Type 1 Diabetes Mellitus is one of the leading reasons for death in the world. Read below to find out how these food items can help you to keep your blood sugar levels in check.
Diabetes Mellitus is one of the leading causes of death in the world. Every year millions of people across the globe die due to diabetes. This can occur to anyone and is also genetic at times. And with the lifestyle that we are leading, even teenagers and young adults are prone to this deadly disease. It occurs when there’s too much sugar in the blood. This deadly disease is divided into two types- Type 1 diabetes and Type 2 diabetes. Both of them are equally dangerous if not taken care of.
Type 1 diabetes is also known as insulin-dependent diabetes and this type of diabetes usually begins at childhood. It is a condition which is caused by the body attacking its pancreas with antibodies. When it comes to type 2 diabetes, it is the most common type of diabetes. Research suggests that over 90% of adults get type 2 diabetes. Obesity and an unhealthy lifestyle can cause type 2 diabetes. It is a milder form of diabetes than type 1. Be it type 1 or type 2, diabetic have to be careful with what they eat. Regular exercise, less or no alcohol consumption, and healthy eating habits are essential for diabetics.
Read below to find out super foods that should be consumed by diabetic patients:
Food items with great nutritional value should be included in the diet, but more than the glycemic index (GI) of food should also be measured. The GI tests how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. When it comes to diabetics, lower GI food should be included in their diet. Foods that are both nutritious and have a low GI help manage health and blood glucose levels.
1. Non-starchy vegetables:
These vegetables have fewer carbs and are packed with fibers, vitamins and minerals. Being low in carbs and calories, they can be consumed by diabetics. Asparagus, beetroot, broccoli, etc. are non-starchy vegetables with low GI that should be included in the diet.
Tomatoes in any form are filled with lycopene- a substance that may reduce the risk of cancer and heart disease. Tomatoes have a low GI ranking. Studies suggest that tomato consumption might help reduce the cardiovascular risk that’s associated with type 2 diabetes.
Berries are known as the powerhouses of antioxidants. They are packed with vitamin C and fiber. They have anti-inflammatory properties and thus are excellent choices for people with diabetes.
4. Citrus Fruits:
Citrus fruits like sweet lime, orange and grapefruit are a great source of fiber. The average orange has a GI score of 40 and the citrus with the lowest GI score is grapefruit. It has a score of 25, which is the lowest GI scores of all fruits.
5. Flax seeds and Walnuts:
Walnuts and flax seeds have magnesium, fibre, and omega-3 fatty acids. Walnuts also have alpha-linolenic acid, an essential fatty acid that boosts heart health and lowers cholesterol. Substituting nuts and other healthy fats for carbs can help lower blood sugar. Nuts, in general, have very low GI scores.
Beans are high in fiber and protein and are a great option for vegans and vegetarians. They also have essential minerals like magnesium and potassium. They’re low on the GI, too. Soya beans rank in around 16, while kidney beans come in at 24 and chickpeas around 28. Studies suggest that beans may be a good way to control glycemic levels in people with type 2 diabetes.
7. Lentils and other whole grains:
Whole grains are packed with antioxidants and soluble and insoluble fiber. They also keep blood sugar levels stable. Lentils provide B vitamins, iron, complex carbohydrates, and protein.