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!

The post Foods to have and avoid for people with diabetes first appeared on Fit Foodies Mantra.

The basic cause of diabetes is the inability of the body to produce the right amount of insulin in order to help control the blood sugar spikes that commonly affect people suffering from diabetes. Controlling your blood sugar levels are of utmost importance, since if one is not able to control their glucose levels, then it can lead to many health complications in the long run.

Importance of controlling blood sugar levels:

If you are a person suffering from diabetes, then it becomes all the more important to control your blood sugar levels to make sure that they do not cause further health issues. There is a particular desired range that diabetic patients and even people not suffering from are advised to stick to, and when one talks about diabetes control, then they are essentially referring to how close a person can stick to that particular range to ensure a better control over their glucose levels.

Too high or too low blood sugar levels are not a great sign of good sugar control and can be caused due to a number of issues like:

• Not following a particular/prescribed meal plan
• Skip or stop taking the prescribed medicines
• Not checking blood sugar levels regularly
• Less or too much exercise

Problems that could arise from not controlling blood sugar levels:

Short-term problems:

• Hyperglycaemia: Hyperglycaemia arises when the blood sugar levels rise above the normally indicated levels. This can be due to the fact that the body is not able to produce the desired levels of insulin to help control the sugar levels effectively. As a result of this, a diabetic might experience excessive thirst, increased urination, and in some cases, also unexplained weight loss.
• Hypoglycemia: Hypoglycaemia is the opposite of hyperglycemia, as it occurs when a diabetic person’s blood sugar levels fall below the normal levels. If left uncontrolled, then it can get potentially life-threatening. People who go into hypoglycemic mode can suffer from fatigue, blurry vision, seizures and even loss of consciousness in some cases.

Long-term problems:

• Damage to organs like kidney, eyes, heart, and nerves
• Stroke
• Vision problems
• Kidney issues
• Heart Diseases

However, the good news is that diabetes is one disease that can be brought under control with the right kind of medications, exercise, and food.

Foods That Matter

There are many foods that can help you effectively control your blood sugar levels and keep complications and issues at bay.

• Leafy Greens:

Leafy green vegetables are extremely nutritious and low in calories too. Another benefit of eating leafy green vegetables is that they are also low in carbs that are the core reason for raising your blood sugar levels.

Vegetables like spinach and kale are brilliant sources of various vitamins and minerals, especially Vitamin C. According to studies, it has been found that intake of Vitamin C in people suffering from diabetes, helps reduce inflammation and even fasting blood sugar levels effectively.

• Chia Seeds:

High in fiber and extremely low in digestible carbohydrate, chia seeds happen to be a miracle food when it comes foods that people with diabetes can consume. Chia seeds contain viscous fiber which has been known to even lower blood sugar levels considerably, as it helps to lower the rate at which food passes down one’s gut and also the rate at which it is absorbed.

The fiber in chia seeds, also make you feel fuller and reduce your appetite to help one achieve a healthy weight as well.

• Cinnamon:

Cinnamon has been used for over centuries on end due to its anti-oxidant properties. It has also been found that cinnamon helps lower blood sugar levels considerably and also helps the body’s sensitivity towards insulin.

Apart from this, cinnamon has also been known to reduce triglyceride levels and control cholesterol as well.

What you need to remember when it comes to diabetes control is that it is something that can be done, and quite easily at that, by merely being disciplined about what you eat, your activity levels and the medicines you take. It is a disease that can be controlled, provided you take care to remember all these things!

The post Why is it important to control diabetes and foods that help you do it! first appeared on Fit Foodies Mantra.