5 foods that helps to manage diabetes

Controlling your blood sugar and
preventing diabetes complications can be
as simple as eating the right foods.
Certain nutrients that stabilize blood
sugar levels and save you from the
damaging effects of diabetes are just one
street away from your reach. A lot of
people do not perceive diabetes as an
illness, it is avoidable and controllable.
After all, there is no harm in living and
maintaining a healthy lifestyle. Here are
some handy foods you that can help to
manage or prevent idabetics.
1. Nuts: Peanut and tree nuts are
relatively rich in mono and
polyunsaturated fats, protein, fiber,
several B vitamins and antioxidant.
Mixed, unsalted, raw, or dry-roasted
nuts have benefits for both blood glucose
control and blood lipids and may be
used as part of a strategy to improve
diabetes control without weight gain.
Studies show that people who eat nuts
regularly have lower rates of heart
disease than people who don’t eat them,
and people with diabetes are at
increased risk of heart disease.
The key to eating nuts is not to eat too
many though; this is because they’re so
high in calories as well. Measure 2
tablespoons of nuts, count how many it
is, and limit yourself to that number, or
keep a tin of chopped nuts readily.
Sprinkle 2 tablespoons a day on cereal,
salads, veggies, just meals generally; or
on whatever meal that appeals to you.
2. Fiber-Rich Foods: People whose intake
of fiber range from 24 to 50g daily have
dramatic improvements in blood sugar
levels. Oh yes! It is that good. In fact, the
high-fiber diet is as effective as some
diabetes medications. The average
person should eat between 20-35 grams
of fiber each day. A study in the New
England Journal of Medicine showed that
people with diabetes who ate 50 grams of
fiber a day particularly soluble fiber
were able to control their blood glucose
better than those who ate far less. This
mostly applies to those who are
combating diabetes.
Focus fiber foods like fruits, cereals,
wheat bread, vegetables, beans, brown
rice, and whole grain. It adds bulk to
help make you feel full for those
combating diabetes. So given this benefit,
it is important to include it in your daily
diet to fight diabetes intensely.
3. Green Tea: Green tea has been known
for its power to prevent cancer and to
sharpen mental health. But tea offers
health benefits related to diabetes as
well. Studies show that chronic
inflammation caused by high-fat foods,
lack of exercise, and eating too few
fruits, vegetables, and good fats can
increase risk of hearts attacks and
thwart the body’s ability to absorb blood
sugar.
A simple solution: Drink green tea and
orange or other citrus fruit juice. They’re
all packed with flavonoids powerful
inflammation fighters to help you fight
diabetes. Note that both green tea and
black tea, are fine for this purpose; the
higher the polyphenols the better.
Polyphenols help reduce oxidative stress
and cause vasodilation (widening of the
arteries), which decreases blood
pressure, prevents clotting, and reduces
cholesterol. All of these activities reduce
the risk for heart disease, which is
elevated in people with
diabetes. However, polyphenols are
found in both green tea and black
tea. Drinking tea for diabetes is such a
good idea because tea contains
substances called polyphenols,
antioxidants found in every plant.
“Polyphenols help reduce oxidative
stress and cause vasodilation (widening
of the arteries), which decreases blood
pressure, prevents clotting, and reduces
cholesterol,” Dr. Steinbaum says. All of
these activities reduce the risk for heart
disease, which is elevated in people with
diabetes.
4. Apples : Apples are also full of
polyphenol. As noted earlier,
polyphenols protect against verity of
chronic diseases. Apples are also rich
in soluble fibre, the kind that helps keep
you full, slows down the absorption of
nutrients like sugar from your
bloodstream and lowers your cholesterol
level. The recommended daily intake for
fiber is 25 (for women) to 38 (for men)
grams a day. A skinned apple is still good
for you, but with skin an apple provides
4 grams of fiber – about 20% of the
recommended total daily intake of fibre.
In addition to helping to regulate blood
sugar and bowel function, soluble fiber
is thought to have an anti-inflammatory
effect that may help diabetics recover
faster from infections.
5. Legumes: Legumes of all sorts; green
peas, lentils, beans of all kinds, Soy nuts
and soybeans are a great addition to
prepare foods like; salads, stew and a
variety of ethnic dishes. This low-fat,
low-calorie, high-fiber, high-protein food
helps to reduce risk of diabetes
and heart disease. The fiber in these
foods slows down the release of glucose
into your bloodstream, which prevents
the blood sugar spikes that worsen
diabetes blood sugar control.