Diabetes is a chronic disease, that requires lots of care with regards to lifestyle modulations. Diabetes is preventable, & it is manageable too. There are lots of researches being done to prove that it is reversible. These changes are achieved mostly by dietary regulation and exercise.
Diabetes is a disease that could lead to several complications, if not kept under control. These complications too could be prevented by dietary regulations. There are several healthy dietary options available for diabetics. You don’t need to rely on salads or boiled vegetables alone. Cooking practices count too in preventing diabetes.
Foods For Diabetes Prevention
Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They’re a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you’ll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease.
Whole grains are rich in complex carbohydrates, fibers, and several vitamins and minerals depending on the type. Whole grains provide the required amount of calories needed to carry out the daily activities. The complex carbohydrates in them ensures a slow release of sugar into the blood, thus helping to manage the blood glucose levels. You could start off the day with whole grains too. Opt for whole grain bread or chappathi. Avoid refined flours.
Fruits and Vegetables
All fruits are not banned for diabetes prevention. In fact fruits are the best sweeteners and best desserts for those with a sweet tooth. They bring with them loads of nutrients, vitamins and minerals. They are the excellent snack too. Vegetables are low in calories besides their healthy nutrient content. They are packed with fibers. Salads with fruits and vegetables is a meal by itself.
Just 1 ounce of these healthy nuts (about 14 halves) delivers almost 2 g of fiber plus 2.6 g of ALA, the omega-3 precursor. But you get about 185 calories in that same ounce, so count out a proper portion if you’re watching your weight.
Fibers are important not only for digestion but for diabetes prevention too. Fiber gives you a feeling of fullness that would last for a long time. They are low in calories. Fruits, vegetables and whole grains are loaded with fibers. Green leafy vegetables are loaded with calories and are excellent source of several minerals. Salads are the tastiest sources of fiber.
Nuts and Oils
Fat is a necessary ingredient for the absorption and functioning of several vitamins and for the adequate functioning of several enzymes. Go for healthy sources of fat like olive oil. Nuts too contain healthy fat. Avoid saturated and trans fats. Nuts are packed with several minerals. A handful of unsalted and not roasted nut is an excellent snack.
Dairy, Fish and Meat
Avoid red meat. eat fish rich in omega 3 fatty acids like salmon, mackerel, sardines etc. Omega 3 fatty acids are good for your heart too. Fish could be safely consumed for three times a week. Low fat dairy can be safely consumed but exercise portion control. Skimmed milk is always better than full fat milk.
Fruits are rich in fiber and antioxidants, and are a nutrient-dense choice for satisfying sweet cravings. Eating three servings of fresh fruit each day is associated with an 18 percent decrease in risk of diabetes. For those who are already diabetic, I recommend sticking to low sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects.
Cooking practices speak a lot in a diabetes prevention diet. There is no point in eating a salad loaded with a fatty dressing or a salmon deep fried. Baking, grilling, steaming and boiling are healthy cooking practices. Conserve the water you use for boiling. Avoid frying and deep frying.
Using a non stick cookware will reduce the amount of oil you use for cooking. Use light seasonings. Eating fruits and vegetables in raw form is always healthy. Use fruits instead of sweeteners. Include a wide variety of ingredients in your cooking. Eat a well balanced and healthy meal to keep yourself safe from diabetes.