As of 2019, according to the American Diabetes Association®, over 37 million Americans – over 11 percent of the population – are living with diabetes.
Characterized by high blood sugar levels, diabetes occurs when the pancreas does not produce enough insulin – a naturally occurring hormone that helps your body use sugar for energy – or when the body is unable to effectively utilize the insulin it produces. Its causes include genetic factors, lifestyle choices and environmental factors.
Eating high-protein, low-calorie food combined with regular exercise helps to control not only diabetes, but also other serious chronic diseases.
One of the best ways to control diabetes is to increase physical activity and avoid consuming junk foods. Moreover, people should consume low-carbohydrate foods which will help to maintain the diet and prevent diabetes; these topics are well-covered throughout this article.
The best ways to fight diabetes include engaging in physical exercise and regular walking. In addition, foods that are high in nutrients such as fiber, vitamins and minerals also protect against diabetes and other linked diseases.
Dark Green Leafy Vegetables
These veggies are low in calories, carbs and glycaemic index but high in nutrition, and help keep blood sugar under control. Moreover, they also contain magnesium which helps balance the body’s natural insulin level.
Fatty Fish
At least twice a week, you should eat fatty fish such as salmon, tuna, mackerel and sardines,which are loaded with healthy omega-3 fats and reduce inflammation in the body. They protect against heart disease and an eye condition called diabetic retinopathy. However, it’s best to eat it broiled, baked, or grilled instead of breaded and fried.
Nuts
Full of healthy fats, protein and fiber, nuts keep your stomach full and blood sugar steady. Snack on peanuts, almonds or walnuts at least three times a week.
Citrus Fruits
Grapes, clementines or oranges provide you with a maximum dose of vitamin C. They are also high in folate and potassium, and the fiber in their citric acid slows down the digestion which will not cause a rise in blood sugar.
Yogurt
Yogurt is a good source of protein and probiotics which support digestive health; however, it’s best to choose unsweetened varieties to avoid added sugars.
Useful Detox & Exercise
Insulin resistance occurs when cells in your body do not respond well to insulin; not everyone with diabetes is insulin resistant, and not everyone with insulin resistance will get diabetes.
One thing to consume that helps deal with insulin resistance is fenugreek water. Moreover, fruit-infused water can be a plummeting factor against diabetes. It is advised to drink detox water to hydrate the body after light exercise or a morning walk.*
In recent days, most young people who are affected by diabetes have developed the disease because of a lack of physical activity and eating junk foods regularly. Lack of exercise affects the ability to manage disease. Eating high-protein, low-calorie food combined with regular exercise helps to control not only diabetes, but also other serious chronic diseases.
*NOTE: It is recommended to consult a physician when choosing detox water for diabetes control.
