Diet for Diabetes:

Diet for Diabetes – Will discuss, Here are some foods you can eat, and some foods you must avoid!

Diet for Diabetes – Foods you must avoid!

i. Salt

Salt is the most significant culprit for diabetics. You get enough salt from vegetables in inorganic form. So, reduce the intake of inorganic salt.

ii. Sugar

Sucrose – a table sugar, provides nothing but calories and carbohydrates.

Also, you need calcium to digest sucrose. Insufficient sucrose intake might lead to calcium being leached off the bones.

Substitute sucrose with natural sugar, like honey, jaggery (gur), etc.

iii. Fat

Excessive fat intake is definitely not a good habit. Try and exclude fried items from your diet totally.

iv. For non-vegetarians

Try to stop the intake of red meat completely.

Try to go in for a vegetarian as per Diet for Diabetes, need to decrease the consumption of eggs and poultry.

You can, however, eat lean fish two to three times a week.

v. Whole milk and products

Try to switch to low-fat milk and its products like yoghurt (curd).

Replace high-fat cheese with low-fat cottage cheese.

vi. Tea and coffee

Do not have more than two cups of conventional tea or decaffeinated coffee every day.

Try to switch to herbal teas.

vii. White flour and its products

Replace these with whole grains, whole wheat or soya bread and unpolished rice.

viii. Foods with a high glycemic index

Avoid white rice, potatoes, carrots, bread and banana — they increase the blood sugar levels.

List of Best Fruits in Deit for Diabetes:

Blueberries

-Called as a “diabetes superfood” by American Diabetes Association blueberries help the body to process blood glucose for energy efficiently. Blueberries have low-calorie content which also helps in weight loss and losing belly fat. Fruits for diabetes increase the sensitivity towards insulin and help in managing blood glucose levels.

Grapefruit

-Grapefruits help in weight loss, and this, in turn, helps to reduce insulin resistance. A study has found that consuming grapefruit could help in diabetes treatment. Scientists have found that an antioxidant “Naringenin” present in grapefruit can produce the same effect as the drugs used to treat Type 2 diabetes. Ingredients present in grapefruit help the pancreas in insulin production. The antioxidant Naringenin helps to increase the body”s sensitivity towards insulin and also helps in weight loss.

Avocados

-Avocados are beneficial for preventing diabetes complication and problems associated with cardiovascular system. Avocados are rich in monosaturated fats and according to the American Diabetes Association foods rich in monosaturated fats reduce the cardiovascular-related complications due to diabetes.

Pears

-Pears contain a natural fruit sugar “Levulose” which adds to the sweetness of the fruit, and this fruit sugar is easily converted to energy in diabetics. Pears are low in calories and carbohydrates, which is suitable for people with diabetes. Pears are high fibre fruits and help reduce blood glucose and body weight.

Strawberries

-Strawberries as one of the fruits in Diet for Diabetes with a low glycemic index which makes them a natural choice of people with diabetes. Berries contain ingredients called anthocyanins and ellagitannins, which are found to help treat Type 2 diabetes. Eating strawberries after a carbohydrates rich meal helps in reducing blood glucose levels by breaking down the starch molecules. People with diabetes face the risk of eye-related problems. Strawberries contain antioxidants which prevent eye damage and improve eyesight.

Apples

-Apples are one of the healthy fruits for people with diabetes as they are not only high in fibre content but also contain natural fibrous chemical Pectin, which reduces blood glucose levels up to 50%. Raw apples have been found to decrease the amount of insulin needed by as much as 50%. Experiments have shown that blood glucose levels decrease sufficiently in people with diabetes within 24 hours after eating apples. Apples have a glycemic index in the range of 38, which shows that it is one of the healthy fruits for people with diabetes. The inflammation symptoms of diabetes are reduced significantly by consuming apples.

Watermelon

-Many people think that watermelon is not suitable for diabetes as it is high in sugar content. But it is a severe misconception. The natural sugar present in watermelon can be easily converted into energy. The Cartenoids present in watermelon is known to reduce blood glucose levels. Watermelon also reduces the production of free radicals which can harm a diabetic patient. Watermelon also contains a nutrient “Lycopene” which is a good antioxidant and prevents the risk of blood glucose-related infections.

Oranges

-Can people with diabetes eat oranges? Yes. Orange is one of the fruits for diabetes. American Diabetes Association considers oranges as a “diabetes superfood” and encourages including oranges in the diabetic diet. Oranges have a low GI (33 to 51), and people with diabetes can consume one orange per day. Oranges have a very high content of soluble dietary fibre which helps in controlling blood glucose level by lowering the sugar absorption rate. Oranges also contain several antioxidants in high concentration which are helpful against several ailments, including diabetes.

Papaya

– Papaya is hypoglycemic in nature. It helps in controlling high blood sugar levels. It has been found that people eating papaya can have better control over diabetes and can reduce insulin shots. Papaya can also prevent diabetic heart disease. Papaya is a very nutritive fruit and contains more carotene in comparison to other fruits such as guava and apples. Papaya is rich in enzyme “Papain” which protects people with diabetes against harmful free radicals.

Plums

-Many diabetic patients suffer from constipation. For such people, plums and prunes are very beneficial. These are known to improve the functioning of the digestive system and are an excellent remedy for constipation. These are rich in antioxidants known to reduce harmful free radicals.

Rose Apple

-Rose Apple is one of the fruits for diabetes. The infusions of roasted and powdered seeds of Rose Apple and found to effective in diabetes control. Rose Apple is a rich source of fibre, and it also has low fat and calorie content which is helpful for people with diabetes.

Guavas

-Guavas are fruits with a low glycemic index( GI is 20) and high fibre content. Eating guavas keeps your blood glucose levels steady and also provides energy. Guavas are one of the richest sources of Vitamin C, which is beneficial for a diabetic patient.

Cherries

-Cherries contain chemicals called anthocyanins which increase insulin production and thus help in lowering blood glucose levels. Anthocyanins also help in preventing type 2 diabetes.

Peaches

Peaches have a low glycemic index and high fibre content. They are rich sources of antioxidants, and vitamin C. Try to avoid syrupy and canned peaches and eat only fresh peaches. They are one of the good fruits of diabetes.

Special food in Deit for diabetes:

i. Bitter gourd (karela)

This vegetable contains a high dosage of ‘plant insulin’. It lowers the blood sugar levels effectively.

Have the juice of three to four karelas early morning on an empty stomach.

As a vegetable, too, it can be taken on a regular basis.

Powder the seeds of karela (measuring one teaspoon), mix with water and drink it.

ii. Fenugreek (methi)

It is the most common food used to control diabetes.

Gulp a teaspoonful of these seeds with a glass of water daily.

Soak the seeds overnight. Have the water in which the seeds were soaked.

You can make a chutney with methi seeds. You can also eat them sprouted, dried and powdered, or mix them in wheat flour to make chapattis.

iii. Indian blackberry (Jamun)

This fruit is very useful in preventing and controlling diabetes.

Powder the stone of the fruit and eat it — it contains a glucoside, which prevents the conversion of starch into sugars.

iv. Garlic

It is used to lower blood sugar levels.

Garlic is rich in potassium and replaces the potassium which gets lost in the urine.

It also contains zinc and sulphur, which are components of insulin.

Take about three to four flakes of freshly crushed garlic daily.

v. Onion 

Onionis known for its diuretic and digestive properties, onion works against diabetes.

Raw onion is more useful.

VI. flax seeds

It is the richest source of Omega 3 fatty acids.

It helps control diabetes because it maintains the sensitivity of the cell membrane, facilitates insulin, and thereby the uptake of glucose by the cells.

vii. Fibre

Soluble fibre, found in apples, kidney beans, oatmeal, soyabean, etc, help control diabetes.

These cause slow digestion and absorption of nutrients, resulting in a slow and steady release of glucose.

They soak up excess bile acids found in the intestinal tract, the same acids that are converted to blood cholesterol.

They also help empty the stomach and trigger satiety that can help Type 2 diabetics to achieve weight loss goals.

viii. Cinnamon solution

Water extracts of cinnamon have been found to promote glucose metabolism and reduce cholesterol.

You can boil cinnamon sticks in water and drink this water.

ix. Antioxidants

Diabetes is often associated with conditions like heart disease, diabetic retinopathy, immune deficiency and kidney disease.

Many are caused by free radical damage. Therefore, make sure you include antioxidants, especially vitamin C (lemons), E, selenium, zinc and chromium (Brewer’s yeast), in your diet, as they have been shown to control blood sugar levels.

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