Rapid growth of diabetes in India, with around 72 million cases recorded in 2017 itself has become a major problem. Diabetes is characterized by frequent urination, fatigue, and nausea, diabetes can lead to dreadful health issues like cardiovascular disease, kidney damage, skin conditions, and even depression. However, some changes in diet can help you regulate diabetes and blood sugar levels.
Also Read: Upcoming feature of Apple Watch to track blood sugar levels
Here is a list of 5 food items to regulate blood sugar levels in diabetic patients:
#1
Whole wheat
Medical professionals suggest that processed breads are high in carbohydrates and should ideally be avoided by diabetics. They may raise blood sugar levels rapidly.
However, whole wheat bread (and pumpernickel/rye bread) have low GI (Glycemic Index) scores, because they go through less processing. The rich fiber content in them helps to stabilize blood sugar levels as it gets digested slowly.
#2
Nuts
Nuts have a GI score of 55 or less and are a rich source of dietary fiber containing high levels of plant protein, unsaturated fatty acids, antioxidant vitamins, flavonoids, and essential minerals like magnesium. Some research also proved that consuming nuts on a regular basis could help diabetics to regulate blood sugar levels.
#3
Garlic
Garlic is a popular medicinal ingredient in Ayurveda. It is known to enhance insulin sensitivity and secretion, and thus ultimately reduce blood sugar levels. In a recent study, participants who took garlic saw reduction in their post-meal blood sugar levels. You can add garlic while cooking meals or add it to your salads.
#4
Fruits
Most whole fruits have high water content and fiber balance out their natural sugars, thus having a low GI score of 55 or less. Some of the research suggests that people who eat whole fruits on a regular routine are at a lower risk of developing type-2 diabetes. So, it is important to get some fruits into your system on a daily basis to regulate your blood sugar levels during diabetes.
#5
Yogurt
Plain yogurt helps to reduce risk of developing type-2 diabetes, because it has a low-GI of (50 or less). In fact, a 2014 analysis concluded that yogurt might be the only dairy product known to help control the condition. Keep in mind that sweetened or flavored yogurts are in high sugar content and their consumption can be dangerous for you
Here are some other diet tips that can help you control diabetes:
- Keep a check on consumption of saturated fats and high-fat dairy food items.
- It is preferable to consume foods with moderate amounts.
- Never skip meals and break your daily diet into smaller portions.
- Incorporate whole grains like oats, and barley into your diet.
