Diabetes is a rampant health problem that continues to affect people around the world. It is a condition in which blood glucose or sugar levels are excessively high, which can lead to other serious problems such as kidney failure and stroke. With such a terrible disease, it becomes crucial to create awareness around it. November 14 is celebrated every year as World Diabetes Day to highlight the complications of the chronic disease. The day was proposed by the International Diabetes Federation in 1991 with the support of the World Health Organization and became an official United Nations Day in 2006.
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Therefore, if you are diabetic, it is imperative that you control your eating habits. After all, you need to know how to control your blood glucose, blood pressure and cholesterol levels. On the occasion of World Diabetes Day, we have listed some foods that are beneficial for people with diabetes. You must include these foods in your diet, if you are diabetic and lead a healthy life.
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Here are 5 foods you can include in your diet:
1. Citrus fruits
Acidic fruits such as oranges and lemons are best known for their freshness and sour taste. They are also used to add a touch of spiciness to many dishes. But, there are more reasons to consume them. According to the American Diabetes Association, citrus fruits contain healthy fiber along with potassium and folate that can help regulate blood sugar levels and control diabetes. Here is a recipe for a wonderful cinnamon garlic tea that you can try. Click here for the recipe.
2. Yogurt
Yogurt is commonly used in Indian households for a variety of purposes, be it to make a lip balm or a delicious glass of lassi. If you have diabetes, you may want to make sure you include yogurt in your diet. A study by researchers at the Harvard School of Public Health (HSPH) found that consuming yogurt could reduce the risk of type 2 diabetes. In addition, yogurt is rich in calcium and protein and can improve overall health. Discover some yogurt-based recipes here.
3. Chia seeds
Chia seeds are touted as an effective superfood that aids in weight loss. Experts suggest that chia seeds can also help you control diabetes. They contain antioxidants, omega-3 fatty acids, magnesium and fiber. These nutrients can help reduce the risk of type 2 diabetes and its associated complications. Click here for some amazing recipes that can be made with chia seeds.
4. Mixed nuts
You should savor some mixed nuts like almonds and cashews among others on a regular basis. These foods are rich in omega-3 fatty acids and have a low glycemic index. Additionally, the nuts’ other properties help reduce diabetic inflammation, blood sugar, and LDL levels. Therefore, having about 30 grams of nuts (which is equivalent to a handful of the same) should be consumed daily. Click here to learn how to include nuts in a diabetes diet.
5. Whole grains
If you are diabetic, you should try to include whole grains like barley and oats in your diet. It is true that these are loaded with fibers and therefore take quite some time to digest. They restrict the increase in blood sugar. Whole grains are also rich in B vitamins, iron and minerals, which is another plus. Click here to learn how you can enjoy whole grain recipes.
These foods and a healthy lifestyle will help you keep diabetes under control.
Disclaimer: This content, which includes advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for such information.
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