Being a type 2 diabetic does not have to mean a lifetime of drug dependence. In fact, if you have only been diagnosed with prediabetes, changes in your lifestyle alone could help you reduce your risk of developing type 2 diabetes by 58%. On top of that, a careful diet can help a lot to keep your blood glucose levels under control. Needless to say, opt for fresh produce and stay away from refined and processed foods. Also try a low-fat vegetarian diet. Research has shown that people with type 2 diabetes who switched to a low-fat vegan diet for diabetic experienced an improvement in their glucose and lipid control and a lower risk of mortality.
Here is a List of Diabetic Foods that can Eat.
As we all know, juicy red apples are not only delicious but also healthy. If you are diabetic, apple is one of the best fruits you can eat. With a low glycemic index of 38, apples are slowly digested and absorbed by the body. And this means a reduction in high blood glucose and insulin levels. Apples also have a high soluble fiber content, which controls the level of blood sugar and lowers cholesterol. Several studies observe that the consumption of apples is generally associated with a lower risk of developing type 2 diabetes.
A common myth surrounding diabetes is that sweet fruits increase the progression of the disease. Although the fructose present in fruits does not particularly affect your blood sugar levels, you should be careful with fruit juice. Whole fruits such as berries – blueberry, blackberry and raspberry – are, in fact, good for diabetics.
“Berries, especially blueberries, are rich in antioxidants called anthocyanins, which could play a role in reducing insulin levels”.
Most studies note that the consumption of berries is associated with better insulin resistance and a lower risk of diabetes. However, it is important to note that the results are not consistent between studies and warrant further research.
Experts suggest that 25-25% of daily calories should be satisfied by fats, if you are diabetic. Although saturated fats are not good for you, it is important that you include healthy fats such as monounsaturated foods such as avocados in your diet. Avocados are also rich in potassium, an essential mineral for people with type 2 diabetes, as it helps neutralize sodium levels. However, moderate your consumption of avocados, since excessive potassium intake can be as dangerous as consuming too little.
4. Bitter Melon:
Known as “karela” in India, this medicinal plant is used to treat diabetes mellitus in Ayurveda. Bitter gourd or bitter melon have been found to reduce blood glucose levels in people with type 2 diabetes. Studies and trials have found that juice, dry powder and fruit have moderate hypoglycemic effects. It is even believed that the components of bitter melon have structural similarities with insulin in animals. It has been found that both fresh fruit and dried fruit extract powders reduce blood glucose in experimental animals. The efficacy of the aqueous powdered extract of fresh whole ripe fruits has been comparable to that of a synthetic glucose-reducing drug, and with no apparent side effects.
Beans are suitable diabetic foods high in protein and low in fat that contain complex carbohydrates that prevent you from getting fat. With a low glycemic index, beans also reduce high levels of insulin and blood sugar and help control diabetes. Dried beans also contain soluble fiber, which reduces the level of cholesterol and improves the overall health of the heart. Including lentils in the diet can also reduce the risk of coronary heart disease in diabetics.
The beta – carotene, the pigment that gives carrots their orange delicious, is also responsible for its health benefits. Inside your body, the pigment becomes vitamin A, a powerful antioxidant that can help control type 2 diabetes, especially in individuals with vitamin A deficiency.
7. Vegetables without Starch: Broccoli, Zucchini and Spinach:
Non-starchy vegetables are high in fiber and low in carbohydrates. Including these vegetables in your diet will prevent you from consuming too many calories, thus facilitating weight loss. And weight control is the key to treating type 2 diabetes.
8. Whole Grains: Oatmeal, Quinoa and Whole Wheat Bread:
Unlike refined grains, whole grains such as oatmeal, brown rice and whole wheat bread are good for people with diabetes. Whole grains improve insulin sensitivity, improve blood sugar metabolism and prevent blood sugar spikes. A study that surveyed 160,000 women revealed that those who took 3 to 4 servings of whole grains every day were 30% less likely to develop type 2 diabetes than those who did not. However, in people with certain genetic variations in the SLC30A4 gene, while the beta-carotene pigment reduces the risk of diabetes, gamma tocopherol – a common form of vitamin E – present in whole grains is associated with a higher risk of diabetes type 2.
9. Lean Fish: Flounder, Cod and Sole:
Lean fish is high in protein but low in fat. Protein foods facilitate weight loss and, therefore, control of type 2 diabetes. However, this only applies to lean fish and not to fatty fish. Also, eating fish is not enough; In addition to eating fish, it is also necessary to follow a low carb diet and exercise regularly.
10. Unsweetened Soybeans:
Unsweetened soy products contain a group of phytoestrogens called isoflavones, which can alter insulin resistance and prevent the progression of type 2 diabetes. This is especially true for postmenopausal women. However, sweetened soy products can actually increase the risk of diabetes.
Walnuts are rich in polyunsaturated fatty acids, which are known to improve insulin sensitivity and control type 2 diabetes. When consumed in moderation, they can also help you lose weight. Studies suggest that nut consumption is inversely proportional to the risk of developing type 2 diabetes.
12. Indian Gooseberry or Amla:
This acidic green berry is popular in the Indian subcontinent and is also a commonly used remedy in ayurveda. Indian gooseberry can improve your glucose metabolism due to its hypoglycemic properties. Its antidiabetic effects have been attributed to its free radical elimination properties and its antioxidant action. Amla can also help prevent hyperglycemia or reduce cases of the problem in diabetics. It has also been found to help reduce diabetic nephropathy, neuropathy, protein wasting and heart problems, all of which affect diabetics and are responsible for many medical complications they face.
13. Fenugreek Seeds:
Reduce insulin resistance and improve your glycemic control with the help of exotic spices and fenugreek seeds. Having the extract for a couple of months along with regular treatment improved glycemic control and reduced the insulin resistance of test subjects with type 2 diabetes. Fenugreek seeds have many other health benefits.
You can improve your insulin sensitivity and keep your blood sugar under control by adding some cinnamon to your daily diet. It can not only help prevent insulin resistance, but also prevent type 2 diabetes and prevent the development of metabolic syndrome. One study found that the daily intake of 3 g of cassia cinnamon on average reduced fasting glucose levels by 10.3% in just 4 months. Other research has found that consuming between 1 and 6 g of cassia cinnamon powder for just 40 days reduced fasting serum glucose between 18 and 29%.
Haldi or turmeric, a golden yellow spice used in Asian cuisine, helps reduce the oxidative stress experienced by the body. Tests have shown the ability of curcumin, the active component of turmeric, to also reduce blood sugar and glycosylated hemoglobin levels (HbA1c), and another indicator of the degree of real diabetes control over the past three months.
16. Apple Cider Vinegar:
Apple cider vinegar is especially useful for those who are prediabetic or are trying to prevent type 2 diabetes. If you have been told that you have insulin sensitivity, take about 20 g of apple cider vinegar dissolved in water before Meals can improve your insulin sensitivity after meals.
Try also a Low-Fat Vegan Diet:
Going vegan and eating low-fat diabetic foods may not be something that everyone is willing to consider, but the results may be worth it. Research has shown that people with type 2 diabetes who switched to a low-fat vegan diet experienced an improvement in their glycemic control and lipid control. The latter is a promising sign, since one of the main causes of mortality among diabetics is cardiovascular disease.