Diabetes has become a very common disease especially among the youth. This disease is caused due to the incapability of body to take in insulin. Insulin is a hormone that regulates the body metabolism, because of this hormone cells in liver, muscles, fat are able to take glucose from blood, hence storing glycogen later. Diabetic patients have many restrictions over their diet. Generally the requirement is that the food must have low glycemic index, meaning that it must be high in fiber, calcium, magnesium, potassium, and Vitamin A, C and E.
Here is a list of the 10 nutritious foods diabetic can relish:
1. Whole grains
The GI is as low as 26 in this. The Pearled Barley is the best whole grain diet and can be consumed with milk in breakfast. They are very good if one consumes it daily. One can look for grain made bread whose GI is less than that of wheat like soybeans, corn, barley and oat bran.
2. Green vegetables
These provide good starch, carbohydrate and fibers which further provide Vitamin A, C, B6, calcium and iron. These can be cooked using microwave itself. They are healthy on every basis. They are a good source of enzymes. They will make your digestive system healthy.
3. Beans
Beans provide complex carbohydrates. Legumes are the best of the beans to be consumed. One can have it with soups as well. They will keep you away from cancer, obesity and other heart diseases.
4. Pumpkin seeds and meat
These make blood vessels healthy and nerves stronger. They provide sufficient fats and also Vitamin A, C, K and B12. Pumpkins can be either boiled baked or roasted. Meat is good in carbohydrates but at the same time it is good in building up oneâs health. The consumption of these keeps you away from Neurological diseases.
5. Citrus fruits
These are high in Vitamin C and low in calories. Fruits are capable of burning cholesterol in the body. One can have it with dishes and as fruits as well. Lemon, orange and grapefruit falls under this category. Vitamin C is required by our body for healthier body tissues and strong gums.
6. Tomatoes
Constitutes Lycopene, a pigment which acts as an antioxidant and neutralizes body metabolism. It is high in Fibre, Copper, Magnesium, Vitamin C, A, B and E. Antioxidants work on the body metabolism in order to balance the acids and bases in the body. Acids when mixed with bases of the body neutralize each other and balance each otherâs quantity in the body. If either of the two is more or less, there could be an imbalance in the metabolism of the body.
7. Milk products
Soy beans mixed with milk make up soy milk. It is a source of Vitamin E. It contains Phytic acid hence limited consumption should be made. Another milk product, Yogurt can be made out of adding bacterial cultures to milk converts it into milk. It contains lactic acid, Calcium, Phosphorus, Iodineâ B12, B5, Zinc and Potassium which are very healthy. Low fat milk is especially good for overweight people. It provides Vitamin D, Calcium, and hence is good for healthy bones and teeth.
8. Nuts
Constitute Vitamin E, F and G (antioxidant vitamin). These can avoid heart diseases as they lower the cholesterol in blood. Almonds are one of the common nutrients to fight diabetes. Also Dates are chewy, sticky and full of nutrition. Act as an antioxidant for the body.
9. Omega 3 fatty acids
These avoid joint pain and cure Alzheimerâs disease. These acids are generally found in Non Vegetarian diet. For instance Salmon, which provides Omega 3 acids to the body. It is a good source of Vitamin D as well. It can be added to salads or Omelets. Tuna is also a good source of Omega 3 acid. The only precaution one must keep is to limit its consumption as it has high content of Mercury which can cause health problems. Walnuts also are a source of fiber, these provide Omega 3acid to the body.
10. Berries
They are a source of Vitamin C and are found in Strawberries which further constitute Calcium, Manganese, Folate and Potassium minerals. These can be consumed with cereals and cakes. They reduce the risk of many heart problems like hypertension, stroke, depression, joint pain, ADHD and many skin diseases too.
All in all it is best to avoid junk food that is high in cholesterol in order to avoid Diabetes. Diabetes once affecting a person can make him/her suffer from many other diseases in connection with it. For instance, Cataract is one of the linked outcome diseases of Diabetes. Hence, immense care must be taken from a very young age as well. In order to fight out Diabetes, one must change the way of eating food and exercise regularly to see its good effect.
