Reverse diabetes: Let food be your medicine

Diabetes does not have to imply a lifestyle of deprivation. Snacks that are abundant in fiber, protein, and healthy fats are the way to go. These nutrients will assist you in maintaining a healthy blood sugar level. Blood sugar levels can be raised by both sweet and starchy carbs, but people can choose to eat these foods in the proper amounts as part of a well-balanced diet. For diabetic patients, medication is essential, and they should regularly consult their doctors, but they also need to take care of themselves by modifying their diet to one that is “diabetes friendly”. Although there is no way found to cure type 1 diabetes, someone with type 2 diabetes may reverse the condition where diet plays a vital part along with medication and exercise.  Fruits and vegetables, eating lean protein, choosing foods with less added sugar, and avoiding trans fats are all key components of a diabetes-friendly diet, according to the American Diabetes Association (ADA). So, let's have a look at our diabetes-friendly, nutrient-dense diet that can help you enjoy your food. 

Green vegetables

Leafy greens, such as spinach and kale, are a good supply of potassium, vitamin A, and calcium from plants. Protein and fiber are also included. Green leafy vegetables are high in vitamins, minerals, and other nutrients. They have a negligible effect on blood sugar levels. Green vegetables include spinach, collard greens, kale, cabbage, bok choy and broccoli. Green leafy vegetables can be eaten raw or cooked in salads, side dishes, soups, and entrees. Combine with a lean protein source, such as chicken or tofu.

Almonds and walnuts

Nuts are a whole other great food to include in your diet. Nuts, like fish, are high in omega-3 fatty acids, which are good for the heart. Almonds are a great snack because they are both healthful and easy to eat. Walnuts are particularly high in alpha-lipoic acid, an omega-3 fatty acid (ALA). ALA, like various omega-3s, is essential for heart health. Almonds have been found in studies to assist diabetics control their blood sugar levels. In one study, 58 people who ate almonds every day for 24 weeks saw a 3% reduction in their long-term blood sugar levels. They also had lower insulin levels, a hormone that can exacerbate diabetes if it is constantly elevated. Because almonds contain a lot of calories, it's recommended to restrict yourself to a handful when eating them as a snack.

Berries

Antioxidants and fiber are abundant in blueberries, blackberries, strawberries, and raspberries. Vitamin C, vitamin K, manganese, and potassium are among the key vitamins and minerals found in them. Antioxidants are abundant in berries, which can assist to avoid oxidative stress. Chronic levels of oxidative stress have been discovered in diabetics in research. When the body's antioxidants and unstable chemicals called free radicals are out of equilibrium, oxidative stress ensues.

Tip: DO NOT DO the “no sugar rule” because when your blood sugar levels decrease, medicine might make them drop even more, resulting in hypoglycemia. Hypoglycemia can make you feel wobbly, causing you to pass out.

Beans

Beans are a healthy meal choice for diabetics. They are a good source of plant-based protein and can help people lose weight by reducing their carbohydrate intake. Beans also have a low GI and are better for blood sugar control than many other starchy foods. Eating beans can also aid with weight loss and blood pressure and cholesterol regulation. Beans include kidney beans, pinto beans, black beans, navy beans, and adzuki beans. Iron, potassium, and magnesium are among the nutrients found in these beans.

Avocado

If you do have diabetes, eating avocado as a snack may help you control your blood sugar levels. Avocados are a diabetes-friendly food because of their high fiber content and monounsaturated fatty acids. Individuals with type 2 diabetes who ate monounsaturated fatty acid sources on a regular basis showed considerable changes in their blood sugar levels, according to one study. Because avocados are heavy in calories, it's recommended to limit yourself to one-fourth to one-half of an avocado per serving.

Peanut butter and celery sticks, chia seeds, tuna salad, turkey roll-ups, chickpeas, citrus fruits, and sweet potatoes are just a few of the diabetes-friendly foods. Food balance between high and low GI meals is one strategy to manage diabetes. White bread, white rice, white pasta, popcorn, pumpkin, white potatoes, melons, and pineapple are all high GI foods.

Diet restrictions can be exhausting, but @UrbanBodyFix is here to make your meals more enjoyable, so believe you can and you'll be halfway there.