Diabetes is one of the metabolic disorders which is caused by elevated blood sugar. The most common form is diabetes 2 in which the body is immune to insulin or lower production of insulin in the body.
Diabetes is one of the lifestyle diseases which is commonly found in low- and middle-income countries. The presence of diabetes affects the heart, vascular, kidney, eye, and nerve health.
As per World Health Organisation (WHO), diabetes is the 7th deadliest disease in the world. In 2016, an estimated 1.6 million death was caused by diabetes alone across the globe.
Though diabetes has several ill effects, however, it can be controlled by the right balance between the food items in agreement with the medical consultants. Some of the food helps in reducing blood sugar.
What are the foods that normalize blood sugar markers?
Blood sugar is the essential fuel of the body produced by the metabolism of carbohydrates and glucose. In presence of insulin immunity or insufficient production of it may cause an increased level of blood sugar in the body.
An elevated level of blood sugar for a prolonged period can damage other organs like the heart and kidney. The right balance between the macronutrients can help in regularizing blood sugar and reduces its effect.
Green Leafy Vegetables
Green Leafy vegetables are a rich source of vitamins and minerals. These are also loaded with antioxidants properties. Kale is rich in potassium and calcium and helps in reducing blood sugar levels.
Leafy vegetables are rich in protein and fiber. Fiber helps in reducing the residence time of food inside gastrointestinal tracts and reduces the absorption of nutrients which may impact blood sugar.
Some of the green vegetables that help in reducing blood sugar include:
- Spinach
- Kale
- Cabbage
- Broccoli
Studies suggest that the regular consumption of kale juice helps in reducing blood sugar markers and blood pressure.
Berries
Berries are rich in fiber, vitamin C, vitamin K, manganese, potassium, and antioxidants. It doesn’t contain carbohydrates which takes part in the production of glucose and hence blood sugar. It should be included in breakfast for healthy nutrition.
Studies have found out that consumption of berries helps in the reduction of chronic oxidative caused by the imbalance between antioxidants and free radicals in diabetic patients.
The antioxidants present in berries helps in preventing several diseases like heart and vascular ailments, cancers. It is very important in maintaining the proper functioning of the body.
Some of the berries which might help in reducing the ill effects of diabetes include:
- Strawberries
- Raspberries
- Blueberries
- Blackberries
Whole Grain
Whole grain contains more fiber and nutrients than any processed grain. Canned and processed foods are loaded with added sugar, preservatives, and deficient in fiber.
Whole grains have a low level of the glycemic index (GI) than regularly processed grains which helps in reducing the blood sugar level and prevents diabetes.
The rich fiber content in whole grain helps in efficient digestion which slows down the absorption of nutrients which might be responsible for the blood sugar enhancement.
Some of the whole grains which will help in reducing the risk of diabetes include:
- Millets
- Whole Grain Bread
- Whole Grain Pasta
- Brown Rice
- Quinoa
- Rye
- Buckwheat
Fatty Fish
Fatty fish are a rich source of monounsaturated and polyunsaturated fats which helps in reducing the markers of high blood sugar and lipids in diabetic people.
Fatty fish contain omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which is essential for vascular and heart health.
The presence of vitamin D and calcium makes it essential for people with metabolic and bone disorders. Its consumption helps in providing strong bone and healthy metabolism which is key to the absorption of nutrients.
Some of the fish which might help in reducing the risk of diabetes includes:
- Salmon
- Tuna
- Sardines
- Mackerel
- Trout
Beans
Beans are rich in proteins and fiber along with other essential micro-nutrients. The protein-rich diet helps in reducing the overall intake of food and in general carbohydrates and play a vital role in regulating blood sugar level.
Fiber helps slow down the absorption of nutrients from the food which might be essential for blood sugar formation. It also improves the metabolism and helps in reducing the risk of other lifestyle diseases.
The GI of beans is lower which makes it very useful for the regulation of blood sugar and preventing any ill effects caused by it.
Some of the beans which might help reduce blood sugar include:
- Kidney Beans
- Black Beans
- Pinto beans
Nuts and Seeds
Nuts and seeds could be good snacks and yogurt toppings for people with high blood sugar levels. These are rich in natural fats and essential vitamins and minerals.
The omega-3 fatty acids help in reducing the risk of heart diseases by regulating blood pressure and blood sugar markers.
In one of the studies, it is found that eating nuts and seeds reduces the risk of diabetes and the aftereffects of it.
In addition to the above benefits, these ingredients are loaded with antioxidants which help in neutralizing the oxidative in diabetic patients and prevents diseases like heart failure.
Some of the nuts and which might help reduce the imprint of high blood sugar includes:
- Walnut
- Almonds
- Brazilian Nuts
- Chia Seeds
- Pumpkin Seeds
- Sunflower Seeds
Beverages
The different varieties of beverages available in the market are loaded with calories and added sugar which is detrimental to any diabetic patient.
Added sugar acts as an igniter for diabetic patients and it can cause severe blows if not consumed in the controlled amount.
It should be substituted with low-calorie drinks such as lemon water without added sugar and salt or place cucumber in the water and drink. Its consumption helps in reducing the sugar intake at the same time reducing the food intake.
Some of the drink which can be consumed by diabetic people includes:
- Unsweetened Tea (with or without lemon, cinnamon stick)
- Light beer
- Small intake of Wine
- Black Coffee
Summary
Diabetes itself is a life-threatening disease and it also causes heart and renal failure in extreme conditions. The root cause of diabetes is very much engraved in our eating habits and can be prevented and controlled by the judicious choice of food items in our diet. However, the use of medical consultation should always be welcomed for desired results. “Eat Healthily, Be Healthy”.
