Diabetes arises due to abnormally high blood sugar levels. The insulin produced by the pancreas are responsible for maintaining glucose levels in the blood. Absence or insufficient production of insulin or an inability to properly utilise insulin causes diabetes.
There are a number of ways to control diabetes. They are as follows:
- AVOID REFINED SUGAR
Refined sugar present in soda, white bread, biscuits and honey directly enter into the bloodstream and can increase sugar level. Hence, it is better to avoid such foods.
- HIGH FIBRE DIET
Whole grain cereals, brown bread, crackers, rice, or pasta are rich in fibre. Eat food with lower levels of trans fat, saturated fats, calories, sugar and salt. Following food items are the best to consume to control diabetes:
- Fatty Fish
Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.
- Leafy Vegetables
Leafy vegetables like spinach, kale and others are a good source of several vitamins, minerals and are low in calories. Hence, consumption of leafy veggies helps to lower sugar levels.
Cinnamon has properties of lowering the blood sugar level by decreasing the amount of glucose that enters into the bloodstream through our meal.
Eggs are a rich source of nutrients that promote heart health. Also, they are a source of good cholesterol needed for the body. Eating one egg a day helps to prevent heart disease or stroke.
Turmeric has anti-inflammatory properties and helps to lower sugar level along with preventing heart disease.
Nuts like almonds, walnut, cashew nut, pistachios, hazel nuts are rich in fiber and contain lower levels of carbs.
Garlic is a herb that is very helpful to get rid of diseases. Helps in reducing high sugar levels.
Broccoli helps to protect cells against free radicals produced during metabolism. Also, broccoli contains Vitamin C and magnesium.
- Other food items like Flax Seeds, Chia Seeds, Extra Virgin Olive Oil, Apple Cider Vinegar, Strawberries, Squash, Shirataki Noodles, Whole Grains, Cereals and Low-Fat Skim Milk and Cheese are very helpful to control diabetes.
- DRINKING WATER
A lot of studies say that drinking water helps control the blood sugar levels. Moreover, enough water intake will prevent dehydration and support kidneys to flush out the toxins through urine. Regular intake of water re-hydrates the blood, which lowers your blood sugar levels and further reduces the risk of having diabetes. However, opt for water and drinks that are calorie-free
- MANAGE STRESS
Stress has always been a reason for bad health and so it is in the case of Diabetes. It is very important for an individual to manage stress as it leads to the increase in blood sugar level. Stress management techniques help understand one’s stress and how to cope up with the same.
- SOUND SLEEP
A good 8 hours of sleep helps to relax the mind and body, hence promoting better mental and physical health. Lack of sleep leads to increase in sugar level and insulin sensitivity, resulting in weight gain. A proper sleep helps to maintain blood sugar and appropriate weight.
- AVOID SMOKING AND DRINKING
Smoking leads to higher risk of cardiovascular diseases. Drinking alcohol leads to the erosion of liver, pancreas and kidney.
- EXERCISE REGULARLY
Exercising for a good 1 hour everyday helps to manage health issues easily. Also, exercises lead to better physical and mental health.
- REPLACE ARTIFICIAL SWEETNERS WITH NATURAL SWEETNERS
Opt for natural sweetners like raw honey, stevia, coconut sugar, balsamic vinegar and dates. These are loaded with minerals and have low glucose.