integral part of diabetes management the objective of which is to maintain blood glucose levels within the normal range. A conscientious dietary regimen, encompassing foods that are low in sugar and rich in nutrition, is an effective approach to beat diabetes. The aforementioned food options have low glyceamic index (GI) and provide a set of key nutrients, such as calcium, potassium, fibre, magnesium, vitamin A, C and E.
Those with type 2 diabetes, however, must keep themselves from having sugary foods, processed/fried delicacies, sweetened foods/beverages, starchy foods and alcoholic drinks.
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