Introduction
The most common endocrine disorder in the globe is diabetes mellitus. It is a chronic condition characterized by hyperglycemia due to impaired insulin secretion with or without insulin resistance. The most common type of diabetes mellitus is the Type I and Type II. Type I diabetes mellitus occurs when the beta cells of the pancreas responsible for producing insulin get destroyed. Type I diabetes mellitus is categorized into Type IA (T-cell mediated beta cell destruction) and Type IB (idiopathic). Type II diabetes is a chronic disorder in which the pancreas fails to generate enough insulin or the cells in our body become insulin-resistant, resulting in a high blood sugar level.
One of the significant risk factors for diabetes is being obese, smoking cigarettes, drinking alcohol, and having a bad diet plan, i.e., eating food rich in oil, fats, and sugars more than the required quantity. Food rich in fat, oil, and sugar not only results in diabetes but also increases harmful cholesterol levels and gives chronic cardiac diseases & other health problems. Thus it is essential to have a healthy diet plan and exercise to prevent severe complications of diabetes. A healthy diet plan generally includes eating healthy foods in moderate amounts and at the right time.
Below are the seven best healthy foods that one can have in their diet to manage diabetes and take good care of their body
- Food rich in dietary fibers
Dietary fibers are good for our health. Do you know why? Dietary fibers help maintain healthy body weight and lower the risk of cardiovascular diseases, diabetes, and cancer. Dietary fibers include the parts of the plant foods that our body cannot digest. Unlike fats, proteins, and carbohydrates, nutritional fibers do not break down and pass relatively intact through the stomach, small intestine, and colon. Food rich in high dietary fibers has many benefits like:- Help in easy bowel movement
- Lowers bad cholesterol level
- Controls blood sugar level
- Increases the life
- span of an individual
According to the Institute of Medicine, National Academic Press, USA, men of 50 years of age and below need 38 grams of fiber, whereas men more than 50 years of age need 30 grams of fiber as daily intake in their diet. Similarly, women 50 years and below require 25 grams of dietary fiber per day, while women over 50 years require 21 grams.
Food rich in fibers that are beneficial for people with diabetes includes cooked lentils, black and white beans, corn, homemade popcorn without salt and butter, avocados, cabbage, broccoli, green peas, barley & oatmeal, and strawberries.
- Consuming Heart-healthy fish
Eating fish rich in unsaturated fats (omega-3 fatty acids) are beneficial for the heart’s health as they decrease triglycerides, control blood pressure, reduce inflammation, and decrease the risk of stroke. However, all these conditions are consequences of diabetes also. A diabetic person who is obese has high levels of bad cholesterol, a higher risk of heart stroke, and high blood pressure. Thus eating heart-healthy fish like salmon, tuna, mackerel, and sardines help manage heart disease and diabetes with the additional benefit of high protein. - Green leafy vegetable dish is a must-to-eat
Green leafy vegetables are rich in nutrition and less in calories. As a result, they play a significant role in controlling blood sugar levels and the long-term management of diabetes. For example, in a research article published in the British Medical Journal, Patrice Carter et al. at the University of Leicester found that eating more green leafy vegetables every day reduces the risk of diabetes by 14%.
Spinach, Cabbage, Carrots, broccoli, Tomatoes, Papaya, Pumpkin Cucumbers, Lettuces, and green peas are good for diabetic patients. - Have food rich in “Good-Carbohydrates”
Diabetic persons have to watch the intake of carbohydrates as these nutrients can cause a spike in blood sugar levels leading to severe complications of diabetes. Fresh fruits (apple, avocado, blueberries, papaya, and strawberries), green leafy vegetables, whole grains, rice & loaves of bread, legumes, cooked lentils, oats, and barley are good carbohydrates that should be given to patients with diabetes. Strawberries are rich in anthocyanins and have been found to control blood sugar levels and reduce cholesterol levels when eaten right after a meal. - Do not forget to include ” Good-Fats” in your diet
The correct quantity and right type of fats play an essential role in reducing diabetes, cardiovascular disease, and cancers. People should include monosaturated and polyunsaturated fats in their diet but within a limited quantity. One should remember that for diabetic patients, the diet should contain fewer amounts of animal fats and refined carbohydrates.
Monosaturated fats lower the LDL cholesterol level and protect the health of our hearts. Food items containing monosaturated fats include avocado, canola oil, peanut butter, peanut oil, cashew nuts, almonds, a small quantity of peanut butter, and sunflower oil.
Omega-3 and Omega-6 fatty acids are the two types of polyunsaturated fats that are beneficial to human health. For example, walnuts, canola oil, chia seeds, and heart-healthy fish are good polyunsaturated fats healthy for diabetes patients. - Do not underestimate the power of “ Chia seeds,” “ Cinnamon,” and “ Garlic”
Chia seeds are a rich source of fibers, polyunsaturated fats, and healthy carbohydrates. As a result, they lower down the blood sugar level and is very helpful in the management of diabetes. In addition, chia seeds have the therapeutic value of reducing blood pressure and prevent unnecessary weight gain.
Cinnamon has antioxidants and also has therapeutic value to manage diabetes. Cinnamon controls blood sugar levels and recovers the body from insulin sensitivity. Less than one teaspoon of cinnamon powder a day in tea or curry is enough to reap the benefits.
Garlic controls blood sugar levels, reduces high cholesterol levels, and reduces the risk of atherosclerosis. In addition, garlic contains Vitamin C and B6 as one of their major therapeutic constituents. In an article published in the Avicenna Journal of Phytomedicine, the authors have backed the therapeutic potency of garlic to lower the blood sugar level in diabetic patients. One clove of garlic can be eaten raw on an empty stomach or can be added to salads, or can also be added to curries. - Apple Cider Vinegar has potential benefits
Apple cider vinegar has been claimed to have many benefits for the management of diabetes. In a 2019 published research article to the International Journal of Medical Research & Health Sciences, Sofia Kausar et al. found that apple cider vinegar, when used regularly, can effectively manage diabetes. Apple cider vinegar was found to lower hypercholesterolemia and hypertriglyceridemia in Type II diabetes patients. Researchers have found that blood sugar levels in diabetic patients lower down up to 20% when apple cider vinegar is consumed with foods that contain carbohydrates. Researchers have found that two tablespoons of apple cider vinegar reduces fasting blood sugar levels by 6% and manages diabetes when taken before going to bed.
REFERENCES
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https://www.healthifyme.com/blog/diabetic-diet-plan/ - Diabetes diet: Create your healthy eating plan. Accessed at
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295 - Insulin Resistance and Diabetes. Accessed at
https://www.cdc.gov/diabetes/basics/insulin-resistance.html - Dietary fiber: Essential for a healthy diet. Accessed at
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983#:~:text=Dietary%20fiber%2C%20also%20known%20as,t%20digested%20by%20your%20body - 10 Fiber-Rich Foods for Your Diabetes Diet. Accessed at
https://www.everydayhealth.com/hs/type-2-diabetes-live-better-guide/fiber-rich-foods-pictures/ - Omega-3 in fish: How eating fish helps your heart. Accessed at
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614 - BMJ-British Medical Journal. (2010, August 20). Green leafy vegetables reduce diabetes risk, study finds. ScienceDaily. Retrieved September 14, 2021 from www.sciencedaily.com/releases/2010/08/100819214607.htm
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https://www.webmd.com/diabetes/news/20160719/healthy-fats-can-help-prevent-type-2-diabetes-study - Fats, American Diabetes Association. Accessed at
https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fats - Can You Eat Garlic If You Have Diabetes?. Accessed at
https://www.healthline.com/health/diabetes/garlic-and-diabetes#risks-and-warnings - Bayan, L., Koulivand, P. H., & Gorji, A. (2014). Garlic: a review of potential therapeutic effects. Avicenna journal of phytomedicine, 4(1), 1–14.
- Kausar, Sofia & Abbas, Muhammad & Ahmad, Hajra & Yousef, Nazia & Ahmed, Zaheer & Sheikh, Naheed & Ashfaq, Hira & Humayun, Ayesha. (2019). Effect of Apple Cider Vinegar in Type 2 Diabetic Patients with Poor Glycemic Control: A Randomized Placebo Controlled Design. International Journal of Medical Research & Health Sciences, 2019, 8(2): 149-159
