Diabetes Food Check: Eat Apples & Avocados, Junk Most Things White
Food Matters
The life you lead and the food you eat are two important factors when it comes to diabetes. Both play a role for those who are already battling it and for those who remain vulnerable to it.
Whole foods that are not processed should always be on the menu. But also remember that some items have to be away from the dining table if you want to steer clear of diabetes.
Additionally, avoid special diets and stick to what you make at home. Just follow the basic rules like keeping a constant calorie count during meals.
Apples & Avocados A Day Really Do Keep The Doctor Away
A hypoglycaemic fruit, Apple is rich in fibre and an impeccable ingredient for a diabetic. It also contains Pectin, that helps reduce blood sugar levels and the requirement of insulin in the body by almost 50 per cent.
There is even a connection between avocados and diabetes. According to a study by the American Journal of Clinical Nutrition, women who consume good fats (found in avocados) are less likely to develop type 2 diabetes.
The Superseeds
Containing alpha-linolenic acid (ALA), which can be converted into omega-3 fatty acids, Flaxseeds offer benefits similar to consuming fish. They are also a good source of lignans and antioxidants.
According to the National Institutes of Health, flaxseeds may help in lowering hemoglobin A1C in people with type 2 diabetes.
Another study shows that when people with type 2 diabetes include flaxseeds in their diet, blood glucose levels decrease.
So whether you add it to your cereal, on salads, or whip up a smoothie, definitely include it in your diet.
Berries On Top
Berries are not just for cake toppings and holiday dinners. The power-packed fruits help break glucose into energy, which reduces the increased glucose levels by a considerable amount. Further, they increase the release of insulin, thus regulating glucose levels in the body.
Cranberries, known for helping prevent urinary tract infections, are also beneficial in a diabetes. The antioxidants found in cranberries may reduce the risk of heart disease.
Blueberries are high on anthocyanins, a chemical that stimulates the release of adiponectin - a hormone that regulates blood glucose levels. These berries are known to help lower blood glucose levels and lift depression.
The Original Sin
The first rule of the thumb for a person suffering from diabetes is to monitor their sugar intake. Any form of free sugar - honey, jaggery, maple syrup, table sugar, should be a complete no. And for those sweet cravings, opt for healthier alternatives like melons that are a good source of antioxidants, and Vitamins C and A.
Say No To White
Avoid anything that contains refined starch - flour, white rice, white pasta, bread. Once in the body, carbohydrates are broken down into glucose, thus affecting the blood sugar levels.
Thank you,
hackerboy 😊
Your hearts in the right place but you really ought to start looking into the causes of insulin resistance and factors that make it worse. PUFA6 from vegetable and seed oils like Flax seed oil are even worse for you than the higher glycemic carbs. They oxidize readily damaging arteries, and using up precious anti oxidants. You also use a lot more anti oxidants when burning sugars for fuel. Add to that the fact that macrophages can not operate properly when they are full of glucose which fills the same receptors as the ascorbic acid that they require. Best thing a Diabetic or pre diabetic can do is dump carbs and fruit and go high fat and quality protein. Then re evaluate again each 3 months.
Yaa..only we can control the quantity
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