10 Tips To Control Diabetes
Fatty fish is one of the healthiest foods on the planet. A number of observational studies suggest that people who eat fatty fish regularly have a lower risk of heart failure and are less likely to die from heart disease . In studies, older men and women who consumed fatty fish 5–7 days per week for 8 weeks had significant reductions in triglycerides and inflammatory markers . Fish is also a great source of high-quality protein, which helps you feel full and increases your metabolic rate . That’s why fatty fish is most important for control diabetes.
Leafy green vegetables are extremely nutritious and low in calories. They’re also very low in digestible carbs, which raise your blood sugar levels. Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories. Your body needs a little dietary fat to absorb some of the vitamins found in dark green leafy vegetables. You can do this by adding a bit of olive oil or salad dressing to your dark green leafy vegetables or by eating them with a meal that includes fat such as low-fat milk or cheese.
3. Daily Exercise.
Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active .
4. Diabetes Diet
Diabetic diet doesn’t have to be complicated and you don’t have to give up all your favorite foods. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes. People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed. Taking steps to prevent or control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food.
5. Oatmeal and oat bran
All oats start off as oat groats — the whole, unbroken grains. Before being processed into any other variety of oat, groats are usually roasted at a very low temperature. This not only gives the oats their nice toasty flavor, but the heat also inactivates the enzyme that causes oats to go rancid, making them more shelf-stable. Spring, summer, winter, and fall — no matter the season, oatmeal is king of the breakfast table. It’s warm, satisfying, and hearty enough to carry us through to lunchtime. Beyond a hot bowl at breakfast, oats show up in pancakes, muffins, cookies, granola bars, and so much more.
Indian gooseberry, or amla, is one of the most potent natural medicines used in Ayurveda since time immemorial; moreover, it is recommended by many health practitioners as a general tonic for various lifestyle ailments like as a topical treatment for skin and hair, amla powder for weight loss, et al. It is loaded with health-benefiting properties and can be savoured in various forms. Amla is most important for diabetes.
7. Chia Seeds
Chia seeds are a wonderful food for people with diabetes.
They’re extremely high in fiber, yet low in digestible carbs.
In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn’t raise blood sugar. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed (38, 39, 40).
8. Greek yogurt
Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.
9. Flax seeds
Flaxseeds are an incredibly healthy food . A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control (79Trusted Source, 80Trusted Source). In one study, people with type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c (80Trusted Source). Another study suggested that flaxseeds may lower the risk of strokes and potentially reduce the dosage of medication needed to prevent blood clots (81Trusted Source). Nowadays, flax seeds are emerging as a “super food” as more scientific research points to their health benefit.
10. Try Berberine
Berberine is the active component of a Chinese herb that’s been used to treat diabetes for thousands of years. Berberine has been shown to help lower blood sugar and enhance the breakdown of carbs for energy (79Trusted Source, 80Trusted Source, 81Trusted Source). What’s more, berberine may be as effective as some blood sugar lowering drugs. This makes it one of the most effective supplements for those with diabetes or pre-diabetes (79Trusted Source, 82Trusted Source) A common dosage protocol for berberine is 1,500 mg per day, taken before meals as 3 doses of 500 mg.