Tips for Diabetic Person

Best Recommended Food for a Diabetic Person:

1. Apple: As we told in our earlier article, it is one of the best fruits and antioxidant available and has low calories and great level of fibre contents which helps in keeping control of cholesterol and sugar level in blood.

2. Avocado: They are quite rich in mono saturated fatty acids which are good are heart and helps in reducing blood sugar level and triglyceride level. Except mono saturated fat, they are also good source of potassium and various vitamins.

3. Barley: Grains and cereals are healthy for Diabetic people but barley is the best among grains. The fibres in barley are rich in beta glucan which reduces cholesterol by binding to bile acids and excreting the bile acids from body. Bile Acids are produced by liver from cholesterol and is used by body to digest fat. As barley fibres helps in excretion of more bile acid from body, liver produces more bile acid which results in more consumption of cholesterol.

4. Beans: There have been number of studies proving that a cup of beans dairy helps in good control over blood sugar level and blood pressure. There is also wide variety of beans available in the market which you can choose as per your own taste such as   black (Kālē sēma), kidney beans (Rājamā ), garbanzo (Chana), white, lima, pinto and a lot more.

Some other food recommended: Blueberries, Broccoli, Carrots, Oats. Drinking a lot of fresh water is always good for health.

Best Non Veg food recommended: Chicken and turkey meal are really great in fibre contents and low in fat (except of skin which has high level of saturated fat) and a great help in controlling cholesterol level. As per the study conducted by the Harvard School of Public Health study, eating fish just once a week can reduce the risk of heart attack by 40 per cent and heart attack is one of the biggest problem faced by Diabetic Patients. Fatty Acids contained in fish (particularly in salmon, mackerel, herring, lake trout, sardines, halibut, and albacore tuna) are rich source of Omega 3 which decreases the risk of arrhythmias and decreases triglyceride levels.

Food Not Recommended and Bad for the health of a Diabetic Person: Food contain large amount of sodium such as sauces like soya sauce, pepper sauce, pickles and canned vegetables, etc., food cooked with large quantity of butter , regular oil or regular cheese, white rice, white bread, regular mayonnaise, regular soda drinks, energy drinks, coffee with sugar and lot of cream.

Instead of Eating	Eat
White Rice	Brown Rice
Fried or Mashed Potatoas	Sweet Potatoes or Yam
White Bread	Brown Bread or Whole Grain Bread
Corn	Peas

The Finest Fruits & there Health Benefits

1. Apple: As they say “An apple every day, keeps the doctor away”, and recent scientific studies have shown that the saying is infact true. Fibers in apple called Pectin (a medium-sized apple contains about 4 grams of fibre) helps in controlling cholesterol and keeps you regular. And the powerful flavonoids in it reduce your risk of heart disease, stroke and all sorts of cancers. A new study performed on mice, shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Biting and chewing an apple stimulates the production of saliva in your mouth, which reduces tooth decay by lowering the levels of bacteria.

2. Apricots: Apricots are one of the best sources of vitamins A, C and E, potassium, iron and carotenoids. The lycopene, a carotenoid pigment found in apricots is good for your eyes and prevent heart disease, LDL cholesterol oxidation, certain cancers – especially skin cancer & there is some evidence that it may lower the risk of prostate cancer. Apricots are also rich sources of antioxidants. Antioxidants are required by the body to aid the body’s natural functioning. More the amount of antioxidants in the body, higher is the rate of elimination of toxins from it. And the fiber in apricots is healthy for your heart & helps relieve constipation and in addition the dietary fiber in apricots helps you to lose weight.

3. Bananas: A normal banana has almost 108 calories. Bananas are naturally radioactive (but the level of radiation is not high enough to cause harm), this comes with the fact that they contain relatively high amount of potassium (i.e. approx 400 mg), which helps lower the risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. Bananas are the only fruit that contains the amino acid tryptophan plus vitamin B6, they help your body produce serotonin—a natural substance that alleviates depression. Even its peel is usefull,  rubbing the inside of a banana peel on a mosquito bite (or other bug bite) or on poison ivy will help keep it from itching and getting inflamed.

4. Berries (blueberries, strawberries, raspberries, and blackberries): Berries contains outstandingly high amount of powerful antioxidants and phytochemicals — those naturally occurring nutrients that help protect cells from damage. Berries keep you mentally sharp. Berries are sweet but that doesn’t mean that they are bad for diabetic people, rather because of there good level of fiber, they can use that in a diabetic diet. Studies show berries offer great protection against heart disease stroke, cancer and many other diseases. People with a strong inherited risk for heart disease may find that a diet rich in raw fruits and vegetables, including berries, can reduce their chances of having a heart attack According to research, people having atleast 2 berries a week have have a 25 percent less chance of developing Parkinson’s disease than their peers.

5. Citrus Fruits:  A cup of raw orange sections contains 85 calories, 21 grams of carbohydrate and 4 grams of fiber, which delivers 160 percent of your daily vitamin C needs, 14 percent of your folate requirement and 7 percent of your potassium needs, based on a 2,000-calorie diet.Vitamin C is a powerful antioxidant it is also required for the synthesis of collagen, which helps wounds heal and helps hold blood vessels, tendons, ligaments and bone together. Citrus Fruits are also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and flavonoids in citrus fruitsmay halt cancer cell growth and slow down tumor progression.