December 27 2020 – Piyush Dwivedi
If you are diagnosed with type I or type II diabetes, and you are certain about your diet regime then, this article is going to be quite beneficial for you.
Diabetes and Diet:
Before dwelling deep and listing a range of food items, suitable for the consumption of diabetics. Let’s learn more about diabetes.
Diabetes is a chronic health condition that influences how food is converted into energy by one’s body. Part of the food you consume is broken down and released into the bloodstream as glucose. When your blood glucose levels increase, it signals the release of insulin from your pancreas. Insulin functions as a gateway to allowing blood sugar to be used as energy in the cells of the body.
Your body either does not produce enough insulin if you have diabetes or does not use the insulin it makes as efficiently as it should. Too much blood sugar remains in the body because there isn't enough insulin or pancreatic cells stop responding to insulin, which could lead to severe health issues over time, such as heart disease, loss of vision, and kidney pathologies. There is no cure for diabetes but one can control it effectually by making a few amends in lifestyle and diet.
Your dietary needs are basically the same as anyone else, whether you're trying to avoid or regulate diabetes, so no special foods are needed. Yet some of the dietary choices, most importantly the carbohydrates you consume, need to be considered. Losing only 10 % to 15% of your total weight will help reduce your levels of blood sugar, blood pressure, and cholesterol. Weight loss and healthy eating will also have a profound influence on your mood, stamina, and sense of well-being. People with diabetes have about twice the chance of heart disease and are at increased risk of acquiring mental health disorders, such as depression. Hence, with a few dietary amendments, you can control diabetes effectually. Here are a few foods you might like to include in your diet.
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Fish Enriched With Essential Fats:
Many individuals consider fatty fish to be one of the healthiest foods. Fatty fishes contain DHA and EPA while DHA and EPA contain omega 3 fatty acids, which have important heart health effects. Some of the fatty fishes are tuna, sardines, herring, anchovies, and mackerel. It is highly essential for individuals with diabetes who have an elevated risk for heart disease and stroke to get enough of these fats on a daily basis. DHA and EPA protect the cells that line your blood vessels, minimize inflammatory markers, and aids with the improvement of the functionality of your arteries. Hence, it has a cardinal role in controlling the chronic symptoms that might grow, with the progression of diabetes.
Green Leafy Vegetables:
Leafy green vegetables are highly nutritious. So, throw some of them into your carts if you desire to control your sugar levels. They have a low concentration of digestible carbs or fats, meaning they would not have a major effect on blood sugar levels. They are all good sources of various vitamins and minerals, including vitamin C. They include spinach, kale, and other green leafy vegetables. Research shows that people with diabetes have lower levels of vitamin C than people without diabetes and may have higher needs for vitamin C. Vitamin C serves as an effective antioxidant and has anti-inflammatory effects as well. Increased dietary consumption of foods high in vitamin C will help individuals with diabetes increase serum vitamin C levels while reducing inflammation and cell damage.
Moreover, green leafy vegetables are enriched with lutein and zeaxanthin. These antioxidants shield the eyes from cataracts and macular degeneration, which are common complications of diabetes.
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Virgin Olive Oil:
Replace your calorie-rich cooking oils with extra virgin oil, if you actually care about your heart wellbeing. Extra virgin olive oil does wonders for the heart. It keeps the arteries intact, with a better flow of blood and oxygen to the heart. Unlike extra virgin olive oil, some cooking oils tend to constrict the flow of blood towards the heart.
It contains oleic acid, a form of monounsaturated fat that has been shown to enhance the regulation of glycemia, decrease the levels of fasting and post-meal triglycerides, and has antioxidant properties. This is vital because people with diabetes appear to have difficulty controlling levels of blood sugar and have elevated levels of triglycerides. The fullness hormone GLP-1 can also be activated by oleic acid. Olive oil also contains antioxidants called polyphenols. Polyphenols reduce inflammation, protect the lining of blood vessels, prevent the havocs caused by oxidation of LDL, and prevents hypertension.
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Some Honorable Mentions:
Hence, start piling onto the food items that don’t cause the insulin to spike. Avoid pasta and high carb food items because they might affect your levels of glucose immensely and in turn damage your kidneys. Diabetics usually have kidney deformities, so try consuming food items that help to keep your kidneys safe as well.
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