A nutritionist reveals 3 foods that diabetics should include in their daily diet

A nutritionist reveals 3 foods that diabetics should include in their daily diet

3 foods that diabetics
3 foods that diabetics

Although most of us understand the importance of adding green vegetables to our diet, research shows that eating more leafy greens can significantly reduce the risk of developing type 2 diabetes.

Type 2 diabetes is becoming a major health problem in India due to genetic predisposition, changes in diet and sudden changes in lifestyle. According to a study published in The Lancet Diabetes and Endocrinology journal, around 98 million people in India may suffer from type-2 diabetes by 2030.

With so much information out there about diet and nutrition, it’s important to understand how each recommendation applies to you and what is actually beneficial. Here are three foods that can help improve diabetes control.

3 foods that diabetics
3 foods that diabetics

Almond

Eating some almonds may benefit short- and long-term blood sugar control in people with uncomplicated type-2 diabetes. Including almonds in the diet can prevent sudden rise in blood sugar levels by reducing the release of glucose in the blood. Almonds also help boost metabolism in people with type-2 diabetes, which leads to faster burning of calories.

Essential vitamins such as fiber, folate and vitamin E, phytochemicals such as phytosterols and flavonoids, minerals such as magnesium, potassium and calcium and unsaturated fatty acids contribute to this metabolism.

Also, people with type 2 diabetes are at increased risk of heart disease. Almonds contain vitamin E and healthy fats, which play an important role in preventing heart problems. According to a study conducted by Harvard University, adding almonds to the diet may reduce the risk of heart disease in adults with type-2 diabetes.

Green Leafy Vegetables Although most of us understand the importance of including green vegetables in our diet, research shows that eating more green leafy vegetables can significantly reduce the risk of type 2 diabetes. Spinach, cabbage, turnip leaves, mint leaves, fenugreek leaves, fenugreek leaves and radish leaves are examples of green leafy vegetables that are regularly included in the diet.

These vegetables are rich in fiber, vitamins, and minerals, and some also contain omega-3 fatty acids in the alpha-linolenic form.

3 foods that diabetics
3 foods that diabetics

There are many ways to combine this green color
Leafy greens

Add it to your diet like soup, salad or green juice. If you choose to cook them as a curry, it’s best not to add too much oil to preserve their nutritional value. Yogurt Yogurt, also called “dahi,” has been a staple of Indian cuisine for centuries. In recent years, yogurt has gained popularity due to its many health benefits.

According to the Yogurt and Diabetes study, eating yogurt may reduce the risk of type 2 diabetes, especially in healthy adults and adults at high cardiovascular risk. The study found that those who consumed 80-125 grams of yogurt per day were 14% less likely to develop type 2 diabetes than those who did not eat yogurt.

Yogurt

Its low carbohydrate and high protein content supports gut health, making it especially useful for managing diabetes. When buying yogurt, avoid the flavored options and choose the plain variety. Plain yogurt gives better control over added sugars. For extra nutrients and flavor, top your yogurt with healthy alternatives like chopped almonds or strawberries.

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