It might actually surprise you to hear that diabetics can be curbed very effectively by making the right food choices. If you are already following a healthy diet plan then kudos to you but if you are struggling to know what you should and should not eat in order to keep your diabetes at bay then you have come to the right avenue. Here we list various types of food that can control diabetes. We also indicate various types of food that exacerbates the condition and should be avoided at all costs.
Types of food to say ‘Yes’ to
Brown rice and whole wheat
Substituting the white rice for brown rice is a best way to get your starch intake and also limit the diabetes. White rice is known to greatly increase the risk of type 2 diabetes according to the recent studies. In addition, the carbohydrate requirement of the body can also be fulfilled by taking whole wheat, millets and other cereals.
It is a well established fact that legumes have high amount of protein and fiber in them. However, their superior benefit in lowering diabetes is only known recently when research studies showed that a cup of black beans per day greatly balanced the blood sugar levels thereby lowering diabetes. So you can go ahead and include this in your daily food intake. Other varieties of legumes include chick peas, red kidney beans and soy beans.
Consuming more vegetables and less carbs is an easy way to keep your salt and sugar intake in check. It is also one of the best ways to get daily fiber requirement. An excellent way to obtain all the vitamins and minerals present in vegetables is to eat them raw or by steaming them lightly. Overcooked vegetables will be stripped off the essential nutrients. More green vegetables can also be added to the diet. Some vegetables that specifically lower the blood pressure are broccoli, spinach, kale and carrots.
Although fruits are very beneficial for overall health, diabetic people on the other hand must be very careful while taking fruits because certain fruits are very high in sugar hence their consumption should be limited. Fruits that are best for diabetic people are
Type of food to say ‘No’ to
It goes without saying that the prime key in controlling diabetes is to limit the food that is high in sugar. Apart from direct sources of sugar like sweets, also pay attention to the food that might indirectly increase your sugar intake like jams and blended coffees. Most breakfasts are known for spiking the blood sugar level hence think twice before taking food like refined cereal, energy bars, donuts and other pastries. Also avoid drinking too many smoothies especially fruits smoothies because they can be sugar bombs in disguise. Resort to making smoothies at home so you know what ingredients went into it.
French fries are high in sodium, saturated fat and calories. It can consume a lot of calories even though you have a taken just few fries. Not just that but fried food is high in free radicals which promote the growth of cancer cells in the body.
Soft drinks are loaded with high sugar content that easily derails your health diet plan. When consumed with a meal the soft drink calories intake combined with that of the calories from the meal will be substantially high and it may lead to overweight. People who consume more than 2 cans of sugary drinks a day have 26 % greater risk of developing type 2 diabetes.
Hence by following the above precautions anyone can easily live a long and healthy life and keep their diabetes from causing a hindrance in their life.