Characterized by chronic hyperglycemia, Diabetes Mellitus is a health condition that has become a global epidemic issue. The inability of the body to utilize insulin leads to high blood sugar levels in the blood. Like any other disease, if diabetes is not managed, it can cause damage to the nerves, kidneys, eyes and even lead to a heart stroke.
How do I know if I am diabetic?
The blood sugar fasting normal range is between 99 mg/dL or lower, and if your fasting blood sugar is more than 126 mg/dL, it’s an indication that you have this condition. Read more about the blood sugar high symptoms.
Types of Diabetes:
Largely there are two main types of diabetes. Type 1 diabetes is genetic, and the symptoms show very quickly at a young age itself. People suffering from Type 1 diabetes have to take insulin shots to survive because the pancreas either makes very little or in some cases no insulin at all.
On the other hand Type 2 diabetes is lifestyle induced, and more than 95% of diabetic patients have Type 2 diabetes owing to unhealthy eating habits and a sedentary lifestyle. In this type of diabetes, the cells become insulin resistant, and to make the cells respond, the pancreas continues to produce more and more insulin, which leads to increased levels of sugar in the blood.
Type 2 diabetes can be managed with lifestyle changes like losing weight, regular exercise, and healthy eating. Our blood sugar levels are substantially influenced by what we consume. Let’s take a look at some superfoods that can help you manage diabetes by aiding in lowering the blood glucose level.
1. Okra: Commonly known as ‘lady finger’ or ‘bhindi’ in Hindi, Okra is abundant in polysaccharides, and studies have shown that they help in lowering blood sugar. Okra also contains Flavonoid which possesses numerous medical benefits with properties of being anti-oxidant, anti-inflammatory, and antiviral. Okra fall into the category of non-starchy vegetables, have zero saturated fats, and is very low in calories, making it an excellent pick for people with diabetes.
2. Legumes: All variations of lentils, chickpeas, and soybeans fall under the food category of legumes. No matter what variety you pick, legumes are a great source of protein and fibre. Researchers in Canada have linked eating legumes with enhanced blood glucose control, and lower cholesterol.
3. Berries: Diabetic patients have to restrict the consumption of sugar-laden sweets, bakery items, and biscuits. Instead to satisfy the sweet craving diabetic patients should turn to different varieties of berries (strawberry, blueberry, etc.). These are packed with vitamins like Vitamin C, and K, minerals like potassium, manganese, and anti-oxidants. These aid in bringing the normal sugar level in body after food within the desirable range.
4. Milk and Yogurt: We all are familiar with the benefits of consuming milk and yogurt in keeping our bones strong since they are a rich source of calcium. Apart from calcium milk and yogurt are also good sources of vitamin D. Recently experts have found a connection between vitamin D and lower blood sugar levels. Word of caution is that these products are also rich in fat, so these should be consumed in moderate quantities.
5. Seeds: This food group has been recently identified as a superfood in diabetes management. Pumpkin seeds, flax seeds, chia seeds, and sunflower seeds are a powerhouse of nutrients. These are high in fibre and rich sources of antioxidants that help in regulating the blood glucose level.
6. Ginger: Having an anti-inflammatory food-rich diet can lower blood sugar levels. Gingers have certain compounds that enhance their anti-inflammatory property thus making them an excellent pick for diabetic patients. Add grated ginger to your dishes, and tea to make the most of its benefits.
7. Nuts: Like seeds nuts also are a great source of various nutrients. They have a healthy combination of fibre, protein, and good fats, which makes them highly desirable to manage diabetes. Consuming nuts can keep you full for a long time and reduces the urge to binge on junk food. People with diabetes are always at risk of acquiring heart diseases, the good fat in the nuts helps in boosting the good cholesterol level, thus making the heart healthy.
8: Fenugreek: Fenugreek has a proven impact on reducing blood sugar levels. Diabetic patients can particularly be benefitted if they soak fenugreek overnight, and then consume the water early the next morning on empty stomach. You may have heard or even seen your grandparents practice this. It is rich in fibre, decelerates digestion, and further controls how quickly sugar and carbs are absorbed.
The key to managing diabetes lies in changing one’s lifestyle. Apart from nutritious food, diabetic patients should become more physically active and participate in various activities like dancing, swimming, walking, or even joggings.