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Is our blood sugar rising to dangerous levels? A strong indication that we may be predisposed to diabetes, is a prevalent yet underappreciated lifestyle illness. This 'sugar' illness is so widespread all over the world that a person suffering from it may go unnoticed. However, according to the best dietitians in Salt Lake, there are a few common symptoms of diabetes, such as thirst or dryness of the throat, frequent urination, occasional hunger, exhaustion, blurred eyesight, or unexpected weight loss.
One of the major health problems affecting millions of people nowadays is diabetes. This chronic disease is characterised by high blood sugar levels that can harm the body's essential organs. Diabetes is a major contributor to conditions like peripheral neuropathy, eye problems, heart, liver, and renal damage. Therefore, people with diabetes must keep their blood sugar levels within a safe range to prevent complications from the disease. To prevent and treat diabetes, a healthy diet is essential.
Healthy Diet for People with Diabetes
Making eating choices is an important component in controlling diabetes. Following are some essential food choices listed at the best diabetes hospital in Kolkata, that need to be adopted by individuals who have diabetes:
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Whole grains and complex carbohydrate sources, such as whole-grain bread or pasta, quinoa, brown or wild rice, oats, seeded crackers, and chia or flax seeds.
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Lean proteins include skinless turkey or chicken, fish, tofu, beans, tofu, eggs, and plain yoghurt.
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Non-starchy vegetables with fibre, such as broccoli, Brussels sprouts, leafy greens (kale and spinach), green beans, asparagus, and berries, can be consumed fresh or frozen.
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Healthy fats include nuts, avocados, plant and seed oils and oily fish.
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Drinks such as water, unsweetened carbonated water, and unsweetened teas and coffee.
Read the blog 'Healthy Food To Eat Everyday', where all the healthy food options are listed whether or not you have diabetes, along with some other food sources for controlling diabetes including:
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Fish
Some fish species such as salmon, sardines, halibut, tuna, anchovies, sea bass, lake trout, mackerel, and herring consist of DHA and EPA (two omega-3 fatty acids) which are effective in maintaining heart health among diabetic people.
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Avocado
The Diabetic patient can maintain their blood sugar level by intake just one cup of avocado-containing sugar at a minimal level of approximately 1 gram along with some amount of carbohydrates, more fibre content and good fats. It is effective in improving diet quality and indeed reduces body weight and BMI.
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Eggs
These are mostly considered to be the powerhouse of nutrients. Intake of eggs every day in the regular diet helps in improving heart health resulting in lowering the chances of heart-related diseases. This high-fat, low-carb meal should be included in the diet every morning to manage blood sugar. A diabetic person should consume 6 to 12 eggs per week.
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Greek Yoghurt
It contains probiotics that are effective in improving blood sugar levels and reducing the chances of heart-related diseases. Daily consumption of yoghurt leads to a decrease in the chances of developing diabetes type 2 by almost 18%.
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Beans
These have a low glycaemic index which is effective in managing blood sugar levels. Intake of beans in the diet resulted in reducing the chances of developing diabetic type 2 by almost 35% while improving their heart health.
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Nuts
All variants of nuts contain high fibre, making them highly nutritious. Cashews, pistachios, almonds, hazelnuts, walnuts, macadamia, Brazil nuts, and pecans are preferred to control fasting blood sugar levels, reduce inflammation, and control LDL cholesterol levels. Diabetic people are recommended to consume nuts such as walnuts, hazelnuts, pistachios and almonds that reduce the chances of developing fatal heart diseases. Intake of walnuts helps in improving blood glucose levels in type 2 diabetic patients.
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Chia Seeds
Chia seeds are on the list of the best foods to treat diabetes because they contain high fibre content. High fibre content includes 11 of the 12 grams of carbohydrates in 28 grams of chia seeds that prevent blood sugar levels from rising.
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Flax Seeds
These contain high fibre and good omega-3 fatty acids content. They include lignans, an insoluble fibre that significantly lowers heart problems and increases blood sugar levels. They also combat insulin sensitivity.
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Broccoli
It contains sulforaphane in high amounts. It enhances insulin sensitivity by lowering blood sugar and oxidative stress indicators. Cooked broccoli has 27 calories, 3 grams of digestible carbohydrates, and other essential nutrients like vitamin C and magnesium in every half cup. This veggie successfully controls blood sugar levels. They reduce blood glucose levels in diabetic patients by 10%.
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Berries
It is known as a good source for blood sugar regulation as it has high fibre, antioxidants, minerals, and vitamin content, all of which help to regulate sugar levels. In patients with pre-diabetic symptoms, for instance, two cups of raspberries reduce post-meal insulin and blood sugar levels.
Food to Avoid in Diabetes
According to the diabetes doctors in Salt Lake, Kolkata, the following is the list of foods that should be avoided for diabetes:
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Soda and Sweet Drinks
High fructose content in carbonated beverages reduces insulin sensitivity. They increase the risk of obesity, fatty liver, and other illnesses.
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Artificial Trans Fats
Unsaturated fatty acids are combined with hydrogen to produce artificial trans fats, which maintain their stability. Although they are not directly related to higher blood sugar levels, they do worsen insulin resistance and inflammation
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High-carbs
White pasta, bread and rice all increase people with type 1 and type 2 diabetes blood sugar levels. They also reduce the brain's ability to function in these patients.
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Sugar-coated Cereals
Cereals with added sugar contain less protein and often make diabetic patients' symptoms worse.
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Honey and Brown Sugar
White sugar is frequently replaced with honey and brown sugar by diabetics. These sweeteners might not be as processed as white sugar, though. They are carb-rich.
