Foods to have and avoid for people with diabetes

By Nutritionist Neha | November 22, 2018

Diabetes has quickly and sadly become one of the most prevalent ailments across the globe that not only affects adults but is also very common among children too. If diabetes is not controlled, then it is something that could lead to many serious issues like heart issues, kidney problems, and even blindness.
However, one thing about the disease is true, the fact that diabetes can be controlled to a great extent, merely by following a good diet and knowing which foods you need to eat on a regular basis and which ones to avoid!

3 Foods to Have:

1.      Cinnamon:

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Cinnamon happens to be one the most antioxidant-rich spice that is available to us so freely. According to a ton of research, it has been found that cinnamon helps lower blood sugar levels to a great extent and also helps in improving sensitivity to insulin.

Apart from this, research has also shown that cinnamon, apart from lowering blood glucose levels, also helps lower cholesterol and triglyceride levels. Try to opt for Ceylon cinnamon instead of cassia cinnamon, which has been known to cause health issues if taken in high doses.

2.      Chia Seeds:
Chia seeds might just be one of the most diabetic-friendly foods that we can find in the market nowadays. This is due to the fact that chia seeds happen to be brilliantly rich in fiber while being quite low in carbohydrates.

It is viscous fiber that is present in chia seeds, which can actually help lower blood sugar levels wonderfully, as it slows down the rate in which the food we have had passes through the gut. Chia is also very effective when it comes to weight control as the fiber present in the seeds makes one feel fuller for longer.

3.      Fatty Fish:

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Salmon and mackerel, and even anchovies are amazing sources of omega-3 fatty acids, that are brilliantly beneficial for everyone’s heart. Since people with diabetes are at a higher risk of developing heart issues and stroke as well, fatty fish can be very beneficial for people having diabetes.

Since fish also happens to be full of protein, it also helps increase your metabolic rate quite effectively. The omega-3 fatty acids present in the fish also act as a protector for the cells that line the blood vessels in your body, and other than that also reduces inflammation.

3 Foods to Avoid:

1.      White Bread/Pasta and Rice:

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It is a known fact that people with diabetes should not eat foods that are high in carbs, and so including white bread or the likes are not really recommended for diabetic people. Pastas too, especially if they are labeled as gluten-free and are rice based, can have an adverse effect on the blood sugar levels.

Since these are mostly processed foods, they contain very little fiber in them, as can prove bad for your health since fiber helps slow down the absorption of sugar into the blood from the food. If you do want to have breads or pastas, try using high-fiber alternatives.

2.      Dried Fruit:
Many fruits are quite good for people with diabetes, but that does not mean that you decide to indulge in any fruit variant that you might get in the market. Fruits, when in their natural form, are full of vitamins and minerals that are very beneficial for your health. But this changes when the fruit is subjected to drying.

When dried, the natural content in the fruits is lost, as a result of which the concentration of the nutrients and components present in the fruit, increase to a great extent. This might sound like a good thing to you, but remember, even the sugar content in the fruit increases, which is not really a good thing for diabetics, is it?

3.      Fruit Juice

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It might shock you to know that, for diabetics, fruits juices and sodas/sugary drinks pretty much have the same effect on the body. Even unsweetened or 100% sugar-free juices are not exempt from this rule.

Fruit juices happen to be full of fructose, and this very fructose is one that is very harmful and renders the insulin resistant and also leads to obesity and various heart diseases. Instead, try indulging in water that has been infused with the goodness of lemons, mint and the likes.

We hope that we were able to answer a few of the questions that you might have had regarding this disease. Remember, diabetes is something that CAN be controlled effectively, merely by following a healthy and balanced diet!

Author: Nutritionist Neha

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