Diabetes is a rapidly growing global disease, with the number of people affected increasing from 108 million in 1980 to 422 million in 2014. It is a major cause of various health issues such as blindness, kidney failure, heart problems, stroke, and lower limb amputation. Controlling blood sugar levels is crucial for managing diabetes, and one of the primary factors in achieving this control is through food management.
Including certain foods can help individuals with diabetes effectively manage their condition. One of the top food choices for diabetes management is green leafy vegetables. These vegetables are low in calories and carbohydrates, which helps maintain blood sugar levels. They are also rich in fiber, aiding in the absorption of sugar. Recommended green leafy vegetables include spinach, methi leaves, and drumstick leaves, with drumstick leaves being particularly effective in reducing diabetes. They contain ascorbic acid, which stimulates insulin secretion and lowers sugar levels.
Another beneficial food group for diabetics is whole grains. Substituting refined grains with whole grains can have a positive impact on blood sugar levels. Whole grains are high in fiber and nutrients compared to refined grains, and they have a lower glycemic index, meaning they have a lesser impact on blood sugar levels. Examples of whole grains that can help control blood sugar include brown rice and ragi (a type of millet). Ragi, in particular, reduces oxidative stress and inflammation, contributing to diabetes control.
Berries are also highly recommended for diabetes management. Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, which combat oxidative stress—a common issue in diabetic patients. Berries are also a good source of vitamin C, which helps regulate blood sugar levels.
Beans are another excellent addition to a diabetic person's diet. They have a low glycemic index, effectively reducing blood sugar levels. Soybeans have a GI of 15, kidney beans have a GI of 28, and chickpeas have a GI of 33. Beans are complex carbohydrates, which means they are digested more slowly than other carbohydrate-rich foods. Incorporating beans into the diet can also aid in weight loss and contribute to reduced blood sugar and cholesterol levels.
Citrus fruits, such as oranges and lemons, should be included in the daily diet of individuals with diabetes. These fruits contain bioflavonoids that have anti-diabetic effects. Additionally, they are rich in vitamins and minerals without significantly increasing carbohydrate intake. The vitamin C present in citrus fruits helps control blood sugar levels.
It is equally important for diabetics to avoid consuming foods that can disrupt their blood sugar levels. Foods with a high glycemic index, such as white rice, white bread, pumpkin, white potatoes, sugary drinks, refined sugar, sweet cakes, pastries, biscuits, packaged snacks, and processed foods should be avoided as they can cause rapid spikes in blood sugar levels.
Maintaining regular eating habits is crucial for diabetes management. Skipping breakfast or having it very late is a common mistake that should be avoided. It is recommended to eat something within an hour of waking up. Morning drinks like warm lemon juice with chia seeds or water with Amla powder and turmeric can help maintain blood sugar levels throughout the day.
In addition to dietary considerations, managing diabetes also involves maintaining a positive mindset. Yoga believes that diabetes is a psychosomatic disease, implying that the mind's state can impact the body. Having a happy, worry-free, and anxiety-free mind can positively influence diabetes control. It is important to be caring, humble, and kind towards others while avoiding the urge to impose personal ideas on them. Accepting people as they are and living a happy and peaceful life can contribute to successful diabetes management.
In conclusion, diabetes is a rapidly growing global disease with severe health implications. Controlling blood sugar levels through proper food management is crucial. Including green leafy vegetables, whole grains, berries, beans, and citrus fruits in the diet can help manage diabetes effectively. It is also important to avoid high glycemic index foods and maintain regular eating habits. In addition to dietary measures, maintaining a positive mindset and living a happy and peaceful life play a significant role in managing diabetes successfully.
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