Being recorded the fastest growing disease in India, Diabetes has hit a mark of 72 million cases in 2017 and there is a chance that the figure might double by the end of 2025. What can the cause be? Why are so many people irrespective of the age affected by the disease? Research and studies have concluded that as the socio-economic condition improves with a rise in the living standards, there has been a spike in the blood sugar levels across the country. So, diabetes can undoubtedly be called a ‘lifestyle disease’.
Learn about more lifestyle diseases here.
World Diabetes Day is observed on the 14th of November every year and the theme for this year is The Family and Diabetes. This year raises awareness of the impact of diabetes in a family. It stresses on managing diabetes effectively by daily treatment, regular monitoring, and a healthy diet and lifestyle.
It is important to control diabetes by reducing a spike in the blood sugar levels. Uncontrolled diabetes has a negative impact on health as it leads to a number of health issues like heart problems and strokes, weakened vision, and kidney failure.
Know about the: signs and symptoms of Type 2 Diabetes
We have put together a few feeds that will control your blood sugar levels and foods that trigger levels of blood sugar.
Foods that control Blood Sugar levels:
It is essential that you eat right and make healthy choices on your plate to manage your diabetes.
1. Have nuts
Almonds, walnuts, and pistachios are healthy nuts rich in omega-3 fatty acids that are extremely healthy for your body. It slows down the absorption of sugar in the body. However, you must also eat nuts in moderation since they are very high in calories.
2. Have protein
Protein is an essential component in a diabetic diet. Lean cuts of meat like fish and chicken breast can be included. Avoid red meat, smoked meat, processed meat or mutton. Eggs are also a great source of protein for people with diabetes.
3. Have Apple Cider Vinegar
There have been clinical researches that suggest the positive effects of apple cider vinegar on managing type 2 diabetes. AVC has a component called acetic acid that slows down the conversion of carbs (after a meal) into sugar in the bloodstream.
Dilute a tsp of apple cider vinegar in water and have it before a meal or just before bedtime.
Foods that spike Blood Sugar levels:
Diabetes doesn’t mean that you have to starve. It just means avoiding certain food groups that can have an adverse effect on your blood sugar levels.
1. White rice
White rice should be completely excluded from the diet of a patient with type 2 diabetes. White rice has very little fiber and fiber is essential in a diabetic diet. You can replace white rice with brown rice to stabilize your blood sugar levels.
2. Fast Food
Fast food should better be avoided not just for blood sugar but for your overall health. Fast food has fat, calorie and salt content all of which can spike your blood sugar levels. Moreover, it also acts as a risk factor for type 2 diabetes.
3. Full-fat milk
Saturated fats are worse for your health and it is often red meat or butter that comes to your mind when we talk of saturated fats. But we miss on the fact that whole or full-fat milk is also loaded with saturated fats that are linked to insulin resistance and can cause a spike in the blood sugar. Switch to no-fat or 1% fat milk for benefits.
A small change in food habits can lower your blood sugar levels and improve quality of life.