Careful and planned dieting is crucial for preventing and managing diabetes. There are two types of diabetes – Type I is caused when insulin producing cells of our body are damaged and Type II is caused by relative insulin deficiency and insulin resistance.
Proper diet can be highly effective in managing Type II diabetes. This form of diabetes is most predominant that affect about 80% of diabetic patients. There are certain foods like refined carbohydrates and sugar that elevate the risk of diabetes. Let us have a look at some foods that can prevent and manage diabetes.
Top 5 Diabetes Prevention Foods
Selection of Carbohydrates
Consumption of simple carbohydrates should be replaced with complex carbohydrates wherever possible. Simple carbohydrates include rice, flour, soda, all fruits and some vegetables. These products are easily digested and have little nutritional values.
Complex carbohydrates can be found in foods like skimmed milk, whole meal bread, beans, oats, millet, legumes and whole grain brown rice. This type of carbohydrates are digested slowly and don’t increase level of sugar in blood rapidly like simple carbohydrates. The fiber content of complex carbohydrates helps in controlling blood sugar level and reduces risks of diabetes.
Foods that are rich in polyunsaturated and monounsaturated fats are good for lowering level of bad cholesterol (LDL) in blood. Common sources of monounsaturated fats are olives, peanuts, almonds, avocados, cashews, sesame seeds and peanut oil. However, you should be watchful while consuming nuts because they are high in calories. Sunflower oil, soybean oil, corn and cottonseed are rich sources of monounsaturated fats.
If you are not allergic to milk and milk products then they can be great sources of calcium and Vitamin D. Yogurt, cottage cheese and skimmed milk can be include in regular diet to prevent and manage diabetes. Researches have revealed that foods that can supply adequate Vitamin D and calcium are helpful in preventing Type II diabetes.
This is a much neglected grain that is a rich source of soluble fiber known as beta-glucan. It can help in lowering total LDL cholesterol. This is primarily done by preventing the body from absorbing LDL.
Abundance of fiber in barley is useful for balancing sugar level in blood. It can fill you up without adding on your body weight. It is better to look for hulled barley than the refined variety. Soak the hulled barley overnight and add it to soups, stews etc.
This brown, sticky, sweet and tasty fruit is rich source fiber. About 7 dates can supply 4g fibermaking it a perfect snack for diabetes patients. In addition to fiber dates are jam packed with antioxidants.
Finally, Some Useful Tips
Diabetes prevention foods should be included in regular meal schedule for regulating sugar level in blood. Plan moderate and consistent meal sizes for each meal and snacks. Start the day with a good breakfast and make sure to eat at least 6 regular meals. Eating at regular intervals prevents overeating and helps in managing blood sugar level.
Add some nuts to your morning cereals. Boiled, grilled and baked foods should be preferred over deep fried foods. Add avocado to your sandwiches instead of cheese. Try replacing red meat with fish and use olive oil instead of vegetable oil or butter for cooking.