5 expert-approved best foods to control diabetes

Diabetes is one of the rapidly growing global diseases. According to the latest World Health Organization report released in The Lancet on World Diabetes Day states that the number of adults living with diabetes worldwide has surpassed 800 million, more than quadrupling since 1990. The analysis, conducted by the NCD Risk Factor Collaboration (NCD-RisC) with support from the World Health Organization (WHO), highlights the scale of the diabetes epidemic and an urgent need for stronger global action to address both rising disease rates and widening treatment gaps, particularly in low- and middle-income countries (LMICs). Number of people having diabetes has grown from 108 million in 1980 to 422 million in 2014. And this one disease is the major cause of blindness, kidney failure, heart issues, strokes and lower limb amputation. Hence, controlling the blood sugar level is the primary task of diabetic patients. It is important to understand that sugar enters our bloodstream from the food we consume and hence food control is the major factor in controlling diabetes. In a video on YouTube, Dr Hansa Yogendra, who runs the page called The Yoga Institute, explained about some excellent foods which one must consume to manage diabetes. Take a look.

As per Dr Hansa, green leafy vegetables are low in calories and are low in carbohydrates. Hence, they keep blood sugar levels in balance. They are rich in fiber. Hence, they help in absorption of sugar at the right pace. One must consume spinach, methi and drumstick leaves in their regular meals. Among all green leafy vegetables, drumstick leaves have proven to really reduce diabetes. They are rich in ascorbic acid, which leads to increased insulin secretion in our body and so it reduces the sugar level, she adds.

Substituting refined grain by whole grain can really help reduce diabetes, she states in the video. She further explains that whole grains have lots of fibers and nutrients compared to refined grains. Also, the whole grains have a lesser glycemic index, thus comparatively having less impact on blood sugar level. Whole grains like brown rice, ragi and rye and such things are excellent foods to control the blood sugar level. She adds that ragi is excellent food among all millets. It reduces oxidative stress and inflammation, which in turn helps in controlling diabetes.

In her opinion, berries like strawberries, blueberries, raspberries and blackberries, are excellent food. They have antioxidants that reduce oxidative stress. Oxidative stress is very common in diabetic patients. Also, berries are very good in vitamin C2, which are known to keep blood sugar levels in balance.

Beans are low in glycemic index and so they effectively reduce blood sugar level. In the video, she adds that the glycemic index of soya beans is 15, while kidney beans are 28 and chickpeas 33, which makes beans complex carbohydrates, so the body digests them slower than any other carbohydrate diets. She explains, eating beans would really help even in weight loss and so blood sugar and cholesterol are reduced as well.

She recommends adding citrus fruit to your daily diet. Oranges and lemons have an amazing anti-diabetic effect, and modern researchers believe that they have bioflavonoids. All this is available in orange and lemon and this has anti-diabetic effect. All these citrus fruits are excellent in vitamins and minerals without adding carbohydrates into your food. Also, vitamin C of all these citrus foods helps in controlling blood sugar level.

She recommends avoiding food which has a high glycemic index like white rice, white bread, pumpkins, white potatoes, maida preparations, refined sugars, sugary drinks, sweet cakes and pastries, biscuits and packaged snacks and packaged foods.

In the video she adds that it is important to keep eating every two hours. The major mistake many make is by skipping breakfast or having a very late breakfast. Make sure you eat something within one hour after you wake up. You can have warm lemon juice with chia seeds first in the morning or add amla powder with a pinch of turmeric in warm water early in the morning, she adds. These morning drinks can help to maintain your blood sugar level throughout the day. Also, keep your mind free from worries and lead a happier life, she concludes.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.