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7 Essential foods for Type 2 Diabetic

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Healthy Diet

7 Essential foods for Type 2 Diabetic

Dr. Neeraj K Singh  -Max Dehradun
Internal Medicine
Internal Medicine

We should know that Diabetes is fast gaining status of potential epidemic with more than 62 million diabetic individuals currently diagnosed. Often called as diabetes mellitus, in this the person has high blood glucose sugar either because insulin production is inadequate or because the body’s cells do not respond positively to insulin.

What are common consequences of diabetes?

Over time, Diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves.

  • Diabetes increases the risk of heart disease and stroke. In a multinational study, 50% of people with diabetes die of cardiovascular disease (primarily heart disease and stroke).
  • Combined with reduced blood flow, neuropathy (nerve damage) in the feet increases the chance of foot ulcers, infection and eventual need for limb amputation.
  • Diabetic retinopathy is an important cause of blindness, and occurs as a result of long-term accumulated damage to the small blood vessels in the retina.

What to Eat?

If you have been informed that you are at a risk of developing type 2 diabetes or you are already diagnosed with this condition, it is time that you tackle this situation through your own plan. Making smart food decisions will not only help you in diabetes but will also help in controlling your blood sugar control. Read what foods can help rather than simply avoiding.

--Apple Cider Vinegar: You must know that Type 2 diabetes is recognized by high blood sugar, which is a major cause of ageing and chronic diseases. However, consuming vinegar can lower blood glucose levels and improve insulin sensitivity significantly. Taking 2 tablespoons of vinegar before bedtime can reduce fasting blood sugars.

--Green Tea: The active ingredient in green tea-“Polyphenols” helps in preventing and managing type 2 diabetes. The fruits that are highest in polyphenols are grapes, berries, pomegranates and apples. The green tea drinkers have a lower risk of developing diabetes.

--Dark Chocolate:   It is true that sugar coated chocolate is the last thing you should be consuming but a high quality dark chocolate has health benefits that cannot be ignored. A square/small piece of dark chocolate is enough to satisfy your sweet tooth and is satisfactory to include in a diabetic diet.

--Almonds: They are healthy, low carbohydrates fats plus magnesium that are highly beneficial in reducing the risk of developing diabetes. It is recommended to include magnesium rich foods like spinach, pumpkin seeds in your diet to significantly improve insulin response and reduce your blood sugar levels.

--Yoghurt: It is believed that low fat yoghurt contains high quality carbohydrates and protein that prevents an unhealthy rise in blood sugar. A diet that is rich in calcium and other calcium related foods reduces the risk of developing type 2 diabetes. 

--Egg Whites: They are a perfect food for preventing the risk of developing type 2 diabetes as they contain low carbohydrates but are a rich source in high quality protein.  One large egg white is beneficial for controlling blood sugar as well as reducing weight.

--Non Starchy Vegetables: Veggies like broccoli, peppers, spinach, mushrooms should be an integral part of your diabetes food plan as it is an ideal source of carbohydrates that are will keep your blood sugar in control.