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Best Foods to Control Diabetes
- Author :
- TATA AIG Team
- Published on :
According to a 2017 study by the International Diabetes Federation, as many as 72.9 million adults in India are living with diabetes, with a higher prevalence of the condition in urban areas. As doctors often prescribe, diet plays an integral role in controlling or maintaining the blood sugar levels of individuals who are living with diabetes or prediabetes. Therefore, a diabetes diet is essentially a composition of some of the best foods to reduce diabetes. However, it is important to note that while diet plays a pivotal role in controlling sugar, there are several other factors, such as exercise, body weight, genetics, etc., that all contribute to blood sugar levels. Without further ado, let’s understand what are some of the best foods to reduce diabetes.
Good Foods for Diabetics
Contrary to popular belief, planning a diet for diabetes is not highly complicated, especially when you have a central goal which is efficiently managing your blood sugar levels. When you plan a diabetes diet, it is also a good idea to include foods that prevent complications that arise from diabetes, such as heart-related diseases. Conclusively, a good diet plan for people who are living with diabetes is one that helps maintain a healthy weight and improves the level of cholesterol, blood sugar, and blood pressure.
Considering all of the above, here is a list of 10 foods that can assist individuals in regulating their blood sugar levels:
- Fatty Fish
As people with diabetes have an increased risk of heart disease, they can benefit greatly from the omega-3 fatty acids DHA and EPA, which are present in fatty fish. The list of fish to include in a regular diet can be anchovies, mackerel, sardines, salmon, herring, etc. The DHA and EPA present in these fish can assist with protecting the cells that line the blood vessels, reduce inflammation markers, and may also improve how arteries function, making it the best food to control sugar.
- Green Leafy Veggies
Highly nutritious and low in calories, green leafy vegetables are amongst the best foods for diabetes control, especially because they have very low digestible carbs. This means that they hardly affect the blood sugar levels in the body. Leafy veggies such as spinach and kale are also great sources of several minerals and vitamins.
Several properties of eggs make them the best food to control sugar. It is believed that the inclusion of eggs in your regular meal may help reduce the risk of heart disease in several ways. Some winning properties of eggs include: they can ease inflammation, they may help better insulin sensitivity, increase your good cholesterol (HDL), and even help modify the bad cholesterol (LDL).
With avocado, you can entirely do away with your worries about the fruit raising your blood sugar level. This is because avocados have less than one gram of sugar, they are filled with healthy fats, they have high fibre content, and very few carbohydrates. These qualities warrant the fruit as the best food for diabetes control.
Rich in vitamins, fibres, and minerals such as calcium, potassium, and magnesium, beans are amongst the healthiest foods out there. Moreover, since beans boast of a very low glycaemic index, they are an important inclusion in the diet of a diabetic person. Some studies even indicate that beans can help prevent diabetes in people.
- Seeds: Chia, Pumpkin, and Flax
To keep the ill effects of diabetes at bay, seeds star as the superhero in the diabetic diet. The three seeds that every diabetic diet must include are:
Chia seeds: a wonder food for diabetics, chia seeds are amazingly high in fibre and low in digestible carbs. Some studies indicate that chia seeds may even help lower the level of blood sugar by slowing how the food travels through your gut, making it the best food to control sugar
Flax seeds: these heart-healthy seeds are rich in omega-3 fats and, therefore, a great inclusion in a diabetic diet
Pumpkin seeds: brimming with proteins and healthy fats, pumpkin seeds are an excellent pick for diabetics
Rich in antioxidants, fibres, minerals, and vitamins, berries are good foods for diabetics. There are several studies indicating an association with how the inclusion of berries (particularly strawberries and raspberries) in your diet can help control blood sugar levels.
- Greek Yoghurt
A regular serving of Greek yoghurt has been linked to the prevention of type 2 diabetes. Moreover, Greek yoghurt also helps reduce weight and boosts your metabolism, which helps battle the associated health ailments that come with diabetes.
You are often advised to snack on delicious and crunchy nuts as diabetics, as nuts are high in fibre and have low net carbs. Therefore, it is advised to consume almonds, walnuts, pistachios, and hazelnuts regularly.
- Extra-virgin Olive Oil
Since people with diabetes find it challenging to manage their blood sugar levels and tend to have high triglyceride levels, extra-virgin olive oil can be their saving grace. This is because extra-virgin olive oil comprises oleic acid, which is a kind of monounsaturated fat that can help in improving the management of glycaemic and reduce fasting and post-meal triglyceride levels. It also has antioxidant properties, which make it healthy for diabetics.
Neglecting your diabetes can lead to serious health complications. With the help of a nutrient-rich diet that helps normalise your blood sugar, insulin, and inflammation, one can significantly lower their risk of complications.
Foods that Diabetics Must Avoid
Just as it is important to know what foods to include in your diet as a diabetic, it is equally important to know which foods you should avoid. Here are some foods diabetics must steer clear from:
Sweetened and Sugary Drinks: Aerated drinks are by far the worst sources of sugar which not only worsens your condition but even increases the risk of getting diabetes
Trans Fats: Aside from the fact that they are extremely unhealthy, trans fats are also bad for diabetics as they are associated with increased inflammation as well as insulin resistance. Trans fats are usually found in baked food items, frozen foods, peanut butter, etc.
Foods with High Carbs: Bread, pasta, and white rice, are all poor food choices for diabetics as they significantly elevate the level of blood sugar.
In addition to the aforementioned, diabetics must also avoid eating sugar-coated cereals or even alternatives to white sugar, such as honey or brown sugar. It is advisable to have a conversation with your doctor about the foods you can and can’t consume as a diabetic.
Why Diabetics Must Invest in Health Insurance
It is important to invest in a medical insurance plan that covers diabetes. Health insurance for diabetes will cover both the cost of hospitalisation as well as the treatment cost for diabetics. This is one of the best benefits of health insurance, especially considering the soaring medical expenses.
While it may seem as though it is difficult to find a medical insurance plan for diabetics, the truth is that there are several options to buy health insurance online that cover diabetes. You can buy health insurance online from Tata AIG from the comfort of your home. Before you purchase a health insurance plan, you can quickly compare different health insurance policies by Tata AIG to find the most suitable cover.
While no one likes to think of unfortunate scenarios, it is important to understand that several health ailments come with diabetes. Moreover, with the changing lifestyles, it is becoming common to witness the onset of diabetes from a young age.