Healthy balanced diet
- Diabetes is a type of disease in which blood sugar level increases in a blood stream.
- You cannot control diabetes only through medicines.
- You have to maintain your diet and you have to do proper exercises.
- Today I am going to tell you about healthy, balanced diet, which you can have if you are diabetic
Balanced diet for diabetes
- By eating certain dishes and by limiting others you can have an improved sugar level in your blood stream
- If you are diabetic it doesn't mean you have to live a deprived life
- You have to add sugar and carbohydrates in an appropriate amount as a little rise in it can raise your blood sugar level.
- To be fit and healthy you have to include following food items in your day to day life
- Fish
- Cinnamon
- Chia seeds
- Turmeric
- Yogurt
- Nuts
- You have to use extra virgin oil or olive oil as it will prevent other complications which can accelerate the side effects of diabetes
- Citrus fruits
All these items are very helpful in preventing sugar hike
Green leafy vegetables
- Leafy vegetables are considered as a full packet of nutrient, minerals and vitamins.
- Green leafy vegetables include
- Spinach
- Spinach is a magnificent source of iron, magnesium, vitamin A, protein and calcium.
- Spinach contains very less amount of carbohydrate,so if you want to maintain your carbohydrate intake you can add spinach in your diet plan.
- Broccoli
- Broccoli is an excellent source of magnesium, iron, folate and vitamin c.
- Broccoli is recommended for those who wants to lose weight and are suffering from type 2 diabetes.
- Cauliflower
- Cauliflower contains a less amount of carbohydrate and sugar it is very rich in iron, magnesium and sodium.
- Because of the fiber content of cauliflower it is beneficial for diabetic person.
Fish
- Fatty fish is highly recommended if you are suffering from diabetes as it contains a large amount of omega 3 in it and it has been reported that a diet which contains omega 3 fatty acid can prevent the rise of blood sugar level
- Rather than eating fried fish, eat grilled, roasted or baked fish.
- Fishes which are recommended
- Salmon
- Mackerel
- Sardines
Cinnamon
- Cinnamon is an excellent source of vitamin a, phosphorous, magnesium and potassium.
- Studies have shown that cinnamon is very effective in treatment of diabetes, it lowers down blood sugar level and decrease body's sensitivity towards insulin.
Chia seeds
- Chia seeds are rich source of fiber and it is very low in carbohydrates.
- It is an excellent source of omega 3 fatty acids
- It also boosts metabolism and promotes weight loss
- People those who are trying to lose weight and those who are suffering from type 2 diabetes, Chia seeds are highly recommended for you.
Turmeric
- Turmeric is said to be the God of nutrients.
- It has a large amount of nutrients, such as potassium, iron and beta carotene.
- Turmeric lowers down the blood glucose level and prevent diabetes it also boosts our immunity
Yogurt
- Yogurt is very rich in probiotics, due to this it controls and manage our blood sugar level
- It also stimulates pancreas to release insulin
- It decreases insulin sensitivity of our body .
- Nutrient supply of yogurt
- It is an excellent source of protein, calcium and potassium
Walnuts
- People suffering from diabetes are very prone to get heart diseases.
- Nuts contain omega 3 fatty acid
- Omega 3 fatty acid promotes heart health and it also controls diabetes.
- Studies have shown that those people who eat walnuts are less likely to develop diabetes.
- Regular consumption of walnuts decreases inflammation and it also prevents diabetes.
Virgin oil
- This oil is highly recommended if you are suffering from diabetes
- It improves heart health and it lowers down the blood sugar level.
- It also maintains your cholesterol level.
- Virgin oil contains oleic acid, olecid acid is a type of monounsaturated fat this fat lower down the harmful triglycerides.
- These harmful triglycerides are very high in type 2 diabetes.
Citrus fruits
- Citrus fruits are an excellent source of nutrients and vitamins such as vitamin c, potassium and folate.
- Citrus fruits,especially oranges contain hesperidin and naringin
- These two are considered as bioflavonoid antioxidants
- These oxidants reduce the adverse effects of diabetes.
Food to avoid during diabetes
- Avoid that food which contains large amount of sugar and carbohydrate
- White bread, puffed rice and other things which are made up of white flour, avoid it because when our body tries to digest it, it acts like sugar
- Glucose index of white flour is very high, it increases your blood sugar level drastically.
- Avoid refined sugar, refined sugar is very high in sweets, cakes and pastries.
- Avoid soft drinks
By adding certain things and by limiting others and by doing proper exercises and yoga you can prevent diabetes
- Start incorporating these strategies in your daily life and say goodbye to diabetes
- For more information you can also visit my other blogs
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