The rate of increasing cases of diabetes is increasing rapidly on a global scale, and in countries such as India, it is mainly fueled by the effects of major overweight/obesity and unhealthy lifestyles. The estimates for the year 2019 showed that approximately 77 million people suffered from diabetes in India, which is expected to increase over the years to around 134 million by 2045, which is terrifying considering the fact that almost 60% of the cases within the country remain undiagnosed. The most common form of the disease is Type 2 diabetes, which can lead to multiorgan complications, broadly divided into microvascular and macrovascular complications. These factors contribute significantly to the increase in premature morbidity and mortality rates among individuals diagnosed with diabetes. Factors leading to the risk of getting diagnosed with diabetes include aspects such as ethnicity, age, obesity and physical inactivity, unhealthy diet, and even behavioural habits, in addition to the most common factors, which are genetics and family history.
How to Prevent Diabetes
Diabetes can be easily prevented by following certain health-improving ideas and changing your palette to a much healthier one. First and foremost, follow a healthy and balanced diet that includes high amounts of potassium and fibre, while avoiding foods with excessive amounts of sodium, carbohydrates and sugar. By aiming for good blood sugar control and incorporating regular exercise, one can easily reduce levels of getting diagnosed. For those suffering from being overweight, reducing weight by following healthy meals can also help in the prevention of the disease.
Food items necessary for diabetes patients
Non-starchy vegetables such as artichokes, asparagus, avocados, broccoli, cabbage, cauliflower, celery, cucumbers, green beans, mushrooms, olives, onions, tomatoes and zucchini are practically essentials. These vegetables are one of the most healthy foods that one can eat as a diabetic, as they’re full of essential vitamins and minerals that help regulate blood sugar. To get the most out of your non-starchy vegetables, one should choose either fresh or frozen vegetables over canned vegetables to avoid any added salt or sugar. Due to the fact that non-starchy vegetables have trace amounts of sugar and high levels of fibre, one can have as many of these vegetables as one want.
Leafy greens are packed full of nutrients and are lower in digestible carbs than other vegetables; this won’t result in one’s blood sugar rising, which implies that one can consume as many leafy greens as one want. Some examples of leafy greens to incorporate into your daily diet are spinach and kale, which have very high levels of vitamin C, which helps in managing diabetes, particularly type 2 diabetes. Leafy greens also contain specific antioxidants that help to protect your eyes from diabetic complications.
Fatty fish is one of the healthiest foods that you can consume, as it has a myriad of benefits. Fatty fish provide healthy amounts of omega-3 fatty acids, which can help avoid any potential harm to the heart due to potential complications from diabetes. These fatty acids also protect your blood vessels, reduce inflammation, and improve the function of your arteries after consumption. Above all else, fatty fish is also an excellent source of protein which will help one manage their weight with ease. Some good fatty fish are salmon and anchovies.
Nuts possess high levels of fibre and most of them are low in digestible carbs. The best types of nuts for diabetics include almonds, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts. While attempting to lose weight, the number of nuts consumed should be monitored as they do contain enough fats to negate the effects of one’s efforts.
Eggs are beneficial in controlling diabetes as they possess a great number of healthy fats, which can improve insulin sensitivity and provide antioxidant benefits that help reduce the number of free radicals in your body and protect against disease while decreasing inflammation.
Extra-virgin olive oil is one of the most effective oils at reducing the risk of heart disease as it contains a number of antioxidants that can help to reduce inflammation, protect cells, and decrease blood pressure. Other natural fats that help in controlling diabetes include coconut oil, avocado oil, any type of nut oil, lard, chicken fat, duck fat, coconut milk etc.
Apple Cider Vinegar
Apple cider vinegar is popular amongst health food fanatics as it helps improve insulin sensitivity, lowers blood sugar levels, and reduces blood sugar response by a significant margin when paired with meals that are rich in carbs. Due to its high acidity, it’s best taken when mixed with water to avoid damaging your teeth and oesophagus.
Probiotic Packed Dairies
Probiotic dairy can provide the biggest health benefits in line with the above-mentioned products due to its high concentration of necessary nutrients. For instance, greek yogurt is low in sugar and high in probiotics. Aim for unflavored Greek yogurt as the flavoured versions contain high amounts of sugar and tend to be more processed.
Diabetes doesn’t mean that you can’t eat your favourite foods, but you do need to monitor your blood glucose levels to stay safe. By incorporating these food items into your daily diet, you’ll give your body the nourishment it needs so you can indulge a little every now and then.