Diabetes is a chronic condition as it affects the breakdown of glucose in the body and can later cause other serious conditions such as blindness and lower leg amputation. As per the worldwide statistics released by WHO, there has been a substantial increase in the number of people who have been diagnosed with diabetes, from 108 million in 1980 to 422 million in 2014.
Furthermore, diabetes has been identified as a major cause of blindness, kidney failure, heart attacks, and other serious conditions. Diabetes has also been linked to premature mortality. However, the good news is that other studies have also indicated that diabetes can be treated, and further consequences can be avoided with a balanced diet, physical exercise, medication, and regular screening.
A healthy diet is a major part of diabetes treatment and can reverse some of the distressful symptoms of diabetes. People with diabetes have to closely regulate their glucose levels to ensure that there aren’t any drastic changes that can lead to dire consequences.
Healthy diet for Diabetics
Dietitians and nutritionists are best equipped to formulate an accurate treatment plan for your health concerns. The Hundred Wellness Center’s resident dietitian, Dr. Ayla, has vast experience with healthy diet plans to manage different chronic conditions, including Diabetes.
You can follow a beneficial diet inclusive of fruits, vegetables, lean protein, and avoid foods with added sugars or trans-fat. You also have to closely monitor the amount of sugary and starchy carbohydrates you consume, as they can raise your blood sugar levels.
Our resident dietitian at The Hundred wellness center recommends the following healthy foods for diabetes:
Green leafy vegetables: These vegetables have high amounts of essential vitamins, minerals, and nutrients. Some vegetables are also a rich source of potassium, vitamin-A, and calcium. In addition, green vegetables have high antioxidant content and have low levels of sugar. Some of these vegetables include spinach, kale, broccoli, and cabbage.
Whole grains: Replace your daily grains with whole grains as they consist of high levels of fiber and more nutrients than refined white grains. These high levels of fiber help slow down the digestion process, and slower absorption of nutrients helps control blood sugar levels. Try to add whole grains such as brown rice, whole grain pasta, and quinoa into your diet.
Fatty fish: Fatty fish is a rich source of omega-3 fatty acids, and this further helps maintain overall heart and brain health. Mackerel, sardine, and salmon are some of the perfect choices of fatty fish to include in your diet.
Berries: All the different berries, such as blackberries, blueberries, strawberries, and raspberries, have high antioxidants and fibers. Oxidative stress within the body is linked to various health conditions such as heart disease and cancer. Research studies have identified high levels of oxidative stress in people with diabetes. Furthermore, berries also consist of important vitamins and minerals.
Beans: It is a source of plant-based protein and is an ideal alternative for other unhealthy food. Beans can help satisfy your appetite without the need for carbohydrate intake. Try different beans like kidney beans, black beans, and adzuki beans for a wholesome meal plan.
Walnuts: Like fatty fish, nuts contain healthy fatty acids which can keep your heart healthy. Walnuts are exceptionally high in omega-3 fatty acids and can help manage your heart health as people with diabetes have a higher risk of heart disease and stroke.
Citrus fruits: The citrus varieties include oranges, grapefruits, and lemons, which are especially helpful for diabetes. These fruits have antidiabetic effects and can help you get rich sources of vitamins and minerals you need.
Chia seeds: Chia seeds are considered a superfood due to their high antioxidant and omega-3 content. Research has indicated that chia seeds can help people manage type 2 diabetes. You can sprinkle chia seeds over different food or even water to include them in your diet.
A mix of these different superfoods can help you regain control over your health and improve your general well-being!
