According to Statista, approximately 8.8 percent of the people worldwide are suffering from diabetes. It is also approximated that this number may go upto 9.9 percent by the year 2045.
The country with the highest number of patients i.e., about one-third of its population is suffering from diabetes in Marshall Islands. About 13 percent of the population of U.S. and about 7 percent from Japan are suffering from this disease.
About 1.6 million people died from diabetes type 2 in 2015 worldwide, WHO reported. With the continuing trend, it is assumed that diabetes will be the seventh chief cause of deaths by 2030.
Diabetes can create some serious health issues if not treated properly. It can multiply the chances of strokes and heart attacks, ulcers and even kidney failure.
To our respite, diabetes can be avoided by taking simple measures like eating a good diet, indulging in workouts and taking proper medication.
Diabetes type two is even reversible by a significant change of diet and lifestyle.
As diet plays a very important role, we have enlisted a few strategies that help to battle against diabetes.
1. LCHF diet:
As the name suggest, the diet is high in fat and low in carb (LCHF) is found to be very effective in managing and even treating diabetes.
According to a research from the Duke University Medical Center, a low carbohydrate diet helped in glycemic control in type 2 diabetes patients. Nearly 95 percent of the patients managed to minimise their glucose level within 6 months of consuming a LHFC diet.
Generally, the best approach to take, if anyone has a diabetes type one (autoimmune disease) or two, is low carb high fat diet.
Include food items like beef, lamb, eggs, olive oil, nuts and berries and flour (almond, linseed and coconut flours). Avoid food items like refined sugar, refined salt, grains, high carb fruits and vegetables and all highly processed foods.
Eating a LCHF diet is not that difficult nor high on budget. You can manage it very well with just the right grocery items, cooking skills and knowledge on low carb foods.
2. Low Carb Vegetables:
Low carb vegetables are renowned for gratifying your hunger without actually increasing the blood sugar level. They are starch free and have good amount of essential nutrients like minerals, vitamins and fiber with very little calorie content.
Focus on vegetables such as cabbage, cucumber, cauliflower, broccoli, zucchini, asparagus etc.
Pumpkin and sweet potatoes are recommended occasionally. But avoid potatoes and corn.
3. Focus on Dark Leafy Greens:
The two key ingredients for maintaining a good diet during diabetes are fiber and protein. Protein can promote a good health by reducing your craving for eating frequently and junk food items. It aids in weight loss by helping you feel fuller and content.
Consumption of fiber restraints the spike of blood sugar and cholesterol level in the body. It aids in getting rid of other problems like high blood pressure, constipation. It also helps you to feel less bloated and helps with cleaning the gut.
Brussels Sprouts, Broccoli, Spinach, Kale are some of the best examples of these dark leafy green veggies. Moreover, it’s not hard to find good food packed with vegetables.
4. High Quality Fat:
People usually consider fat as something which is not beneficial for the body. Little do they know that there are different types of fats, out of which some are extremely beneficial for the health.
Fatty fish can elevate the metabolism rate in the body and helps you feel content. It also has a great amount of omega 3 fatty acids which is highly beneficial for the health.
Nuts reduce blood sugar, LDL and HbA1c levels in the body. It also helps to minimise insulin and inflammation in the body.
Other food items rich in good quality fats include cod liver oil, organic butter, ghee, various oils like olive oil, coconut oil etc.
Avoid margarines, highly processed plant oils and low fat processed foods as these are packed with sugar.
5. Chromium And Magnesium Rich Foods
People with low chromium level can develop “ glucose intolerance” a condition that can lead to type two disease.The easiest and safest way to increase chromium intake is through foods rich in mineral such as high quality organic ham, black pepper, raw tomatoes etc.
In a cornell university study claimed chromium curbed appetite and craving by 50 percent in people with depression.
Foods rich in chromium especially brewer’s yeast helps to balance blood sugar.
Many people don’t meet the daily reference intake (DRI).The recommended dietary allowances for magnesium is 420 mg for men and 320 mg for women. Foods rich in magnesium include dark chocolate, seafood (fish like- Salmon, Halibut, Mackerel), legumes, pumpkin seed, bananas, whole grains, Tofu, Nuts (cashews,almonds, Brazil nuts), avocados, quinoa, edamame, peanuts, black beans, brown rice, yogurt, prickly pear, Okra, tamarind.
When trying to increase your chromium and magnesium intake, the broad approach involves a healthy diet.
Include these nutrient rich foods to help fight off diabetes easily!
And of course, make sure you keep yourself hydrated with fruits and vegetables rich in water content like (cucumber, lettuce, zucchini, watermelon, strawberries). As hydrating doesn’t necessarily mean drinking lots of water and also exercise regularly.
With a supervised regime, you can also reverse diabetes naturally and regain your health.
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