Know About Foods That Can Help Prevent Diabetes
Diabetes refers to a disease that occurs due to high blood sugar levels in our body, which is called blood glucose in medical language. It is the prime source of energy that comes from the food we eat. The pancreas makes insulin, a hormone that helps glucose reach from food into cells so that it can be used for energy. When someone has diabetes, either their body becomes unable to produce enough insulin or use it appropriately. Thus, glucose accumulates in the blood, causing a variety of symptoms, including exhaustion and even heart disease.
Symptoms of Diabetes
- Increased hunger
- Increased thirst & urination
- Blurred vision
- Weight loss
- Numbness/Pain in the feet or hands
- Nausea and vomiting
- Yeast infections
- Dry, itchy skin
Types of Diabetes
Type 1 Diabetes
With type 1 diabetes, the patient’s body stops making
insulin as their immune system destroys insulin-making cells in the pancreas.
Patients with type 1 diabetes are required to take insulin every day to stay
Type 2 Diabetes
Type 2 diabetes is the most common type, where the body of
patients with type 2 diabetes does completely use insulin.
This type of diabetes typically develops in women, especially during pregnancy, and in most cases, the symptoms start to go away after a few days of delivery. Diabetes diagnosed amidst pregnancy sometimes turns out as type 2 diabetes.
Food and Drinks that Can Significantly Increase Your Diabetes Risk
- Sweetened breakfast cereals
- Sugar-Sweetened drinks
- White bread, rice, and pasta
- Red and processed meats
- Saturated and trans fats
- Flavored coffee drinks
- Dried fruit
- Honey, agave nectar, and maple syrup
- Packaged snack foods
As you now know what foods and drinks you should avoid to
keep away from symptoms of diabetes, here are some of the best foods that can
help you maintain healthy levels of blood sugar.
1. Pumpernickel Bread
Pumpernickel bread and 100% stone-ground whole wheat bread
score 55 or less on the GI scale. Both types of bread have GI score lower than
any regular whole wheat bread as the ingredients used undergo less processing
than the latter.
During the processing stage, fibrous outer shells of grains
and cereals are generally removed. The fiber in pumpernickel bread slows
digestion in our body and helps to get blood sugar levels stabilized.
2. Sweet Potatoes
If we compare sweet potatoes and yams with regular potatoes,
the former has low GI scores and carries very high nutritious value. According
to one research,
there’s more fiber in the flesh of sweet potatoes than the skin, which is why
it (as a whole) could be beneficial for diabetes patients. It would be good if
these patients start using sweet potatoes or yams as a substitute for regular
potatoes in various dishes, including fries and casseroles.
3. Leafy Greens
Leafy greens, such as kale and spinach, are good sources of
different vitamins and minerals, including vitamin C. Diabetic people can
increase vitamin C-rich foods in their diet to increase serum vitamin C levels
and reduce inflammation and cellular damage.
Additionally, such veggies are excellent sources of antioxidants lutein, zeaxanthin, etc. These antioxidants help patients fight macular degeneration and cataracts in the eyes, which are common complications observed in diabetes patients.
Avocados contain less than 1 gram of sugar, healthy fats,
high levels of fiber, and few carbohydrates; thus, diabetes patients need not
worry before consuming them as avocados cannot be the reason for high blood
sugar. Besides, consumption of avocado can also help improve overall diet
quality and reduce body weight and BMI – body mass index. Hence, it can be an
ideal snack for a person with diabetes, reducing the chances of obesity that is
often the reason for developing diabetes.
Beans are highly nutritious and super healthy, which are a
type of legume that is rich in B vitamins, fiber, and minerals such as
potassium, magnesium, and calcium. They also have a low glycemic index that is
essential for diabetes management; thus, beans can help prevent diabetes.
Nuts, too, are nutritious and very delicious. Almost all
types of nuts contain low levels of carbs but good levels of fiber. Here’s a
list of nuts people should include in their diet to reduce the chances of
- Brazil nuts
Fish and shellfish are considered a valuable source of
protein, vitamins, minerals, antioxidants, and healthy fats that may help
regulate levels of blood sugar in the body.
Protein is important for controlling blood sugar. It helps
the digestive system work slowly and prevents post-meal increasing of blood
sugar. Moreover, it can also help avoid eating more than necessary and lose
body fat; both are indeed important to maintain healthy sugar levels.
8. Citrus Fruits
Even though several citrus fruits taste sweet, they may help
reduce levels of sugar in the blood. Citrus fruits have low glycemic levels,
and they do not influence blood sugar as compared to other fruits, for
instance, pineapple or watermelon.
Citrus fruits such as grapefruit, oranges, etc., are rich in
fiber and contain plant compounds such as naringenin – a polyphenol with strong
antidiabetic properties. (Source)
Eating whole citrus fruits can help reduce HbA1c, improve
insulin sensitivity, and provide protection against diabetes.
Eggs are amongst some of the highly beneficial and healthy
foods. They help our body in multiple ways; for example, eggs help;
- Decrease inflammation
- Improve insulin sensitivity
- Increase good cholesterol levels
- Modify the size/shape of bad cholesterol
According to a 2019 study, eating a low-carb, high-fat breakfast that includes eggs can help people with diabetes manage their sugar levels in the blood throughout the day. (Source)
10. Chia Seeds
Chia seeds are an excellent food for people with diabetes.
They contain high levels of fiber and low levels of digestible carbs. 11 out of
12 grams of carbs in 1 ounce of chia seeds are fiber, which doesn’t increase
blood sugar. (Source)
The above-discussed foods can really help a person with
diabetes to fight diabetes and others to prevent the development of diabetes in
However, if you or any of your friends or family members experience any diabetes symptoms, it is highly recommended to see a trusted doctor. Meet the best and reliable medical professionals at CVMedPro and start a consultation today. Feel free to call us at (877) 216-4215 or local: 559.450.6334 or visit our website – www.cvmedpro.com.
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