10 Effective Foods/Meal for a Comfortable Dieting Plan to Avoid Diabetes
Diabetes has affected mankind since time immemorial; however, in recent times, there has been quite a spike in the number of cases worldwide, which has even lead some experts to describe it as a pandemic.
What is Diabetes?
According to the WHO,
"Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces ...Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels."
Diabetes is proven to be the leading cause of blindness, heart attack, stroke, kidney failure and lower limb amputation. This silent killer is the 7th cause of death in the US, 6th worldwide. It increases the risk of developing ischemic heart failure, and stroke, the number one and two causes of death in the world, respectively. Besides, consequences of living with diabetes can be dire and challenging.
On the bright side, however, the most common type of diabetes- the type 2, can easily be prevented and controlled by maintaining a healthy body weight and proper diet, among other measures. However, the subject of such diet usually conjures up thoughts of bland, almost tasteless food, hunger, and abstinence from all that made food yummy.
However, controlling diabetes does not have to mean an ascetic diet nor rigorous dieting; defeating this deadly disease can be delightfully delicious. Here are ten 10 foods and meal choices, which serve your means.
1. Apples, Oranges and all that in between:
An apple a day does keep the doctor away!
Caption: Fresh fruits have various health benefits, so move forward to good health by eating.
Photo Credit: verywell.com
Fresh fruits, most suitably eaten raw, are excellent sources of antioxidants and fiber, which reduces the absorption of sugar. Besides, they are excellent sources of vitamins, and bananas are best for potassium. Some of the recommended fruits include pomegranates, apples, guavas, papayas, which can be put into healthy recipes like banana-stuffed French toast or apple puffed pancakes.
2. Veggies:
Leafy vegetables like broccoli and lettuce are fibrous and good sources of antioxidants along with micronutrients like chromium that aids in reducing blood sugar. It’s quite obvious that most people frown when presented with “veggies”, but with a twist, they turn delicious.
Caption: Versatile veggies which are delicious and nutritious as well.
Photo Credit: pinsdaddy.com
One can try out Asian lettuce cups or Asparagus quiches, and maybe hide the broccoli in pasta or soups. Colorful veggies, like carrots, and pumpkins are even better. If sticks of carrots are not appealing, they can be baked or grilled them, instead of the unhealthy-frying.
3. Turkey and Poultry:
Caption: Yummy Turkey which is loaded with protein and promotes good health as well.
Photo Credit: seriouseats.com
Breast meat is a far better than thighs and drumsticks since the latter are high in fat. The worst is the skin. Leaner cuts can be put in dishes like turkey soup or chicken pad thai. Besides, a chicken casserole is a good option for those running late.
4. Eggs:
Eggs, poached, boiled, or scrambled with a little olive oil, can pack in about 7-gram proteins per serve, besides being high-quality sources of potassium, biotin, and omega-3s.
Caption: One of the best sources of protein and is delicious too.
Photo Credit: mensfitness.com
Although eating a whole egg yolk won’t exceed the recommended cholesterol limits for diabetics, it is a good idea for such patients to remove the yolk and enjoy the rest.
5. Milk and Yogurt:
Caption: Yogurt has multiple health benefits.
Photo Credit: alamy.com
Low-fat, skimmed milk, and yogurts are the essential sources of vitamin D for a person with diabetes. Some of the best desserts and salads can be prepared using yogurt. Consuming low-fat milk can also help reduce the risk of type-2 diabetes by 9%, as per the research.
6. Berries:
Caption: One of the best choices to control diabetes is eating the berries.
Photo Credit: beforeitsnews.com
Berries are loaded with vitamins like Vitamin C, anti-inflammatory compounds and they improve vision. The best choices for controlling diabetes are strawberries, raspberries, and blackberries. These can form the base of healthy desserts like raspberry lemon muffins.
7. Whole grains:
Caption: Add whole grain food to your diet and promote your health.
Photo Credit: tvnoviny.com
Whole grain foods are very rich in fiber, help reduce fat absorption and cholesterol levels. Foods like oatmeal, whole grain bread and pasta are highly recommended. Whole grain flour such as oat flour or almond flour can be used in healthy desserts using sugar substitutes and chocolate.
8. Beans:
Caption: Adding these beans in your diet helps reduce diabetes.
Photo Credit: skinnyms.com
A recent study suggests that incorporating beans in a diet reduces the risk of obesity by 22%. Beans, therefore are excellent for dieting against diabetes. They are also loaded with iron, proteins and as per studies, fight cancer.
9. Fish:
Caption: Get essential omega-3 from incorporating fish in your diet.
Photo Credit: satujam.com
Fish like tuna and salmon are not only tasty but also provide healthy fats like omega-3 fatty acids and other useful oils. Some fun and healthy recipes with fish that diabetics can enjoy are tuna-wrapped salads and tuna tetrazzini.
10. Nuts and Seeds:
Caption: Munch on the tasty nuts while reducing the risk of diabetes.
Photo Credit: stethnews.com
Nuts like walnuts and flaxseeds are full of fiber, magnesium, and omega-3s. They also contain other healthy fats, vitamin E and folic acid that curb hunger, improve cardiac health while reducing blood cholesterol. Many types of research have shown that a regular consumption of nuts drastically reduces the risk of ever developing diabetes.
A diet for beating diabetes is not the beginning of a flavorless life. It can be comfortable, and delicious with making the right choice and constructing the plan that suits the individual, mixed with a little creativity.
