Home to more than 65 million diagnosed diabetics, India is seeing a disturbing rise in type-2 diabetes cases. Recent reports have pointed out that there is an alarming increase in the cases of obesity among South Asians. This is something that is driven as much by diet, lifestyle and demographic transitions along with sedentary habits and genetics. The onset of processed western food has increased obesity rates in India by great numbers, especially when coupled with increasing sedentary lifestyle and an aversion to regular exercise. Studies have shown that India’s economic boom has also resulted in an increase in the type-2 diabetes cases, and those at risk for it. Prevalence rates are as high as 20% in some cities and even rural areas no longer exempt from this scourge.
One of the best ways to manage this disease is to incorporate in your diet natural food items that are good for your health. This, however, is not the end all and be all of your regimen. This should be coupled with regular check-ups as well as exercise to ensure that you are giving your body the necessary attention and keeping the disease in check. While type-2 diabetes may manifest into many dangerous predicaments when left unchecked, it can be managed very well if one were to only take care of a few essential dietary habits.
Here are some dietary habits that are perfect for those suffering with diabetes:
One of the best options for those suffering from diabetes is to indulge in a plant-focused diet with a generous helping of fruits, legumes and nuts.
Make yourself a promise to have at least one salad a day, don’t make it just a part of the meal, make it the meal itself. Fresh fruits and seasonal vegetables are the perfect way to get a nice filling meal and tingle your taste buds while at it. You can add some low-fat hung curd to your salad just to give it some texture, add it to a whole
grain pasta and you have a delicious salad ready.
Switch to olive oil
Olive oil is a very healthy, not to mention, delicious supplement for regular cooking oil. Research has shown that olive oil can reduce the blood glucose levels, triglyceride levels and LDL cholesterol levels.
Olive oil has a unique effect on cholesterol, which is beneficial for diabetes patients as it helps in stemming the onset of diabetes related cardiovascular diseases. Make sure you get virgin or extra virgin olive oil.
Carbohydrates have a huge part to play in not only the amount of energy you have but also your blood glucose levels. Fiber rich diet takes time to break down and provides you a gradual release of energy and keeps you from getting hungry too soon. It also improves your digestive and metabolic processes.
It is essential to restrict your intake of refined foods and focus on high-fiber complex carbohydrates. Because these foods keep your glucose levels even because of slow digestion they keep your insulin levels even.
Focus on healthy fats
Yes, as counter-intuitive as it may sound, there are healthy fats and you know them. Unsaturated fats like that which come from plant and fish are actually very good for you. The omega-3 fatty acids in fish and flaxseeds, are great for your body and can fight inflammation.
Saturated fats found in coconut oil or whole-milk dairy products is not the same as that found in processed foods. Nuts, avocados, fruits are a great source of healthy fats.
Find non-starchy vegetables
Common vegetables like eggplant, tomatoes, beans, asparagus, okra, turnips, are all non-starchy vegetables. These vegetables can be used more often in your diet as they have a low starch content which can help control your blood glucose levels.
This does not mean you have to stop eating other vegetables, it just means that the proportions change, it can help you savor those other vegetables even more.
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