Eat to control blood sugar
THE number of people with diabetes is rising globally. The most prevalent type is Type 2 diabetes mellitus.
Experts say that aside from genetics and family history, the risk factors for diabetes include ethnicity, age, obesity, physical inactivity, unhealthy diet and behavioural habits.
The onset of diabetes complications can be prevented or delayed by good control of blood sugar, blood pressure, and blood lipid levels. It is crucial to carefully sort through the burgeoning information on food and nutrients to determine what each recommendation means for you, and which one is helpful.
Add these snacks to your diet:
◆ Almonds aid in managing blood sugar levels for people with uncomplicated Type-2 diabetes; a daily serving of almonds (30g/23 almonds) may improve both short-term and long-term markers of blood sugar control. Eating almonds as part of a healthy diet has been shown to improve glycaemic and cardiovascular risk factors in Indians with Type 2 diabetes. There are several ways to include almonds in your diet: having a handful as a snack, sprinkling oven-toasted almonds on top of salads or chopping and adding them to sauteed vegetables.
◆ Boiled chickpeas or channa is a staple of the Indian kitchen. According to a research, consumption of chickpeas helps to improve post-prandial blood glucose control, suppress appetite, and reduce the quantity of food consumption. In another study, 19 adults who ate a meal made of chickpeas every day for six weeks experienced lower blood sugar and insulin levels than those who ate a meal made of wheat. Roasting chickpeas makes a good snack option. Alternatively, boil them and add them to salads as well.
◆ Yoghurt has many health advantages. A study found that yoghurt consumption as a part of a healthy diet, may lower the risk of Type 2 diabetes in older adults who are healthy and at high cardiovascular risk. When comparing yoghurt consumption of 80-125 g/d to no yoghurt consumption, there was a 14% lower risk of Type 2 diabetes. Yoghurt's high protein and favourable effects on gut health make it a potential aid in the management of diabetes. Buy plain yoghurt without added sugar. Top it with strawberries, banana slices or sliced almonds. |