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5 Foods That You Must Include In Your Diet To Beat Type 2 Diabetes

Mon, Mar 22, 2021

If you are managing Type 2 diabetes, consumption of a diet that is properly balanced will help you keep blood sugar levels in check along with your weight as well. If the dietary plan enables achieving a better body weight while keeping blood sugar levels firmly in place, it will greatly lower overall risks for future complications likewise. You should aim for food items that are low in cholesterol, i.e. steering clear of egg yolk, red meat, dairy products with higher fat and animal products in this category. Avoid saturated fat content in foods such as red meat, coconut and palm oil, high-fat dairy and so on. Avoid foods that contain hydrogenated oil or trans fats along with foods that have higher added sugar such as candy, aerated beverages and desserts.

Here are 5 food items that you should consume for combating Type 2 diabetes.

  1. Non-Starchy Veggies - Vegetables of the non-starchy variety contain lesser carbohydrates although they remain highly effective in combating hunger pangs while offering nourishment via fiber, vitamins, minerals and phytochemicals alike. Some examples include carrots, mushrooms, cauliflower, cabbage, broccoli, onions and asparagus. They are ideal for people with Type 2 diabetes. These vegetables reportedly have a lower GI index as per studies.
  2. Apples - The adage about an apple a day keeps the doctor away is true! Apples may safeguard people against diabetes. Those consuming 5 or more apples each week usually had sizably lower risks of developing diabetes. Apples have lower carbohydrate content which is another benefit, to say the least.
  3. High-Fiber Vegetables - Vegetables like beans, peas and spinach come with rich fiber content and are ideal for Type 2 diabetes patients. Beans are excellent protein sources and they may help in reducing blood pressure and blood sugar alike. Studies have also stated that fiber consumption will help in lowering stroke risks as well.
  4. Leafy and Green Vegetables - Green and leafy vegetables are excellent additions to daily dietary plans. They are lower in digestible carbohydrates while enabling in better blood sugar control. They are also considered as an excellent source of healthy vitamins including Vitamin C which lowers inflammatory markers and also fasting blood sugar thresholds for those with high blood pressure or Type 2 diabetes. They are also antioxidants and are contained in several leafy and green vegetables including Palak, Methi and more.
  5. Eggs - Eggs come with a bevy of advantages for those who are diabetics. They help in enhancing sensitivity to insulin while also enhancing HDL cholesterol levels greatly. This is good cholesterol which is required by the body and eggs also help in modifying the shape and size of LDL cholesterol which is avoidable for the body. Eggs are also comprised of 77 calories and 6 grams of protein along with 5 grams of healthier fats alongside. Eggs also help in keeping you full for longer durations, keeping you away from the urge to consume junk or unhealthy food. Whole eggs are the best solution in this regard. The yolk is the key source of nutrients and even more so as compared to the egg white.

Nuts are a fantastic option for your daily diet. They contain vitamins, proteins, minerals and unsaturated fats alike. They also help greatly in reducing overall inflammation levels along with cholesterol and also in building up resistance to insulin alongside. Studies have indicated that consuming about 50 grams of walnuts, almonds and cashews in your diet will help greatly in controlling higher levels of sugars and fats alike.