Diabetes is one of the fastest-growing global diseases. The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014. Diabetes is a leading cause of blindness, kidney failure, heart issues, stroke, and lower limb amputation. Controlling blood sugar levels is the primary task for diabetic patients. Sugar enters our bloodstream from the food we consume, and managing our diet is a key factor in controlling diabetes.
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Here are some excellent foods that one must consume to manage diabetes:
- Green leafy Vegetables Green leafy vegetables are low in calories and are low in carbohydrates hence. They keep blood sugar level in balance. They are rich in fiber hence they help with absorption of sugar in right face. One must consume spinach methi leaves and drumstick leaves in their regular meals. Among all green leafy vegetables, drumstick leaves have proven to really reduce the diabetes. They are rich in ascorbic acid which leads to increase the insulin secretion in our body and so it reduces the sugar level.
- Grain substituting refined grain by whole grain can really help reducing the diabetes. Whole grain have lots of fibers and nutrients compared to refined grains. Again, the whole grains have a lesser Glycemic index, thus comparatively having less impact on blood sugar level. Whole grains like Brown rice, Raggi and rice and such things are excellent food to control the blood sugar. Ragi is excellent food among all millets. It reduces oxidative stress and inflammation which in turn helps in controlling diabetes.
- Berry. Berries like strawberries, blueberries raspberries and blackberries. What we call as Jamon are specially excellent food. They have antioxidants that reduces oxidative stress. Oxidative stress is very common in diabetic patients. Again, berries are very good in vitamin C too which are known to keep blood sugar level in balance.
- Beans beans are low in Glycemic index and so it effectively reduces blood sugar level is the GI – Glycemic index of soya beans is 15 while kidney beans are 28 and chickpeas are 33. Beans are complex carbohydrates so the body digests them slower than any other carbohydrate diet. Eating beans would really help even in weight loss. And so blood sugar and cholesterol is reduced
- Citrus fruit and citrus food to your daily diet. Oranges and lemons have amazing anti diabetic effects. Modern researchers believe that they have bioflavonoid. All this is available in Orange and lemon and this has anti diabetic effects. All these citrus fruits are excellent in vitamins and minerals without adding carbohydrate into your food. Vitamin C of all these citrus as food helps in controlling blood sugar level.
Green leafy vegetable, whole grain berries, beans, and citrus foods. All these should be the major part of a diabetic person diet Moreover, you should also control yourself from consuming foods which can disturb your sugar level.
Foods to Avoid
Avoid food which has high Glycemic index like white rice, white bread, pumpkin, white potatoes, mega Preparation Refined sugar sugary drinks, sweet cakes and pastry biscuits and package snacks and packaged foods. Avoid consuming all these foods, which can spike your blood sugar rapidly.
Stay away from foods with a high Glycemic Index such as white rice, white bread, pumpkin, white potatoes, refined sugar, sugary drinks, sweet cakes, pastries, biscuits, and packaged snacks. Consuming these foods can cause rapid spikes in blood sugar levels.
Maintain Regular Eating Habits
More importantly, eat something every two hours. A common mistake is skipping breakfast or having it too late. Ensure that you eat something within an hour of waking up. Starting your day with a warm lemon juice with chia seeds or a drink made from Amla powder with a pinch of turmeric in warm water can help maintain your blood sugar levels throughout the day.
The Importance of a Peaceful Mindset
Only Yoga believes that diabetes is one of the psychosomatic diseases. So the effect of mind on body is going to be obvious. When mind is not in a happy state, mind is full of worries and tension. Mind is full of anxiety. Then its effect is going to be there and person’s diabetes can never be cured. Surrender all your challenge is to hire reality. Learn to accept people as they are. They are not as intelligent as you. So you do your part with best of your capacity. Be satisfied with your work, but accept others as they are. Don’t try to impose your ideas of them. Try and live a very happy and peaceful life afterall it’s your life. Diabetes is set in. But if you work on yourself, you’ll be able to live your life very normally, happily and very successfully. So do your path well and live happily
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