Health Care

Best foods for type-2 diabetics

People diagnosed with diabetes, according to theAmerican Diabetes Association, should take steps to control their blood sugar. However, this does not mean that their diet is vastly different from the general population. The main emphasis is losing weight and eating right. Below are some foods that can help in weight management and the prevention dangerous spikes in blood glucose:

1.Choose complex carbohydrates over simple carbohydrates- Keeping sugar levels stable is a top priority for diabetics. That is why complex carbohydrates are a better source of energy compared to simple carbohydrates that produce spikes in the bloodstream and cause serious problems. Try to avoid sweet drinks, cakes, candies or at the very least try to take them in very small quantities. Instead, choose complex carbohydrates like whole wheat, brown rice, beans, oats, quinoa and whole wheat pasta as they are slowly digested and absorbed into the blood, thus producing a gradual and consistent sugar level instead of unpredictable spikes.

2.Increase the amount of fiber you eat- Fiber is a type of carbohydrate; however, it is not broken down by the body and does not contribute any calories. Fiber has two kinds: soluble and insoluble. Insoluble fiber keeps the digestive tract working (i.e. whole wheat bran) while soluble fiber can lower cholesterol. TheNew England Journal of Medicinefeatured a study where diabetics more or less consumed 50 grams of soluble fiber daily. The study indicated that those who had more fiber were able to control their blood glucose much better than those who didn't. An example of this type of fiber is oatmeal. Moreover, fiber adds bulk to what you eat, helping you manage your appetite and keeps those calories in check. Fruits and vegetables are a good source of this nutrient.

3.Don't forget your proteins- proteins play a role in weight control. A study conducted in Sweden revealed that increasing protein intake can reduce weight faster than limiting carbohydrate consumption, moreover, protein rich meals tend to make people more alert than sugar or carbohydrate rich meals.

4.Use herbs and spices to flavor you dishes- Using natural products instead of food additives to flavor food is a great way to increase the medicinal value of your diet. TheJournal of Nutrition and Food Sciencefeatured a study where it was revealed that the phytochemicals in common household spices can actually improve insulin activity, presenting a more natural way in treating and preventing type-2 diabetes. Examples of these common household spices are cinnamon, garlic, basil and oregano. These spices have also been found to lower blood pressure, increase platelet aggregation and protect blood vessels, greatly reducing cardiovascular disease associated with type-2 diabetes.

There is no predetermined standard diet for diabetes. The methods of controlling blood sugar are different for each person. Hypoglycemia and hyperglycemia are main concerns for patients receiving insulin and clearly there are a lot of factors to consider. Having a thorough understanding of your specific diabetes condition in consultation with your Naturopathic Doctor can go a long way in managing the onset of the symptoms of diabetes.

By: Haiderzai