Diet and Diabetes
In 2012, it was estimated that 9.3% of the population of Americans were suffering from diabetes. That number given the spike that diabetes has taken is bound to have risen to well over the 29.1 million people that were affected at the time. The only thing that is worse than the number of people suffered from this life-threatening disease is the fact that it does not have a known cure and the best that one can do is to control it. There are two ways that one can be able to do this, and the first is using synthetic insulin and the other, and also most useful one is through dieting.
Having a diet that has the right mixture of carbohydrates, fats and proteins is very vital in keeping the levels of blood sugar normal.
Some of the foods that you should concentrate on that help to prevent and manage diabetes include;
-Whole Grain Foods
Most white foods like rice and white wheat flour have been known to spike the levels of sugar in the blood. As such, it is advised that one concentrates on brown rice and other foods that are derived from whole grains for their carbohydrate supplement. These are also very rich in fiber. Fiber takes longer to digest, and this allows for the sugars to be slowly released into the system hence evading an episode. A particularly good thought here is to try and go for the pre-germinated brown rice. This is soaked overnight before it is cooked which allows the rice to produce shoots that have a chemical that is vital in preventing neuropathy that is caused by high levels of sugar in the blood.
-Oranges And Leafy Greens
Research shows that people of age between 40 and 75 years who have a lot of Vitamin C in their blood have the lowest occurrences of type 2 diabetes. With that in mind, Oranges are the best source of Vitamin C but one can supplement this with other fruits like strawberries, tomatoes and grapefruits.
Another component that has shown impeccable abilities in controlling the levels of blood sugar is Magnesium. Leafy green vegetables are very rich in this and can make a good source for the same. For instance, a single cup of spinach carries about 40% of the daily magnesium requirement for a single person. Other foods that are good sources of magnesium include nuts and beans.
-Low Fat Milk
A 20-year-old study carried out in over 84,000 people showed that those who consumed the most calcium and Vitamin D had the best protection from diabetes and milk is sufficient in both of the nutrients. You just have to ensure that it is low fat.
-Foods That You Should Omit From Your Diet
Just as there are foods that will help improve your fight against diabetes, there are those that will plunge your efforts. This includes foods that have a high glycemic index like soda, white rice and desserts. These can cause the sugar levels to spike. Also leave out saturated fats from your diet as these can cause an increase in weight which does not sit well with diabetes.
Now that you know how the diet can affect your risk of getting diabetes or your ability to regulate your blood sugar levels, you would know what you should add and what you should kick out from your daily diet.
Having a diet that has the right mixture of carbohydrates, fats and proteins is very vital in keeping the levels of blood sugar normal.
Some of the foods that you should concentrate on that help to prevent and manage diabetes include;
-Whole Grain Foods
Most white foods like rice and white wheat flour have been known to spike the levels of sugar in the blood. As such, it is advised that one concentrates on brown rice and other foods that are derived from whole grains for their carbohydrate supplement. These are also very rich in fiber. Fiber takes longer to digest, and this allows for the sugars to be slowly released into the system hence evading an episode. A particularly good thought here is to try and go for the pre-germinated brown rice. This is soaked overnight before it is cooked which allows the rice to produce shoots that have a chemical that is vital in preventing neuropathy that is caused by high levels of sugar in the blood.
-Oranges And Leafy Greens
Research shows that people of age between 40 and 75 years who have a lot of Vitamin C in their blood have the lowest occurrences of type 2 diabetes. With that in mind, Oranges are the best source of Vitamin C but one can supplement this with other fruits like strawberries, tomatoes and grapefruits.
Another component that has shown impeccable abilities in controlling the levels of blood sugar is Magnesium. Leafy green vegetables are very rich in this and can make a good source for the same. For instance, a single cup of spinach carries about 40% of the daily magnesium requirement for a single person. Other foods that are good sources of magnesium include nuts and beans.
-Low Fat Milk
A 20-year-old study carried out in over 84,000 people showed that those who consumed the most calcium and Vitamin D had the best protection from diabetes and milk is sufficient in both of the nutrients. You just have to ensure that it is low fat.
-Foods That You Should Omit From Your Diet
Just as there are foods that will help improve your fight against diabetes, there are those that will plunge your efforts. This includes foods that have a high glycemic index like soda, white rice and desserts. These can cause the sugar levels to spike. Also leave out saturated fats from your diet as these can cause an increase in weight which does not sit well with diabetes.
Now that you know how the diet can affect your risk of getting diabetes or your ability to regulate your blood sugar levels, you would know what you should add and what you should kick out from your daily diet.