Diabetes is the fastest growing condition in Australia. Over 1.7 million Australians are living with diabetes. It is one of the 10 reasons of death in Australia. Also, it is the leading cause of blindness in Australia. Poorly managed or untreated diabetes can lead to life-threatening health problems like heart attack, kidney failure, blindness, nerve disease & stroke.
Lifestyle factors like bad eating habits, obesity, as well as lack of exercise are the major contributors of diabetes. It has been found that people in Australia eat too much junk food. This is why 63.4% of Australian adults are overweight or obese, which in turn is a risk factor for diabetes. However, the good news is that you can easily stay away from diabetes, particularly type 2 diabetes, by eating healthy food, maintaining a healthy weight as well as exercising on a regular basis.
Here is the list of 5 foods that can help you control diabetes
Fatty fish such as herring, salmon, mackerel & anchovies are great sources of the omega-3 fatty acids DHA & EPA. Consuming these fats on a regular basis can help you control your diabetics.
In a recent study, it has been seen that people who eat fatty fish on a regular basis have a lower risk of heart failure. Consuming these fatty fishes also help to reduce triglyceride as well as inflammatory markers.
Leafy green vegetables are not only highly nutritious but they are also low in calories as well as low in digestible carbs. Therefore they are excellent for people having high blood sugar levels. Also, they are excellent sources of several vitamins as well as minerals, including vitamin C. A recent study found that greater intake of green leafy vegetables was associated with a 14% decrease in risk of type 2 diabetes.
Fruits, being rich in fiber & antioxidants, are excellent for controlling blood sugar levels. Eating 3 servings of fresh fruit every day is associated with an 18% decrease in risk of diabetes. Particularly fruits with purple, blue or red hue are very beneficial as they are loaded with fruit compounds called anthocyanins, which help to control high blood sugar levels.
Nuts have a low glycemic index which helps to lower blood sugar levels in people having diabetes. Also, it has anti-inflammatory effects which in turn help to increase the production of insulin.
Nuts are also great source of omega-3 fatty acids.
Non-starchy, non-green vegetables like garlic, onions, mushrooms, peppers, eggplant, etc are packed with fiber as well as phytochemicals and therefore they are highly beneficial for people having high blood sugar levels.