Diabetes is a huge health burden that India has to deal with. According to the statistics around 62 million Indians are affected by Diabetes which is over 7.1 per cent of the total adult population. A diabetes diagnosis means you have to make some serious lifestyle changes to manage the disease. The metabolic disorder is caused by the excess of blood sugar levels in the system. Diet plays a big role in the management of diabetes. To keep blood sugar levels under check, diabetes patients are often discouraged from eating high glycaemic foods. Likewise, there are many foods that are recommended for diabetics to reduce blood sugar. If you are looking for foods that lower blood glucose levels, look no further. Here are five ingredients to add to your diet that will help manage diabetes.
Non-Starchy, Leafy Vegetables
Make sure that a good percentage of your meal you consume should comprise of non-starchy, green, leafy vegetables. It will help you fill your stomach without loading up on carbs. Plus the fibre and water will take care of your digestive tract and make you feel hydrated. According to research including green leafy veggies in your diet can reduce the risk of developing type 2 diabetes by 14 per cent. Lack of Interest in Sex, Infertility and Other Symptoms of Diabetes in Women.
Different kinds of whole grains help your body to raise the blood sugar levels in your body slower than usual and reduce the risk of type 2 diabetes. The fibre content in the whole grains helps to slow down the digestion of carbs which in turn reduces the demand for insulin in your body. Rich in antioxidants, various whole grains also help in preventing diabetes.
There are a lot of healthy and natural sources of lean protein like fish, beans, etc. and healthy and natural source of proteins doesn't only help you curb your appetite and unwanted cravings but also slows down the digestion process so that the blood sugar levels in your body rises and dips gradually after a meal. Sonam Kapoor, Nick Jonas and Fawad Khan, Celebs You Didn’t Know Are Diabetic.
Legumes, especially lentils consumption can help you lower the risk of diabetes. Lentils, all kinds of beans, etc. are extremely rich in fibre as well, therefore plays a vital role in reducing your blood sugar levels.
A few studies claim that unsaturated fats can improve insulin resistance. Healthy, fresh sources such as nuts, olive oil, avocado, etc. are excellent sources of fats. However, make sure that you maintain portion control.
If you are suffering from diabetes, you probably know that you should be extremely careful about what you eat. It is only when you eat right, exercise well that you can keep your control your blood sugar levels. You must include these foods in your diet that can are proven to help lower your sugar levels.