5 Best Foods for Diabetes Control

Best foods for diabetes

Today I will tell you about the best 5 foods that control diabetes. It is proven by many people who joined the yoga center and follow this daily diet.

Diabetes is one of the biggest problems in the world. The number of patients has grown day by day from 108 million in 1980 to 422 million in 2014.

According to the statistics of a Harvard University report, 38.4 million people have diabetes (11.6% of the U.S. population), with 29.7 million people diagnosed, including 29.4 million adults, and 8.7 million undiagnosed (22.8% of adults with diabetes are undiagnosed).

Moreover, it is the major cause of kidney failure, heart issues, and stroke. Controlling blood sugar levels is the primary task of diabetes patients.

This article is taken from Dr. Hansaji Yogendra and written by me. She is a yoga specialist, Indian yoga guru, author, researcher, and TV personality. She is the director of The Yoga Institute in Mumbai, founded by her father-in-law Shri Yogendra. It is a government-recognized non-profit organization and the oldest organized yoga center in the world, founded in 1918.

Which Foods Control Diabetes?

Number One: Green Leafy Vegetables 

Green leafy vegetables are low in calories and carbohydrates. Moreover, they keep blood sugar levels in balance and are rich in fiber. They help the absorption of sugar at the right pace. One should consume spinach, methi leaves, and drumstick leaves in their regular meals. Green leafy vegetables, especially drumstick leaves, have proven to really reduce diabetes because they are rich in ascorbic acid, which increases insulin secretion in our body and reduces sugar levels.

Number Two: Whole Grain Food

Whole grain foods are rich in fiber and nutrients compared to refined grains. Moreover, whole grains have a lesser glycemic index, thus comparatively having less impact on blood sugar levels. Some whole-grain foods are brown rice, ragi, wheat, and oats. Ragi is an excellent food among all millets. It reduces oxidative stress and inflammation, which in turn helps in controlling diabetes. Statistics show that people in regions like Blue Zones, where they consume such kinds of food, live longer and lead happy, disease-free lives. An example is Loma Linda in the U.S., where people lead longer lives.

Number Three: Berries

Different kinds of berries like strawberries, blueberries, raspberries, and blackberries are excellent food. These foods keep antioxidants, which reduce oxidative stress which is very common for diabetes patients. Moreover, berries are a good source of vitamin C which keeps blood sugar levels balanced.

Number Four: Beans

Beans are low on the glycemic list, so they decrease blood sugar levels. The glycemic index of soya beans is 15, whereas kidney beans are 28, and chickpeas are 33. Beans are complex carbohydrates, so the body digests them slower than any other carbohydrate, checking calories. Eating beans would genuinely offer help in weight loss. And so, blood sugar and cholesterol are diminished.

Number Five: Citrus Fruits

Citrus foods like oranges and lemons have amazing anti-diabetic effects. Moreover, modern researchers think that they contain bioflavonoids and anti-diabetic effects. Moreover, they are rich in minerals, have no carbohydrates, and have vitamin C, which keeps control of blood sugar.

Why Are These Foods Effective for Diabetes Control?

Green leafy vegetables, whole grains, beans, berries, and citrus foods should be a major part of a diabetic patient\’s diet. Moreover, a diabetic patient should control the consumption of foods that disturb blood sugar levels. They should avoid foods like white rice, white bread, pumpkin, white potatoes, refined sugar, sugary drinks, sweet cakes and pastries, biscuits, and packaged snacks and foods.

What Are the Key Actions to Effectively Manage Diabetes?

Most people make the mistake of skipping breakfast or having a very late breakfast. You need to make sure to eat something within one hour after you wake up.

You need to have warm lemon juice with chia seeds first thing in the morning or add amla powder with a pinch of turmeric in warm water early in the morning. These drinks can help control blood sugar levels throughout the day.

Keep your mind free from worries. Be flexible. Be humble. Diabetics are known to be perfectionists. They want everything so perfect that they are never satisfied with anybody else.

Now you have to be caring. You have to be humble rather than being a perfectionist. But expect nothing from others. So be very kind to others; that would help you. Only yoga believes that diabetes is one of the psychosomatic diseases. So the effect of the mind on the body is going to be obvious.

When the mind is not in a happy state, full of worries and tension, and full of anxiety, then its effect is going to be there and a person\’s diabetes can never be cured.

Surrender all your challenges to a higher reality. Learn to accept people as they are. They are not as intelligent as you. So you do your part to the best of your capacity. Be satisfied with your work, but accept others as they are. Don\’t try to impose your ideas on them.

Try and live a very happy and peaceful life. After all, it\’s your life. Diabetes is set in, but if you work on yourself, you\’ll be able to live your life very normally, happily, and successfully. So do your part well and live happily.

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I hope you found these tips helpful for managing diabetes and improving your health. If you enjoyed this post, please share it with your friends and family who might benefit from it! I’d also love to hear your thoughts and experiences, so feel free to leave a comment below