Today it’s high time to know how to control diabetes with proper food by following the best diet tips. Because most of the people in India are diagnosed with diabetes. Generally, we think that diabetes is a lifestyle disease that not be cured once we get it. But it may be wonder that food can cause diabetes and can control diabetes. Now we know what foods make diabetes control.
Foods for diabetes control
- Whole grains
- Pulses, meat, and poultry
- Nuts and oil seeds
How do whole grains help in diabetic control with diet tips?
Whole grains are plant sources that are directly obtained from the farm without any processing. They contain a non-digestible carbohydrate called fiber. When a diabetic person consumes whole grains, the fiber slows down the digestion process leading to reduced blood sugar levels. High consumption of refined cereals such as polished rice, maida, and corn flour may lead to an increase the blood glucose levels. Fiber helps in reducing cholesterol further leading to a decrease in the chances of getting heart disease.
Best whole grains for diabetic control.
- Millets( Foxtail,Jowar,Bajra,Ragi,Little millet,kodo millet,barnyard millet,proso Millet)
- Rolled(or) steel cut oats
Pulses, meat, and poultry consumption leads to diabetic control
Over time most diabetic patients lose their body weight because of insulin resistance. They don’t have enough strength to do the work. Pulses, meat, and poultry are the main sources of containing protein. Protein can take more time for digestion, which helps in reducing blood sugar levels. Protein also helps in building muscle mass. Increasing the muscle mass leads to obtaining more strength. Daily one egg is suggested for diabetic people. Meat including fish and chicken helps diabetic patients.
Pulses for diabetic control
- Black gram
- Green gram
- Bengal gram
- Red gram
- Horse gram etc..,
Are fruits and diet tips helpful for diabetic control?
Most of us think that fruits are not good for diabetic control because they contain more amount of fructose sugar. But daily 100 gms of fruits are recommended for diabetic patients. Because most of the vitamins and minerals are obtained from fruits only. Fruits should be consumed as whole fruit instead of fruit juice. However, too much consumption of fruits may lead to fatty liver in diabetic patients which further leads to obesity.
Fruits for diabetic control
Which Vegetables are good for diabetic control?
Apart from roots and tubers like potato, sweet potato, radish, yam, etc.., all the vegetables are good for diabetic patients. In the roots and tubers carrots and beetroot can be consumed in the raw form because the roots and tubers increase the sugar level when it gets cooked compared to the other vegetables. Daily 300 gms of vegetables and green leafy vegetables can be included in the diet. Because most vegetables contain anti-oxidants that help fight against cancer.
Nuts and oil seeds are beneficial for diabetic control.
Some of the nuts are beneficial for diabetic patients. Because it contains unsaturated fatty acids and protein. Unsaturated fatty acids help to reduce bad cholesterol in our body. Unsaturated fatty acids are also helpful in protecting the heart against heart diseases. It also takes more time for digestion which leads to control of the blood sugar level.
Nuts for diabetic control
- Pumpkin seeds
- Watermelon seeds
- Flax seeds
Best diet tips for diabetic control
- Avoid consumption of sugar, sweets, bakery products, cool drinks, ice cream, jaggery, and honey in the diet.
- Does not include animal milk in the diet. Instead of animal milk take plant milk like almond milk, soya milk, etc.
- Don’t include fatty foods such as poori, vada, etc.., in the diet.
- Avoid consumption of red meat like mutton, beef, prawns, etc..,
- Meals should be consumed regularly. Avoid frequent meals.
- The dinner should be completed before 7 pm.
- Daily Salt intake should be 3-5 gms a day.
- Avoid processed food, canned and preserved foods.
- Be careful while eating the outside food.
- Do Exercise regularly.
Consume at least 3-4 liters of water in a day.