Diabetes is a disease characterized by the presence of High sugar in the blood(High Blood Glucose). It may be either the reason of the inadequate amount of insulin secretion in the body or because the body cells do not respond to the insulin properly. They are classified into two types of Diabetes.
- 1 Types of Diabetes
- 2 Main causes of Diabetes
- 3 Diabetes Control Foods
- 3.1 1. Ragi( Finger Millet )
- 3.2 2. Wheat
- 3.3 3. Brown Rice
- 3.4 4.Fish
- 3.5 5. Cinnamon
- 3.6 6. Drumstick Leaves
- 3.7 7.Carrots
- 3.8 8.Asparagus
- 3.9 9. Nuts
- 3.10 10. FlaxSeed
- 3.11 11. Chia Seeds
- 3.12 12. Oatmeal
- 3.13 13. Spinach
- 3.14 14. Turmeric
- 3.15 15. Eggs
- 3.16 16. Beans
- 3.17 17. Kale
- 3.18 18. Onions
- 3.19 19. Chickpeas
- 3.20 20.Tomatoes
- 4 Fruits to Control Diabetes(Diabetes control Foods)
- 5 Lifestyle Changes to Control Diabetes
Types of Diabetes
Type 1 Diabetes
In this types of diabetes, the insulin secretion is very low. The beta cells in the Pancreas are responsible for secretion of insulin produces an inadequate amount of insulin which results in high blood sugar level.
Type 2 Diabetes
It is caused because of the body loses its ability to respond insulin. This is called Insulin Resistance.
Type 1 Diabetes Causes
Some of the reasons for Type 1 Diabetes are
- Chemical toxins in Food
- Viral or Bacterial Infection
- Unidentified Component causing Autoimmune reaction
Type 2 Diabetes Causes
Some of the important causes of Type 2 diabetes are
- Unhealthy diet
- Bad Lifestyle
- Lack of Physical Workout
- Increasing age
Diabetes Control Foods
We already Published the article 7 foods to control your Blood sugar Naturally. Now we are going to see that in more detail. By proper foods and exercise, you can control your blood sugar level. Now, we are going to see the diabetes control foods in detail
Ragi plays an excellent role in the diabetes control(Dietary Interventions for Type 2 Diabetes: How Millet Comes to Help?). According to Peter Belton, author of the book “Pseudocereals and Less Common Cereals: Grain Properties and Utilization Potential. He states that ragi(finger miller) contains more amount of fiber which helps to prevent the excess absorption of sugar and helps to stabilize blood sugar level.
It is advised to eat ragi foods for those who have diabetes and want to reduce their blood sugar level. 100 grams of ragi contains approximately 4 grams of fiber. Ragi is rich in protein, calcium, magnesium, and other nutrients. Ragi helps to strengthen your body and gives the energy to do heavy work.
Wheat is an important diabetes control food which helps to control blood sugar level( Ancient Wheat Diet Delays Diabetes Development in a Type 2 Diabetes ). Wheat has low Glycemic Index which is rich in fiber and protein content. The loaded fiber content in wheat helps to control diabetes. Doctors used to advise their diabetic patients to take wheat instead of rice for blood sugar control.
3. Brown Rice
Brown rice( Brown Rice with Legumes on Blood Glucose and Insulin Responses ) It has more fiber content and low Glycemic Index when compared to white rice. It provides a much lower sugar release when compared with other types of rice. When compared to white rice, brown rice will help you to control blood sugar level.
Brown rice contains fiber, protein, manganese, selenium, magnesium and little amount of Iron. So, consume brown rice instead of white rice to live healthily.
Fish is one of the important Diabetes control foods. It contains a large amount of protein and omega-3. Omega-3 helps to reduce triglyceride levels and cholesterols from the body. Fish is considered as the healthy diabetic diet. For those who are suffering from diabetes are advised to include fish in their diet to maintain blood sugar level.
Eat fishes like Tuna, Salmon, Mackeral and other types of fatty fishes. Omega-3 is good for heart health, helps to reduce weight, improves brain health, good for joints, skin, and hair.
Cinnamon has the power of reducing blood sugar level. Consuming cinnamon tea daily can help to reduce triglyceride level in the body. Research states that those who are consuming 1 to 6 grams of cinnamon per day cut their cholesterol by 18% and their blood sugar by 24%. People have liver problems should avoid cinnamon. Cinnamon will make the condition further worse.
The antioxidants in cinnamon help to prevent free radical cell damage and organ damages. Cinnamon has the powerful anti-inflammatory and anti-cancer properties which helps to prevent cancer.
Drumstick leaves are rich in protein, fiber, calcium, iron, Vitamin C, Vitamin A, magnesium, potassium and other nutrients. The fiber content and low amount of carbohydrates present in drumstick leaves help to control blood sugar level normal.So, include drumstick leaves in your diabetic diet to maintain blood sugar level.
They help to improve vision, prevents eye problems, strengthen your bones, prevents anemia, avoids constipation, improves digestive health etc.
Carrots belong to Monostarch veggies( Veggies which contain low carbohydrates). It contains a good amount of fiber which helps to reduce the absorption of sugar level from the food. Carrots contain a good amount of beta-carotene. A study conducted by Stanford medical center states that beta-carotene helps to lower the risk of developing type-2 diabetes( Beta-carotene may protect people with a common genetic risk factor for type-2 diabetes ).
The health benefits of carrot are cell damage prevention, improves skin and hair health, better immune function, cancer prevention, type-2 diabetes control etc.
Everyone likes asparagus. It is a tasty and delicious vegetable which contains less amount of carbohydrates called as a non-starchy vegetable. A cup of asparagus contains only 5 grams of carbs and 2 grams of dietary fiber. It contains an antioxidant called Glutathione which helps to prevent many diseases including diabetes, heart disease, and cancer.
Asparagus contains antioxidant and anti-inflammatory properties. It helps to prevent aging and removes all the toxins from the body(Asparagus is rich in diuretic properties). The folates in asparagus help to prevent the risk of causing coronary heart disease.
Nuts are considered as the nutritious and delicious foods. They contain a good amount of fiber and very little amount of carbohydrates. It is advised to include nuts in your diabetic diet(Nuts as a replacement for carbohydrates in the diabetic diet) to control diabetes.
A study states that regular consumption of 30 grams of walnuts daily helps to maintain insulin level and controls diabetes( walnuts on metabolic parameters in type II diabetes).
Flaxseed contains a good amount of both soluble and insoluble fiber. A tablespoon of flaxseed contains 3 grams of fiber. Fiber plays an important role in diabetes control. The Alpha-linoleic acid present in flaxseed has similar effects of omega-3 fatty acids.
They are the good source of antioxidants which helps to prevent cell damage, heart disease, and cancer. A study states that people are consuming flaxseeds have the chance of dropping 15 points in systolic and 8 points in diastolic blood pressure levels.
11. Chia Seeds
Chia seeds are the amazing food for diabetic diet. It is rich in fiber and low in carbs which helps to control the absorption of blood sugar. They also help to reduce the blood pressure and inflammation.
Chia seeds contain calcium, magnesium, protein, potassium, Vitamin C, Vitamin A and other nutrients. The healthy omega-3 fatty acids present in the chia seeds help to improve heart health, brain health, skin health and improves overall performance.
Oatmeal( Effects of Oats Intake in Patients with Type 2 Diabetes) is one of the diabetes control foods. it is rich in fiber which helps to control blood sugar level. Oats contain protein, magnesium, iron, Vitamin B-6, Vitamin A, and potassium.
The health benefits of oats include weight loss, diabetes control, rich in antioxidants, low glycemic index, relieves constipation etc.
Spinach(Effects of spinach nitrate on insulin resistance) is the nutritious leafy green which is very good for the diabetic diet. 100 gram of spinach contains 2.5 grams of fiber which helps to control blood sugar level.They contain Vitamin A, C, E, iron, calcium, magnesium, phosphorous, potassium, thiamine, riboflavin, folate and other nutrients. The one drawback of spinach is high sodium content.
Spinach helps to prevent constipation, weight loss, prevents anemia, rich in antioxidants, helps in the calcium absorption and improves your vision health.
Turmeric plays an important role diabetes control. They contain an important compound called curcumin( Curcumin: a natural product for diabetes ) which has the power of reducing blood sugar level, rich in anti-inflammatory properties and prevents diabetic kidney damage.
The antioxidant and anti-carcinogenic properties of turmeric help to prevent cancer, boost immunity power, prevents cell damage, treats arthritis etc.
Eggs are the excellent diabetic control food. It contains very less amount of carbohydrates. Especially, the white yolk contains pure protein. Thos who want to keep their blood sugar level stable they should include egg whites in their regular diet.
Eggs are rich in protein, omega-3, calcium, magnesium, iron, selenium, Vitamin D and other nutrients. They help to lower cholesterols, prevents hair fall, promotes healthy skin, improves vision etc. so, include two eggs in your daily diet to live healthily.
Beans are great foods recommended for the diabetic diet(Beans reduce postprandial glycemic response in adults with type 2 diabetes). They contain more fiber which helps to control diabetes and balances your blood sugar level. 100 grams of beans contain approximately 15 grams of fiber which is the very good source. It also contains calcium, magnesium, Vitamin C, iron and other nutrients.
Beans help to build muscle, prevents constipation, rich in antioxidants, helps in weight management, prevents cancer and maintains you healthy.
Kale is the highly tasty and nutritious vegetable which helps to control blood sugar. This vegetable is famously called as a non-starchy vegetable which contains a very little amount of carbohydrates. 100 grams of kale contains only 49 calories. This is the best food that you need to include in the diabetic diet.
The folates present in kale helps in the brain development, contains alpha-linolenic acid, reduces the risk of heart diseases, rich in Vitamin K, prevents cancer, improves vision health and skin health. The antioxidants present in kale helps to prevent free radical cell damage and slows down the aging process.
Onions are the good source of sulfur, fiber, folates, flavonoids, calcium and other nutrients. It also belongs to the non-starchy vegetables which contain very less amount of carbohydrates.100 grams of onions contain only 40 calories. Eating them will not increase your blood sugar level.
Onion helps to cool the body, rich in antioxidants, improves heart health, promotes digestion health, improves immunity power, prevents cancer, maintains bone health, improves sleep and keeps your eye healthy.
Chickpeas play an essential role in the diabetes control. It contains more fiber and protein content. 100 gram of chickpeas contains 19 grams of protein and 17 grams of fiber. They help to prevent the excess absorption of carbohydrates from the food. Those who are in the diabetic diet are advised to include chickpeas in their diet.
Chickpeas help to lose weight, good for the heart, prevents cancer, rich in antioxidants, immune booster, maintains the healthy digestive system and lowers cholesterol.
Tomatoes contain very less amount of calories. 100 grams of tomatoes contain only 18 calories which are very low. Diabetic patients who want to maintain their blood sugar level can prefer tomato. Tomatoes are rich in VitaminC, A, lycopene, and other nutrients.
The lycopene present in tomatoes helps to prevent cancer, Vitamin C promotes collagen production which results in beautiful skin, etc. Consuming more tomatoes can cause heartburn. So, limit your tomato consumption.
Fruits to Control Diabetes(Diabetes control Foods)
Some of the fruits have the power of maintaining blood sugar level. They are given by
Guava is a great fruit with Low glycemic index and high amount of fiber content. They help to control Blood sugar(Effect of Guava in Blood Glucose). The high fiber content in guava helps to eliminate the problem of constipation. Guava contains more Vitamin C than oranges.
Guava helps to reduce weight, regulates blood pressure, improves eye health, prevents anemia, prevents cancer, controls stress, improves eyesight etc. So, include guava in your diabetic diet.
Pomegranates contain a very low amount of calories. 100 grams of pomegranates contain 80 calories. It is advisable to include pomegranates in the diabetic diet for those who are suffering from diabetes.
Pomegranates are rich in antioxidants, Vitamin C, and iron. They help to increase blood platelets, prevents cancer, boost libido, controls blood pressure etc.
Apples are loaded with fiber which is very good for diabetes control(Apple consumption and type 2 diabetes mellitus risk). 100 gram of apple contains approximately 2.5 grams of fiber. Apart from that, the apple is in calories. 100 grams of the apple contains 50 calories only.
The phytonutrients and antioxidants in apple help to prevent cancer. Apple helps to reduce cholesterol, improves heart health, treats irritable bowel syndrome, prevents gallstone and treats cataracts.
Oranges are very good for diabetes. They contain Vitamin C, fiber, Vitamin A and little amount of calcium and magnesium. Oranges are very low in calories.
Strawberries are very good for health. They have a low glycemic index which helps to controls diabetes. It helps to slow down the release of glucose into the bloodstream. They are very low in calories. 100 gram of strawberries contains 33 calories.
Strawberries help to boost immune power, prevents cancer, treats gout, improves eye health, improves heart health, controls blood pressure and boosts sexual health. So, include strawberries in your diabetic diet.
Papayas are important diabetes control foods(Glycemic response to some commonly eaten fruits in type 2 diabetes mellitus). They are very low in calories. 100 grams of papaya contains 43 calories. Papaya contains dietary fiber, Vitamin A, Vitamin C, calcium, magnesium, potassium and other essential nutrients.
Papaya helps to improve eyesight, boosts collagen production, healthy heart, improves digestion, anti-aging, prevents macular degeneration, rich in antioxidants and anti-inflammatory properties and prevents asthma. These are the diabetes control foods you need to include in your diet.
Lifestyle Changes to Control Diabetes
Some of the lifestyle changes you need to do for diabetes control are
1. Excercise Regularly
The physical workout is very important to control your blood sugar. You should do the daily physical activity to control diabetes. If you don’t have the time to go the gym at least go for a 30 minutes walk in every day. Walking helps to keep you fit and maintain strong.
Nowadays, because of the worst food habits, everyone has the chance of getting diabetes. By considering prevention is better than cure, you need to start your workout daily. Physical workout helps you to keep relax and relieves stress.
2. Avoid these Foods
Diabetic patients need to maintain a strict diet plan to maintain their blood sugar level. Those who have diabetes are advised to avoid these foods
- Sweets and chocolates
- Sugary soft drinks
- Trans Fats
- Starch Foods
- White bread, pasta, and White Rice
- Packaged foods
- Biscuits, Pizza, and Burgers
- Cakes and Milkshakes
These are the foods you need to avoid. If you fail to follow diabetic diet your blood sugar will be abnormal. So, kindly avoid such kind of foods.
3. Wear Right Kind of Footwear
For diabetic patients, Taking care of their foot is a challenge. You need to wear a right kind of footwear to take care your feet. Choose special flipflops available for diabetic patients. These are some important lifestyle tips for diabetic patients.
Note: Do not go for Artifical sweeteners. It is very dangerous for your health. A study states that artificial sweeteners can cause cancer, hypertension, heart disease and abnormal weight gain.
If you think this article and Diabetes control tips are beneficial for you leave your Comment below!!!