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World Diabetes Day : Top five foods for diabetic


KATHMANDU —  Diabetes that could be hereditary and can also develop due to an unhealthy lifestyle is considered to be a silent killer by medical professionals across the world.

Considered as lifestyle related ailment– victimising people above 40 years-old — however, these days it is diagnosed in 30-year-old people too, can become severe requiring insulin shots to keep sugar levels in check.

According to the International Diabetes Federation (IDF), 199 million women are currently living with diabetes and this total is projected to increase to 313 million by 2040. Almost half of women who die in low-income countries due to high blood glucose die prematurely, before the age of 70 years.

Each year November 14 is observed as World Diabetes Day to promote awareness about the illness along with access to right treatment and care.

World Diabetes Day was created in 1991 by IDF and the World Health Organisation in response to growing concerns about the escalating health threat posed by diabetes.

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The theme for this year is ‘Women and Diabetes’. According to the World Health Organisation (WHO), around 8% of women — or 205 million women — live with diabetes worldwide, over half in South-East Asia and the Western Pacific.

The main risk factors for women include poor diet and nutrition, physical inactivity, tobacco consumption and excessive use of alcohol as diet is an essential aspect in order to lower blood sugar levels. Changing lifestyle — such as doing moderate to intense exercise at least 30minutes a day, eating fiber-rich foods, whole grains may help bring down body glucose level, as per doctors’ advice.

Here are five such foods that can help you bring down blood glucose levels.

Whole Grains

Whole grains –such as wheat flour, corn, brown rice, oatmeal — digest slowly to keep blood sugar from spiking suddenly. Regular consumption of whole grainswhich contain fiber-rich bran, nutrient-packed germ and starchy endosperm, are all natural parts and are good for your overall health.

Leafy Greens

Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent. Leafy green vegetables — such as spinach, collards, kale, turnip green, broccoli, cabbage, lettuce — are extremely low in calories and carbohydrates. These powerhouse foods can reduce your risk of Type 2 diabetes.  They are also low in calories and carbohydrates and therefore, do not cause sudden spikes to your blood sugar levels.

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Guava

Guava is packed with natural sugars and is absolutely safe for diabetics to consume. It has a low glycemic index score and is very rich in dietary fiber.

Flaxseeds and Pumpkin seeds

Flaxseeds, also known as linseeds, are one of the world’s healthiest foods packed with micronutrients, vitamins, minerals, antioxidants and healthy fats. Flaxseeds help in reducing the chances of heart complications and also the risk of strokes linked with diabetes as it is packed with large amounts of an insoluble fibre called lignan.

Likewise, pumpkin seeds are rich in magnesium, potassium and low in cholesterol and help maintain high energy levels, while also helping you combat the urge to eat fatty, sugary foods.

Beetroot

Beetroots are packed with potassium, magnesium, iron, vitamin B6, A, C, nitrate, fiber, beetroots help in managing diabetes. The natural sugars in beetroot don’t get converted into glucose in the body too quickly which makes them good for diabetics.