Type 2 diabetes has emerged as one of the most prevalent chronic diseases around the world that leads to various other health problems such as kidney failure, nerve damage and coronary heart disease. Diabetes is a condition in which the body either fails to produce insulin or is unable to use it efficiently to control blood sugar levels. Although there is no cure for diabetes as yet but it can be controlled effectively through medicines. Natural remedies for type 2 diabetes also work effectively in maintaining blood sugar at healthy levels.
Tips to Control Type 2 Diabetes
Some simple lifestyle changes can go a long way in reducing the risk of type 2 diabetes, and all you need is just a bit of self-restraint and sincere effort.
- Exercise regularly
- Maintain healthy weight
- Consume healthy low-glycemic foods
- Include whole grains and fiber rich foods in daily diet
- Avoid starchy foods
- Eat lots of fruits and vegetables
- Control stress
- Avoid alcohol and caffeine
Healthy Foods for Controlling and Preventing Type 2 Diabetes
Nutrition is the most important factor that helps in controlling type 2 diabetes and a well-planned diabetic diet that includes all the essential nutrients in optimum quantities is important for maintaining blood sugar at a healthy level.
One of the best ways to control type 2 diabetes is through a planned diet and oatmeal is one of the most effective foods for type 2 diabetes rich in soluble fibers. The health benefits of oats needs no new emphasis. It is a rich source of proteins, carbohydrates and dietary fibers that have immense benefits for health. The soluble fibers present in oats slow down glucose absorption from foods and prevent any sudden fluctuation in blood glucose levels. Have a steaming bowl of oatmeal first thing in the morning and top it up with some chopped almonds or pecans for the daily dose of protein.
Beans and lentils are one of the most effective natural foods for diabetes cure. Being a rich source of high-quality carbohydrates, dietary fibers and lean proteins it helps in preventing sudden fluctuation in blood sugar levels by slowing down carbohydrate digestion and absorption. Include all types of beans such as black beans, lima beans, soybeans, kidney beans, pinto beans, etc. in your low-glycemic diet and maintain your blood glucose at healthy level. What’s even better is that beans are virtually fat-free.
The benefits of almonds for health are numerous. Being a rich source of monounsaturated fats, vitamin E and magnesium it helps in carbohydrate metabolism. Consuming almonds with high glycemic index foods help in controlling after-meal rise in blood glucose and insulin. It also helps in reducing insulin sensitivity and lowering the level of cholesterol in the blood. Have a handful of unsalted almond nuts as snacks or add it to salads to give a healthy and tasty turn to your diabetic diet.
Green Leafy Vegetables
Non-starchy green leafy vegetables are a rich source of vitamins, minerals and fibers that are extremely beneficial for natural treatment of type 2 diabetes. Being loaded with antioxidants, polyphenols and vitamin C, it helps in maintaining blood sugar at healthy levels and preventing diabetes related inflammation. Including 1 to 2 servings of green leafy vegetables in the daily diet can go a long way in preventing and controlling type 2 diabetes. Choose from non-starchy vegetables such as broccoli, spinach, cabbage, celery, Swiss chard, collards, etc.
Oily fishes such as wild salmon, sardine, mackerel, trout, etc. are a rich source of omega 3 fatty acids. The health benefits of fish oil omega 3 are well known. It helps in improving cardiovascular health, lowering blood pressure and treating type 2 diabetes. It has been seen that people suffering from high blood pressure, obesity and cardiovascular diseases are at a higher risk of developing type 2 diabetes. Omega 3 fatty acids present in fish are a rich source of polyunsaturated fatty acids that help in reducing the level of triglycerides, controlling blood pressure and losing weight, thereby minimizing the risk of developing type 2 diabetes.
Fat-free dairy products such as yogurt and curd are effective natural foods for diabetes control. Being a rich source of proteins and high-quality carbohydrates it works as a low glycemic food that slows down digestion and prevents any sudden rise in blood sugar levels. In addition, the probiotics Lactobacillus and Bifidobacterium present in yogurt helps in lowering LDL cholesterol and prevents the onset of type 2 diabetes in people with prediabetes. But make sure to stick to fat free options or try out Greek yogurt for effective results.
Avocado is a super food with numerous health benefits. It is a rich source of healthy monounsaturated fats along with dietary fibers, vitamin B, oleic acid, folic acid and minerals that protects against various diseases and heath conditions. The monounsaturated fats present in avocados helps in improving insulin sensitivity while the dietary fibers slows down breakdown of foods and prevent sudden fluctuation in blood glucose levels. Being an extremely versatile food, it can be consumed in a number of ways. Add a few slices of avocado to your salad or enjoy it as a delicious dip for chips and bread sticks.
Eggs are one of the healthiest foods on earth, but it is rich in cholesterol and saturated fats that might create a problem for those suffering from heart diseases. But the good news is that the fats in the eggs are concentrated in the yolk that is easy to separate. Egg whites are a rich source of lean protein, folate, potassium, selenium and calcium that has numerous health benefitting aspects. In addition, it is extremely low in carbohydrates and calories that prevent weight gain. The high-quality proteins are a perfect nutrient for a well-balanced diabetic diet plan. Include 1 to 2 egg whites in your daily diet in the form of scrambled egg whites or boiled egg whites and control type 2 diabetes in a healthy way. Now that you know the healthy foods that help in controlling and preventing type 2 diabetes, include these in your diabetic diet and be in control of your blood glucose level.