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5 best foods to eat to help prevent or control diabetes


Diabetes is considered a lifestyle disease, which means our food choices can either promote or prevent it. Here are some food items to include in your diet to avoid getting this chronic condition.

Key Highlights

  • Genetics play an important role to determine if one will be diabetic in the future or not, however, it’s not the only factor
  • Try including these foods in your regulated fitness lifestyle to avoid the risk of uncontrolled sugars

New Delhi: Diabetes is a condition that can be understood from the perspective of a combination of ‘Nature’ and ‘Nurture’ – nature refers to genetics and nurture refers to the environment. Genetics play an important role to determine if one will be diabetic in the future or not, however, it’s not the only factor. Those who do have a strong genetic backing should be careful and always take steps that can help prevent or reduce their risk.

Those who are proactive, despite genetics, can avert this risk. There is also a flip side – those who have no genetic risk can also develop Type 2 diabetes mellitus (T2DM). To cut to the chase, diabetes is considered a lifestyle disease, which means our food choices can either promote or prevent it. Apart from food, exercise and stress also regulate blood sugars. Try including these foods in your regulated fitness lifestyle to avoid the risk of uncontrolled sugars.ADVERTISING

Green leafy vegetables

Green leafy vegetables

These green babies have a plethora of benefits. There are multiple kinds of research to show that consumption of greens and cruciferous veggies helps to prevent T2DM and work towards risk reversal. Research has shown that people who consume greens daily have a 14 per cent decrease in the risk of T2DM.

Lentils/beans/pulses

Lentils/beans/pulses

Lentils are loaded with fibre, moderate protein and resistant starch. The carbohydrates present in beans and pulses are those that cannot be broken down in the small intestine. The fibre works as a prebiotic and food for the bacteria in the colon. The products formed due to the process of fermentation are also protective against colon cancer.

Non-starchy veggies

Non-starchy veggies

Starchy foods or refined foods lack fibre. Choose veggies that have plenty of fibre – such as cabbage, eggplant, cauliflower, french beans, mushrooms, etc. Starchy foods also contain AGEs, which can speed up the process of ageing and increase the risk of T2DM. Non-starchy or high-fibre veggies work to release glucose slowly into the bloodstream as against starchy veggies. Starchy veggies cause a spike in blood sugar. A consistent spike in sugar causes a surge of sugar in the bloodstream which the body cannot handle. This causes the sugar to be stored as fat.

Nuts and seeds

Nuts and seeds

A study has shown that consuming five servings of nuts per week reduced the risk of diabetes by 27 per cent. Nuts are high in good fats and anti-inflammatory in nature. The wrong type and combination of carbs and fats work as a strong contender at increasing the risk of T2DM, however, good quality fats have several benefits.

Cinnamon

Cinnamon

Cinnamon has multiple studies done which showed that it improves insulin sensitivity. This helps those who are insulin resistant (obesity, PCOS, etc.) – otherwise at a risk at developing T2DM.

Note: The above points do not work in isolation. A wholesome, balanced approach is required to work on the mind and body to avoid the risk of developing T2DM. Make sure to approach health experts if you have risk factors like obesity, high blood pressure, deranged lipid profile, PCOS etc. A well-planned diet and exercise regime can help reverse the risk and prevent one from metabolic conditions.

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