Poor food choices combined with a sedentary lifestyle can dramatically raise the risk of type 2 diabetes. Fried foods, high-carbohydrate foods, and sugar-laden foods may appeal to the palate, but they significantly increase the risk of insulin resistance and type 2 diabetes. Our current lifestyle places us at a high risk of developing diabetes mellitus, but you may lower our risk of developing the condition by eating foods high in fibre, protein, and antioxidants, which may work as a protective barrier against diabetes, obesity, and other lifestyle diseases.
Plant-based proteins like beans, nuts, seeds, or tofu, fish and seafood, chicken and other poultry, eggs, and low-fat dairy are among the best foods for diabetics, according to the American Diabetes Association.
People with diabetes do not have to give up all of their favourite foods. Maintaining blood glucose levels can be as simple as balancing quantities and eating at regular intervals.
“Healthy foods and nutritionally balanced diet can help in improving blood sugar levels and also keeping them in the desired target range. Parm You need to look for options which are healthy and low in carbs” says a diabetic care coach and dietitian.
A list of items that can help you improve your blood sugar levels is also suggested by the dietician.
They are high in vitamins and minerals, as well as a good source of fibre. They include complex carbohydrates that take longer to digest, resulting in low sugar surges. Black wheat, barley, oats, quinoa, and ragi are among examples.
Green leafy vegetables:
They are high in fibre and are high in vitamins and minerals. Low in carbs and calories are green leafy vegetables such as spinach, lettuce, and amaranth leaves. You can incorporate them into salads and soups before meals.
Nuts: Nuts are high in omega-3 fatty acids. Almonds and walnuts, for example, are high in omega-3 and omega-6 fatty acids. Snacking on roasted fox nuts or a handful of toasted nuts is a fantastic idea
Fish, poultry, and eggs:
Omega-3 fatty acids and essential oils are abundant in fish. Chicken, eggs, and fish are high in protein and have a lot of complex carbs. To save calories, try baking or grilling. Protein aids in the suppression of hunger pains, allowing you to feel fuller for extended periods of time.
Cottage cheese and yoghurt:
They are good sources of protein, calcium, and vitamin D. Choose low-fat and low-carbohydrate choices. Snacks like mint buttermilk and berries with low-fat yoghurt are delicious.
Berries are a type of fresh fruit that is considered a superfood for diabetics. Vitamins and antioxidants abound in them. Fruits high in fibre, such as apple, berries, and pear, aid to reduce the rise in blood sugar levels. Salads, smoothies, and fruit curds are all options.