Diabetes is one of the most commonly found diseases in India. As per a long-term study conducted between 2008 and 2020 by the Indian Council of Medical Research, the prevalence of diabetes in India stood at 10.1 crores. This is an astounding figure, and while there are a lot of factors that can lead to diabetes, there are some ways to control it as well.
One of the significant ways diabetes can be managed to a certain extent is through nutrition. What you eat has an undeniable impact on your health, whether it be a positive or a negative one. Hence, it is essential to choose nutritional habits that produce a positive effect in the long run, especially when one is riddled with diseases like diabetes.
Along with good nutrition habits, one should also opt for a health insurance
plan as soon as they can. Procuring health insurance for diabetics can be a bit of a different process. However, that should not deter you from securing your finances in case of a medical emergency.
With that in mind, let’s look at a list of foods that can help you control diabetes and nourish your overall health too.
How to Control Diabetes with Food and Proper Nutrition?
One important fact to remember when planning a diet for a diabetic person is that the foods should help control the person’s blood sugar levels. Alongside, the side effects of diabetes, such as heart-related diseases, should also be kept in mind. Here are some foods that may help you control diabetes and some of its side effects:
Whether you like them or hate them, there is no denying that green leafy vegetables are healthy in many ways, including for diabetes control. Green leafy vegetables, such as spinach and kale, have fewer calories and low levels of digestible carbs. This means that they do not affect your blood sugar levels negatively. What’s more, they are also packed with vitamins and minerals, which can aid your overall health.
Seafood (especially fatty fish)
Seafoods, such as fish and shellfish, are excellent sources of protein, healthy fats, vitamins, minerals, and antioxidants. These can help control blood sugar levels in diabetic individuals.
Fatty fish have omega-3 fatty acids DHA and EPA. These fatty acids can help in safeguarding the cells lining blood vessels, lower the markers of inflammation, and may enhance arterial function. All of these make fatty fish, such as anchovies, mackerel, sardines, salmon, etc. an excellent nutritional choice for diabetics.
Seeds, specifically chia, flax, and pumpkin seeds, should be a necessary addition to a diet plan for diabetics. Chia seeds, for instance, are high in fibre and low in digestible carbs. It has also been suggested that chia seeds help in slowing down the movement of food within the gut, which can help control blood sugar levels considerably.
Flax seeds are rich in omega-3 fats while pumpkin seeds are high in healthy fats and protein, all of which are important for diabetes control.
The Indian diet places a lot of importance on beans and lentils, such as pigeon peas, kidney beans, chickpeas, and so forth, and for the right reasons. Beans and lentils are high in vitamins, minerals, fibres, and protein. What’s more, they boast a high glycemic index, which is essential for diabetics.
Berries are wonderful sources of antioxidants, minerals, vitamins, fibres, and other micronutrients as well. All of these can help diabetics control the spikes in sugar levels. Strawberries, blueberries, blackberries, and particularly raspberries may help in blood sugar level management and improve insulin sensitivity. If you need any more reason to add berries to your diet, consider the fact that they are extremely delicious!
Some other foods to help you control diabetes include:
- Nuts (almonds, walnuts, pistachios, etc.)
- Oats and oat bran
- Extra-virgin olive oil.
Additionally, one must also know what to avoid. Diabetic patients must avoid highly sweetened and sugary beverages, aerated drinks, foods containing refined carbs, such as white pasta and white rice, and even excessively sweet desserts.
Whether it is good nutritional habits or health insurance, one should not look at them as a cure-all for diabetes. Instead, these should be considered as control strategies that can help you manage your health and your finances in the long run.
Note that diabetes is considered a pre-existing condition in health insurance. Thus, if you have diabetes, be sure to research the health insurance plans that cover diabetes and under what conditions. If you are at risk for other critical diseases, such as pulmonary hypertension, you can also opt for a critical illness plan.
It can offer financial support when a critical illness strikes you or your loved ones.*
Claims are subject to terms and conditions set forth under health insurance policy.
*Standard T&C apply.
Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.