Fight Diabetes with Food

by Jasmine Khurana

The best healthiest world approved foods to fight diabetes are unprocessed whole foods, such as fresh fruits and vegetables. Here are some food choices to manage your diabetes.

	Apples The great saying “An apple a day keeps the doctor away” has been proven right in a study where it is found that eating five or more apples a week reduces LDL cholesterol by 40 percent.
	Asparagus Asparagus is highly rich in antioxidants that help in preventing many diseases, including diabetes and heart disease, by maintaining the blood sugar level and increase in insulin production.
	Veggies Include nonstarchy vegetable in your diet, such as broccoli, spinach, and green beans. These high in fibre and low in carbs foods are perfect for better sugar control.
	Blueberries They have anthocyanins, specific types of anitoxidants, that reduce type 2 diabetes risk by 23% and also shows anti-cancer effect.
	Flaxseeds Flaxseeds are a good source of alpha-linolenic acid and lignans; proved to be good for health by researchers.
	Sweet potatoes Sweet potato a low GI vegetable packed with vitamin A and fiber.
	Salmon and Lean meats For non-veg lovers, having fish, skinless chicken breast and lean cuts of meat in a balanced way keeps blood sugar in control. Chromium present in meat helps insulin to function properly and metabolize carbohydrates.
	Melons Watermelon, muskmelon, honeydew, casaba etc. could be used as alternatives to sugar cravings
	Nuts Most nuts such as almonds, peanuts, pecans etc. consists of heart healthy substances.
	Citrus Fruits Lemons, Oranges, grapefruits constitutes of soluble fiber and vitamin C.
	Avocados They have monosaturated fat content, lowers the risk of diabetes and heart disease as well.
	Oatmeal They have high fibre content; can also help with weight loss. Its slow digestion delays stomach emptying, thus, you feel fuller for long duration.
	Pulses and Beans They have less effect on blood glucose level in comparison to other carbohydrate containing foods. Beans are high in fiber deliver essential minerals, controls glycemic level in the body.
	Cranberries It has abundant phytonutrients which helps in reducing LDL cholesterol, maintain HDL cholesterol, lowering blood pressure and diabetes.

Food to avoid

Food containing high amounts of fat, sodium, carbohydrates, and calories might lead to high cholesterol, high blood pressure, uncontrollable sugar and thus, many diseases.

• Fruits: Avoid Canned fruit with sugar syrup, fruit rolls, fruit punch, fruit drinks, etc.
• Meat: Avoid fried meats, higher-fat cuts of meat and fried fish.
• Veggies Canned vegetables having added sodium, veggies cooked with butter or cheese, pickles.
• Avoid processed grains, white bread, French fries, coffee drinks, cookies and all the high carb beverages and high sodium food products.