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8 FOODS TO KEEP DIABETES IN CHECK
11 June 2019
Unchecked diabetes can increase the risk of other health complications in the long term. Eating healthy foods will help keep your sugar levels under control and keep you healthy. Make sure you incorporate healthy food items in your diet.
- Walnuts and Flax seeds: Walnuts and flax seeds contain essential fatty acids that improve heart health and lowers cholesterol. While there are other nuts which provide healthy fats and help curb hunger, these two are particularly beneficial. Nuts are also low in digestible carbs and help reduce blood sugar levels.
- Unsweetened Greek Yoghurt: Greek yoghurt is lower in carbs and higher in protein as compared to normal yoghurt. It helps control blood sugar levels and reduce the risk of heart disease due to the presence of probiotics in it. Do check the nutrition labels while buying Greek yoghurt as some brands make Greek yoghurts with high carbs and added sweeteners.
- Beans: Beans are high in protein and fibre and have a low glycaemic index. Soya beans, kidney beans and chick peas have the lowest GI. A low GI can lead to a lesser risk of coronary heart diseases.
- Fish especially Salmon: Fish has omega 3 fatty acids which help keep your heart healthy. Fishes like Salmon, sardines, herring and mackerel are nutrient dense and when consumed lead to healthy hair, skin, nails and bones. Protein-rich foods like fish do not contain carbs and thus helps keep the blood sugar levels in check. You can also ask your doctor about consuming fish oil tablets as a source of omega 3 fatty acids.
- Oranges: Citrus fruits like oranges and grapefruits are rich in fibre and thus aid in the digestion and absorption process. Oranges also contain folate and potassium which help normalize blood pressure.
- Whole-grain, high fibre foods: Foods like barley, lentils, peas are filling foods are rich in fibre. They help you stay full and avoid overeating. The fibre in them assists in improving the body metabolism keeping the digestive track healthy.
- Eggs: Eggs are one of the most filling foods which can keep you going for hours. They have antioxidants which are good for eyes while containing a good amount of protein. Eat the whole egg rather than just whites as the main benefits of eggs for diabetics are due to nutrients present in the yolk.
- Green leafy vegetables: Green vegetables have antioxidants. These antioxidants help protect your eyes from cataract and macular degeneration which are common diabetic complications. These vegetables are low in carbohydrates making them healthy and guilt-free foods for diabetics. So enjoy your palak saag guilt free.