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Almost 6% of the world’s adult population is surviving with Diabetes and by the end of 2025, around 70 million people will be facing this medical issue, in India itself. This makes India the diabetic capital of the world and to prevent this alarming situation, we need to seriously gear up by mending our food habits. So what should we eat and what should we not? Which foods are diabetes-friendly and which cause risk? Let us discuss that but before coming to the crux, here’s small information on diabetes management:

There are typically two types of diabetes – Type 1 and Type 2. In Type 1 Diabetes, the immune system of the body attacks and damages its insulin-producing cells, and it generally happens due to environmental factors or genetic factors. Type 2 Diabetes is the more common type that occurs when the body resists insulin. Decreased insulin production increases blood sugar and hence diabetic conditions start developing.

Diabetes is majorly affected by the production and action of the insulin hormone in the body. Insulin helps in the transportation of energy, produced as a result of breaking down blood glucose, to the body cells. In the absence of proper insulin function, blood glucose levels increase and hence diabetes follows. Thus, diabetes management comes with a list of precautions, especially in terms of a healthy diet.

Although there isn’t any diabetes-specific food to eat which can cure diabetes there is undoubtedly diabetes-specific food to avoid to prevent diabetes. These diabetes-specific foods that increase sugar retention in the body must be avoided or at least consumed in minimal or limited quantities.

Diabetes-Pro Food Foods to Avoid
Fruits and vegetables—fresh and raw.

Nuts, fish oils, avocado, olive oil and flax seeds.

High-fibre cereals and whole grain bread.

High-quality protein such as eggs, beans, low-fat dairy and unsweetened yoghurt.

High-fiber and slow-release carbs.

Packaged & fast foods, especially sweets, chips, desserts etc.

Trans fats from partially hydrogenated or deep-fried foods.

White bread, sugary cereals, refined pasta.

Low-fat products that have replaced fat with added sugar and have a fat-free label.

More indulgence towards diabetic superfoods…

Thus, your healthy diabetic recipes should contain diabetic super food as listed below with a known low glycemic index and key nutrients such as calcium, potassium, fibre, and magnesium as well as vitamins mainly A, C and E. These top 5 superfoods for diabetes include:

  • Dark green leafy vegetables
  • Citrus Fruits
  • Berries and tomatoes
  • Fish with high content of omega-3-fatty acids
  • Chia Seeds

The combination of these super-ingredients with the counted amount of carbohydrates can come up with the most nutritious yet tasty meal’ which can be consumed without any fear of sugar shooting up, but of course, meal size should be smaller.

Extra Food Points to Remember in Diabetes

  • Try to avoid saturated fat from processed meats, packaged meals, and takeout food.
  • Create your salad dressing with olive oil or flaxseed oil as commercial salad dressings are often high in calories and trans-fat.
  • Choose boiled, baked, or stir-fried food rather than fried foods.
  • Vary your diet with eggs, fish, and vegetarian sources of protein.
  • It is important to eat at regular intervals and some people maintain a food diary for keeping records.

Active Lifestyle Can Control Diabetes

Exercising daily can help with weight management and might also improve one’s insulin sensitivity in the body. Frisk walking, biking, swimming or yoga can drastically improve one’s health and enhance living standards. Stretching and Meditation also go a long way in preventing body ailments like diabetes by improving blood glucose levels and insulin production. Other than proper diet and lifestyle, it is very important to consult experienced doctors or physicians for routine diabetes checkups to ensure that your health condition is under control.

Diabetes is not just one disorder to treat because diabetic complications can cause eye diseases, heart diseases and other metabolic disorders in one’s body. Although eating healthy and living a hygienic life helps a lot in diabetes, medication and insulin dependency somehow sticks on. With recent advances in regenerative medicine, several new studies have come up to treat diabetes and reduce insulin dependency. One such pilot study by the researchers of Advancells has shown around a 50% reduction in insulin dependency upon treatment with Stem Cells. Further research in a larger population will cement the efficacy of regenerative therapeutics globally.

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