Diabetes is the seventh major cause of death all over the world. The risk of stroke and heart attack increases with this condition. In diabetes, i.e. type 2 diabetes is said to be ‘lifestyle disease’. Correct! Certain foods that we daily consume can either cause diabetes or prevent it. More added sugar or toxic fats alter the insulin level, which is a gateway to diabetes. The food low in glycemic index, rich in fibre, comprising less fat & salt is considered to be optimal food. One can eat lean meat, some protein and fish to balance the diet. Increasing low calorie and nutritious diet intake, coupled with few exercises helps in preventing this condition. With a less calorie intake, excess weight and flab around stomach comes down automatically.
1. Green vegetables and herbs:
Consume greens first! Do not ignore. Add in your diet daily because cruciferous vegetables and other greens are rich in fibre and are associated with lower risk of developing type 2 diabetes. These vegetables reverse the diabetes symptoms and decrease the risk by 20%. Some herbs like Cinnamon helps in reducing blood sugar levels in people with diabetes. You can even add some while having morning oatmeal breakfast.
2. Non-starchy vegetables:
Mushrooms, garlic, peppers, onions and eggplant join the list of best non-starchy veggies that helps in diabetes prevention. These are power packed with vitamins, minerals, fiber and phytochemicals, which lowers cholesterol level. Non-starchy vegetables lower the risk of heart disease, diabetes, high blood pressure and cancer.
3. Low sugar content fruits:
Eating natural fruits are more beneficial than consuming sweetened or artificial juices. They clean the colon and supply oxygen rich nutrients to the body to keep each cell healthy. Fruits low in sugar content are plenteous in vitamin C which are considered safe for the diabetics. It is recommended to consume only kiwi, melon, oranges and berries to reduce glycemic effects. Berries, especially, blueberries reduce the risk of diabetes by 25%.
Beans, legumes and lentils are rich in fiber, potassium, iron, magnesium. The protein content in beans is very nutritious, healthy and advantageous for insulin. The carbohydrate provides energy to the body and keep you active. Various beans, legumes available in the market are chickpeas, black beans, lentils, green peas and various others. You can add them in some nutritious soup along with some other green veggies which will reduce the risk of diabetes and cancer.
Nuts because of low glycemic index reduce body weight and have excellent anti-inflammatory properties. It is recommended to eat 6 -7 nuts a day to reduce the risk the heart disease by 50%. Remember have only plain nuts and not salted ones, because they have high calorie content. Almonds, macadamia nuts, walnuts and Brazil nuts are some of the best choice to reduce the risk of diabetes and cholesterol.
Diabetes is manageable with proper diet and exercise. Try to limit ready made or quick meals, white bread, pasta, pastries and high sugar content food. Eating green vegetables, nuts, beans and fruits would not only promote long term health benefits but also reverse & prevent diabetes.