By Kejal Sheth
About 90 percent of people with type 2 diabetes are obese or overweight, according to the Obesity Society. Weight loss is a known treatment for type 2, which affects the majority of the 30.3 million people with diabetes, as it helps people with the disease reduce insulin resistance and absorb blood glucose more effectively. According to the Centers for Disease Control and Prevention (CDC), being overweight makes it harder to control diabetes and is a risk factor for diabetes-related health complications.
Intermitted Fasting & Blood Sugar
Insulin resistance is what leads to type 2 diabetes. One of the most amazing intermittent fasting facts is that it helps in reducing blood sugar levels and thus, also reduces the risk of diabetes. Before starting any diet, it’s important to know if it has more health benefits than just weight loss.
4 Ways to Manage Diabetes
- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
- Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
- Avoid snacking or eating at nighttime, all the time.
Fruits and Vegetables For Diabetes
Fruits and vegetables low in glycemic index are recommended for diabetes patients.
The GI ranking of a food shows how quickly the body absorbs glucose from that food. The body absorbs blood sugar much faster from high-GI foods than low-GI foods.People with diabetes should eat fruits and vegetables with a low GI score to avoid blood sugar spikes.
List of fruits and vegetables given below.
| Fruits | Vegeatables |
| Apple | Dark green leafy vegetable |
| Pomogrante | Lady finger |
| Orange | Bitter gourd |
| Sweet lime | Onion |
| Guava | Tomato |
| Pear | Bottle gourd |
| Papaya | Green peas |
Super Foods for Diabetes
- Cinnamon– Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells. It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells
- Flaxseed -Flaxseed contains large amounts of an insoluble fibre called lignan. Flaxseeds help in reducing the chances of heart complications and also the risk of strokes linked with diabetes. It regulates blood sugar levels in the body and improves gut health and insulin sensitivity.
- Mixed nuts– Nuts are rich in omega-3 fatty acids and have low glycemic index scores. The essential oils and overall nutrient content of nuts helps in reducing diabetic inflammation, blood sugar, and LDL (bad cholesterol) levels. A handful of nuts or roughly 30 grams consumed daily is good for your overall health. Nuts can be a good substitute for carbs.
- Bitter gourd –Bitter gourd contains active substances that lend anti-diabetic properties like charantin which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p. The best way to consume it is to have fresh bitter gourd juice early morning on an empty stomach. You can add a piece of amla or Indian gooseberry to get you dose of Vitamin C for stronger immunity.
- Fenugreek– Methi seeds and methi leaves are both superfoods for diabetes. They contain fiber and help in slowing the digestion process and thus regulate the absorption of carbohydrates and sugars in the body. They improve glucose tolerance and also lower bad cholesterol levels. Methi seeds can be soaked overnight can the ‘methi ka paani’ should be consumed early morning on an empty stomach for good health.