A healthy balanced diet can help people to control the risk of diabetes and regulate their blood sugar levels. Diabetes is a persistent disease that has been affecting adults as well as children all over the world. Diabetes symptoms are frequent urination, slow healing of wounds and cuts, blurred vision and numbness or pain in your hands. This metabolic disease causes long term effects like heart diseases, kidney failure, visual impairment, etc. It gradually reduces the immune system in the body and is not prone to cure small injuries faster.
Having inappropriate food can raise your insulin levels which produce inflammation in the body. The way we balance our diet helps to regulate the energy levels in the body the whole day. People with diabetes are recommended to eat food in smaller portions daily to regulate their energy levels.
List Of Foods That Decrease Risk Of Diabetes
Carbohydrates are energy-giving foods in the body that include sugar, fiber, and starch. A person with diabetes should be cautious about the intake of carbs. It directly affects insulin levels than other nutrients. Processed carbs such as white flour, white sugar, and white rice, baked goods, sweets, candies, soft drinks, and chips are the primary offenders to be avoided. The high intake of these foods may increase the risk of type 2 diabetes. Diabetic people need not completely avoid carbs as fruits and vegetables contain healthy carbs that regulate blood sugar levels.
Whole grains can also contain vitamins, minerals, starch, and fiber. Diabetic people must avoid foods like white bread, cakes, muffins, white pasta, cereals, crackers and pretzels that contain added sugar. People consuming more than 59g of whole grains are prone to the risk of diabetes. A limited amount of 30g is enough for the daily intake of grains. Healthy grains to include in our daily life:
- Brown or wild rice
- Daily consume cereals that contain 5 g of fiber per serving
Diet is of primary significance for people with diabetes. To reduce the risk of type 2 diabetes, you need to follow a proper diet plan, incorporate physical exercise and reduce stress. The total intake of grains per meal can regulate the blood sugar levels in the body.
Foods that contain sugar, sweets, and desserts are low in carbs and show a sharp incline in blood sugar levels. Sugary foods can cause weight gain and improve the risk of heart diseases. These foods are loaded with fructose, which drastically improves the insulin levels which in turn affects the women with PCOS. The increased insulin resistance lowers the metabolic rate and is a high risk of diabetes. Sodas, sweet drinks, sugar contained juices are high in carbs which results in weight gain, bad cholesterol and triglyceride levels. Artificial sweeteners show a negative impact on blood sugar levels and cause type 2 diabetes.
Tips To Control Diabetes
- First thing in the morning check your insulin levels and try to balance your daily intake of food.
- Try to take food at regular intervals of time and include three or four snacks.
- Make your diabetes diet more delicious by including different kinds of foods.
- Consume one cup of carbs every day.
- Limit your dairy intake to 1glass of milk or buttermilk as it increases your blood sugar levels.
- Avoid oily foods, deep-fried foods in your carb diet to avoid the risk of diabetes.
- Diabetic and insulin resistance people should not miss breakfast as it controls the blood sugar levels throughout the day.
- Replace your little hunger craving with nuts, seeds, protein, and low-fat dairy.
- Avoid packed fruit juices as it is high in sugar.
- Replace candies and chocolates with fruit salads.
- Avoid sugar syrups.
- Balance your sodium and salt intake.
- Limit your alcohol intake as it improves calories and increases glucose levels.
- Avoid heavy carb diets.
- Completely get rid of artificial sweeteners as it hurts the gut.
- Consume food five times a day to balance blood sugar levels.
- Maintain a record of your daily diet to know the amount of carbs, proteins, fats in your food.