Diabetes has become one of the most common and worst problems. In India, there are an estimated 72.96 million cases of diabetes in the adult population. This is because of an unhealthy lifestyle and improper diet. In fact, there are many foods for diabetes to add and avoid. Moreover, many people just ignore this problem which becomes a major problem in the future.
How is Diabetes caused?
Diabetes is caused when your blood sugar levels are too high. The sugar level in the body rises when you eat food that spikes insulin levels. Moreover, most of the fast-digesting carbs, like white rice, spike your insulin levels.
Is Diabetes a Disability
Diabetes is no longer considered a disability because it is a medical condition and can be cured with proper nutrition. In fact, people with type 1 or type 2 diabetes have to restrict some foods that spike insulin levels and the blood sugar levels will come at normal levels.
Foods For Diabetes to Add
Brown Rice is the most important food for diabetes as it is a slow-digesting carbohydrate and does not spike your insulin levels. Provided that, it is filled with nutrients, it is the best option for people who do any kind of physical activity. In fact, it is filled with fibre, antioxidants, vitamins, and minerals which may control blood sugar levels and prevent diabetes.
Sweet Potato is another type of carbohydrate food for diabetes that does not spike insulin levels. Many people think that sweet potato is sweet and is bad for people with diabetes, but it is a better option than white potato. As a result, they are high in antioxidants, vitamins and minerals which can be added to the diet.
Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats. In addition, the fat present in it is a healthy fat that helps to fight diabetes. Adding avocado to your diet will not only help to reduce diabetes but also help to lose weight, increase insulin sensibility and lower cholesterol.
Fruits like Banana, Apple, Watermelon, Papaya can be added by keeping in mind the limitation. However, the sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially. It is a natural sugar and is less harmful than artificial sugar.
Fish like Salmon and Tuna are some of the healthiest options to choose from. Moreover, the omega-3 present in fish is good for heart health. It is also a good source of protein and helps to complete our daily protein requirement. Mostly, diabetic patients have a low level of Vitamin D and adding fish is a good way to add to your dietary Vitamin D intake.
Eggs are another healthy and best option for diabetic people. Furthermore, egg whites are considered a lean source of protein as it does not consist of carbs and fats. Similarly, there is no rise in insulin level as there are no carbs present in it.
Low Fat Dairy
Low-fat dairy products are very good foods for diabetes such as low-fat milk can be consumed by people with diabetes. Among all dairy products, yoghurt is considered the best because of its end number of health benefits. Besides curing diabetes, it also helps in digestion and acid reflux.
GI score of 55 or lower making them less likely to cause spikes in insulin levels. As it contains B-glucans, it helps to reduce glucose and insulin responses after meals.
Olive Oil/Canola Oil
Olive oil reduces blood sugar levels and cholesterol. Besides olive oil and canola oil; Coconut, Soyabean, Mustard, Sunflower and Peanut oil are some healthy options to choose from for people having diabetes. To clarify, researchers have found that olive oil is beneficial in reducing insulin sensitivity.
Caffeinated and Decaffeinated coffee can help in reducing the risk of type 2 diabetes. It is good for decreasing insulin sensitivity and raising plasma insulin levels. On the other hand, homemade juices are one of the best and healthiest options to choose from as they will not contain artificial sugar which is common in packed juices.
Foods to Avoid in Diabetes
- Packed Juices
- White Rice
- White Potato
- White Bread
- Oily Foods
- Whole Milk/Ice-Cream
- Maida/White Flour
- Diabetes is caused when your blood sugar levels are too high.
- Brown Rice is the most important foods for diabetes and a slow-digesting carbohydrate and does not spike your insulin levels.
- Sweet Potato is another type of carbohydrate food that does not spike insulin levels.
- Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats.
- The sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially.
Frequently Asked Questions
Which fruits are good for diabetics?
What vegetables should diabetics avoid?
1. White Potato
How can I lower my sugar level quickly?
Do not add foods that raise your insulin levels and start doing any kind of physical activity like running, jogging or a normal workout.