Every year International Diabetes Federation celebrates World Diabetes Day on November 14. Diabetes is a disease in which blood glucose or blood sugar levels are too high over a prolonged period. If the disease is left untreated it can cause many further complications.
There are three types of diabetes: Type 1 Diabetes Mellitus (DM), Type 2 DM, and gestational diabetes. At present, 199 million women are living with diabetes and the number is expected to increase to 313 million by 2040. Studies say that diabetes is one of the ninth leading cause of death in woman globally, causing 2.1 million deaths every year.
Here are 10 healthy foods to include in one's diet for those who are taking baby steps towards avoiding diabetes.
Avocados
Avocados basically consist of carbohydrates and healthy fats. They contain a wide variety of nutrients, including 20 different vitamins and minerals. Avocados improve your cholesterol levels by decreasing risk of heart disease. It also reduces your overall health problems.
One can have avocados along with guacamole in salads and sandwiches or make a salad dressing by pureeing it with lime juice and olive oil.
Beans
As it has been said, "Beans Beans, the magical fruit", beans are rich in fiber and also a good source of proteins. Moreover, they are included in the diabetes diet. According to a research conducted in 2012, eating about a cup of legumes daily results in better blood sugar control.
It provides the body with soluble fiber which plays an important role in controlling blood cholesterol levels.
We can use beans in salads, soups or as a substitute for ground beef in Mexican dishes such as bean tacos and burritos.
Carrots
Carrots are one of the most widely used vegetables in the world, which can either be cooked or eaten raw. They are also a good source of antioxidants and for blood sugar regulation as the presence of carotenoids in them helps diabetic people live a normal life.
One can enjoy raw carrots in salads or add them to chili soup or spaghetti sauce.
Cranberries
Cranberries are not just used to decorate Christmas trees. They are also used for treating infectious disease. Growing evidence proves that antioxidants found in cranberries might reduce the risk of heart disease. This fruit is rich in disease-fighting antioxidants that help women to reduce infections.
Cranberries can also be used as smoothies, salads or muffins.
Kale
Kale is one of the most nutritious and healthiest food on the planet as it is loaded with all sorts of beneficial compounds, out of which few have the ability of powerful medicinal properties. This popular vegetable is a member of the cabbage family that contains very little fat with most of the ingredients from vitamin A to zinc. Kale can also be used in salads and in other varieties of food.
Melon
Melon is the best choice for diabetic patients who are craving for sweet dishes but are unable to eat them. They have a variety of nutritious values such as preventing cancer, helping to regulate the blood sugar levels, which in turn helps control diabetes. They are rich in Vitamins C, thereby strengthening the immune system in women.
Melons can be consumed as smoothies, salads, and juice.
Raspberry
Raspberry is an edible fruit with impressive benefits such as vitamins, antioxidants and fiber. They have a high concentration of ellagic acid, the phenolic compound that prevents cancer and has the effect on insulin resistance, lowering blood sugar and countering inflammation.
One can enjoy these raspberries in form of raw, salad and smoothies.
Red Pepper
Red pepper is loaded with nutrients that include antioxidants, vitamin C and beta –carotine. They reduce the risk of promoting diabetes in a human body.
Apart from having red peppers fresh, we can use it in pasta, eggs, and stir-fries.
Soya bean
Soya provides high quality in protein that has low saturated fat and cholesterol. Health authorities say that eating soy acts a silver bullet for reducing serum cholesterol level. Although it might not be significant, it is more beneficial.
Soya beans can be used in form of soya milk, tofu, soy nuts, etc.
