As per the American Diabetes Association, over 1.5 million Americans have diabetes and is the seventh leading cause of death in the US.
Diabetes occurs when your blood glucose level increases, posing a risk of developing fatal diseases. It is caused when insulin is not being produced by your body, or your body has become resistant to it. Both of the conditions classify diabetes into two different types, namely, type 1 diabetes and type 2 diabetes, respectively.
How does your weight cause diabetes?
The more you weigh, the harder the chances to process your blood glucose levels by insulin. People with type 2 diabetes are more prone to becoming overweight due to excess non-utilization of insulin. For them, regular exercising and maintaining their body weight does the trick.
How to increase your lifespan?
Controlling your blood sugar is vital in maintaining good health. A diabetes diet is purely based on eliminating foods that spike your blood sugar levels. It is essential to start a diet that provides essential nutrients without any spike in blood sugar. Let’s see them in detail.
How some foods and fruits spike your blood glucose levels?
Whether you have type-1 diabetes or a type -2 diabetes, you must control your blood sugar so that health issues don’t arise. For that, you need to eliminate certain foods that spike them. Foods that contain carbohydrates, trans fats, saturated fats, refined sugars, high amounts of sodium, sugar syrup, foods made by white flour, foods that are high in glucose, high-calorie foods, etc. must be avoided. They spike your blood sugar uncontrollably, and with the absence of insulin, they rise to dangerous levels.
Let’s look at the example of such foods.
It is an everyday meal among people. It must be avoided because of its high carb content. Healthy people pose a risk of developing type-2 diabetes if they consume it regularly. It is also made up of white flour.
Another food that is in a similar category as rice is white bread.
It contains refined sugars and is high in sodium.
Though coffee is good for health if consumed in limited amounts, blended coffee sometimes contains sugar additives such as sugar syrup. The carb content of this drink is 98 grams and it has over 500 calories.
It is high in sugar level and has less nutrition due to which it assists in weight gain that increases the chances of developing diabetes, and for diabetes patients, it worsens the condition.
These fruits consist of high sugar levels. Some of these fruits are concentrated, which also spikes blood sugar.
Milk is responsible for building a healthy body and eliminating different viruses. But the saturated fats present in the milk makes the insulin resistance worse. It is advisable to drink low fat or free fat milk.
It is one of the favorite fast foods which are often eaten with burgers, pizzas, etc. It has 63 grams of fat and has 500 calories, which makes it a strict no-no for a person with diabetes. With a spike in sugar levels, it also increases the weight of your body.
Bacon contains saturated fats, which, along with a spike in blood sugar level, pose a risk of cardiac arrest. Meats that are rich in such fats must be avoided.
Grapes are one of the healthiest fruits which contain fibers and other essential nutrients. But it has high glucose content, which instantly makes it fruit to avoid for people with diabetes.
Apart from these foods, other foods must be avoided. Such foods are mangoes, papaya, watermelon, pancakes, apricot, pineapple, Chinese foods, pastries, fruit juices, soft cereals, and many more.
What to eat?
Eating high fiber, lean protein, low-fat dairy, low processed carbs, vegetables, and fruits that have no fructose and natural sugar is the key to a diabetes diet.
It is vital to avoid carbs, but your body still needs it for energy. Whole grains such as brown rice, millet, oatmeal, quinoa, and a baked sweet potato is a good option. These foods contain very little sugar.
In the case of fruits, go for apple, blueberry, cherry, orange, peach, pear, and plum.
Include fresh, grilled, steamed, roasted, plain frozen, low salted vegetables in your diet. For the selection of vegetables go for spinach, kale, arugula, red peppers, carrots, onions, etc. Include dark green, orange, red, white, and purple vegetables. Make sure these vegetables are non starchy.
According to the American Diabetes Association, go for plant-based proteins such as seeds, nuts, tofu, and beans. Along with that, you can go for seafood, chicken breast, and eggs. In the case of poultry peel of its skin.
Calcium-rich low-fat dairy
Calcium is essential for bones and the rich source of calcium you get from dairy products. Consume low-fat dairy products such as low-fat yogurt, cottage cheese, and sour cream.
Include vegetable fats such as avocados, seeds, and nuts. You can also go for omega-3 fatty acid foods such as salmon, mackerel, and tuna. In the oils category, you can go for olive oils, canola oils, and coconut oils for diabetes.
You can drink unsweetened tea, non-fruity mixed drinks, coffee with low-fat milk or no milk, unflavoured water, or regular water.
It is hard to let go of what you loved to eat and enjoy your day to day life. But it is important you need to live long and stay healthy not only for you but for your family and friends because they need you.
Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
The contents of the lifeinsider.me website including all text, graphics, images, and other material contained are strictly for informational purposes only. The Content is NOT intended to be used as a substitute for professional medical diagnosis, advice, or treatment. Please ALWAYS seek the advice of a physician or other qualified health provider with all questions that you have related to or about, a medical condition. See additional information.