What foods should you be eating to get rid of diabetes?
Diabetes is one of the most common health problems in the world today. The ugly truth about this disease is that it has recently started to hunt both adults and children. The biggest culprit for the proliferation of diabetes is poor lifestyle. Poor food choices like more junk food, canned and sugary or starchy foods, sedentary lifestyle, sedentary lifestyle and stress all contribute significantly to the occurrence of this disease.
There are mainly two types of diabetes, Type 1 and Type 2. Type 1 has been predominantly observed to affect adolescents and occur due to little or almost no insulin production due to the self-destruction of pancreatic cells. Type 1 is very rare and comparatively more complicated to treat.
However, type 2 diabetes is quite common. In this case, insulin production continues, but our body develops insulin resistance. Because of this, the glucose remains in the blood and cannot be processed or transferred into the cells. Research shows that type 2 diabetes, along with many other factors responsible for this chronic health problem, is mainly due to unhealthy lifestyle habits. This means there are fair chances to control and treat type 2 diabetes by making natural and healthy changes in our lifestyle.
We spend a large part of our lives eating. Changing our diet can dramatically improve our health. But that doesn't mean we have to compromise on taste and variety and only have to have a few limited, boring dishes. There are plenty of healthy options that you can have fun with.
These are certain foods that are very effective against diabetes and, in the long run, can also help get rid of this disease completely.
1. Bitter gourd:
Also known as bitter melon, it is the most effective vegetable to include in the diet for controlling diabetes. First, it's high in fiber, calcium, and magnesium. Apart from that, the carotenoids found in bitter gourd act as antioxidants and help regulate hormones and alleviate insulin resistance. Bitter gourd can be fried as french fries, squeezed in juice or baked.
2. beans:
Prefer more dark and red beans like kidney beans, chickpeas, legumes and lentils. Canned beans have a very high sodium content. Therefore, it is better to use freshly soaked and cooked beans instead of canned beans. Beans are a great source of protein and fiber, and a healthy substitute for meat. They are also very filling and will keep you feeling full for hours.
3. Green leafy vegetables:
Think of everything that is fresh, green, and green. That being said, include lots of spinach, kale, broccoli, cabbage, cauliflower, artichokes, beets, asparagus, mustard greens, bok choy, and lettuce in your diet. Bake them, chop them and toss them in a large salad bowl, use them in soups or any other shape. You can play with all the greens and enjoy the benefits of lowering bad cholesterol and inflammation in the body, as well as increasing your fiber and magnesium intake.
4. Nuts:
Opt for healthier nuts and seeds. Almonds, pumpkin seeds, walnuts, chia seeds, and flax seeds are some of the healthiest options. They are called superfoods for a reason. Nuts and seeds are filled with high quality proteins, fibers, vitamins, and minerals like magnesium, potassium, and even calcium. They are full of antioxidants and help in lowering bad cholesterol i.e. H. LDL in the body.
5. Proteins and omega-3 fatty acids:
Sticking to foods that are high in protein and omega-3 fatty acids is a smart and healthy strategy. Proteins help build and strengthen the body cells and slow down the sugar absorption process. Omega-3 fatty acids control inflammation, stabilize blood sugar, and also reduce the risk of heart problems, which are often due to diabetes. Some of the rich sources of protein and omega-3 fatty acids are fish like salmon, tuna, nuts, seeds, eggs, flax seeds, walnuts, and sea vegetables.
6. Non-starchy vegetables:
As the name suggests, they are very low in carbohydrates. So eat them as often as you like as they are also high in fiber, vitamins, minerals and phytochemicals. Some of the most common and popular non-starchy vegetables that you can eat are artichokes, asparagus, mushrooms, celery, eggplant, cucumber, onions, radishes, okra, broccoli, Brussels sprouts. You can enjoy them as salads, smoothies or for baking.
7. Cinnamon:
Cinnamon is a fantastic and aromatic spice and has powerful medicinal properties. A cinnamon stick can be dipped in warm water and drunk as a tea. Roasted and ground cinnamon can be sprinkled on various dishes. The spice is known to lower blood sugar levels, lower LDL and increase HDL in our bodies.
8. Healthy fats:
The healthy fats are great options for filling your hungry tummy without risking or upsetting your blood sugar levels. Some examples of healthy fats are avocados, coconut oil, nuts and seeds, eggs, some fish and olives, etc. The reason these fats are good is that they have a very low GI (Glycemic Index). Stick to low GI foods as high GI fats raise blood sugar and can be very harmful to the body.
9. Whole fibers:
Instead of refined flour, prefer whole grains like brown rice, millet, oatmeal, barley, quinoa, and rye, etc. They are coarse and water-soluble with high levels of protein, fiber, vitamins, fats, and minerals.
10. Green tea:
Most of the time our hunger is wrong. The body is usually dehydrated and we mistake it for hunger. In such cases, try using a glass or two of warm water. You can also use herbal tea to add flavor to the day. Green tea is a very useful drink in this case. It contains catechins, antioxidants, and is helpful in lowering bad cholesterol and controlling blood sugar levels.
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