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The word “control diabetes” is no longer an unfamiliar word to many people, especially since it has become a worldwide epidemic. Diabetes occurs when the pancreas can’t make enough insulin or when the body’s cells don’t react to insulin. This means that sugar builds up in the blood and can’t be used for energy. This can lead to many complications such as nerve damage, blindness, and heart disease. However, this disease can be managed if the person knows what to eat and what not to eat. -There is a worldwide epidemic of diabetes -It is caused by the pancreas not making enough insulin or the body’s cells not reacting to insulin -The disease can be managed by knowing what to eat.
What exactly is diabetes, and how does it affect your life?
Diabetes is a condition in which your blood glucose, often known as blood sugar, is excessively high. Your primary energy source is blood glucose, which originates from the foods you eat. Insulin, a hormone produced by the pancreas, aids glucose absorption into your cells for use as energy. Your body may not make enough or any insulin, or it may not use it properly. Glucose is thus trapped in your bloodstream, unable to reach your cells.
Having too much glucose in your blood can cause health problems in the long run. Although there is no cure for diabetes, there are steps you may take to manage your diabetes and stay healthy.
What are the different types of diabetes?
Diabetes type 1
Diabetes type 1 is thought to be caused by an autoimmune disorder. It occurs when your immune system targets and destroys the insulin-producing beta cells in your pancreas. It is irreversible.
It’s unclear what causes the attacks. Both hereditary and environmental factors could be to blame, and it isn’t assumed that lifestyle variables play a part.
Diabetes type 2
Insulin resistance is where type 2 diabetes begins. This indicates that your body is unable to utilize insulin effectively. This causes your pancreas to produce more insulin until it is unable to meet demand. Insulin production is reduced, resulting in elevated blood sugar levels.
Type 2 diabetes has an enigmatic cause. Genetics could be a contributing element.
overweight due to lack of exercise
Other health and environmental factors could also be involved.
Gestational diabetes
During pregnancy, some women acquire gestational diabetes. Once the baby is born, this kind of diabetes normally goes away. If you’ve experienced gestational diabetes, though, you’re more likely to develop type 2 diabetes later in life. Diabetes diagnosed during pregnancy may be type 2.
What are the common symptoms of diabetes
1- Hunger and exhaustion
Hunger and exhaustion are the two most common complaints. Your body transforms the glucose you eat into energy for your cells. However, to take in glucose, your cells require insulin. The glucose can’t get into your cells if your body doesn’t manufacture enough or any insulin or if your cells fight the insulin your body produces. You may feel more hungry and tired than normal as a result of this.
2- Being thirsty and peeing more frequently
The normal individual needs to urinate four to seven times per day, but people with diabetes may need to pee even more frequently. Why? As glucose goes through your kidneys, your body normally reabsorbs it. However, if your blood sugar levels rise as a result of diabetes, your kidneys may not be able to keep up. This causes the body to produce more urine, which depletes the body’s water supply. You’ll have to go more frequently as a result. You may pee more than usual. You may become dehydrated as a result of all the peeing. You’ll pee a lot more if you drink a lot.
3- Itchy skin and a dry mouth
Itchy skin and a dry mouth are two of the most common side effects of chemotherapy. There’s less moisture for other things because your body is using fluids to generate pee. You may become dehydrated, which will make your mouth feels dry. You may experience itching as a result of dry skin.
4- Vision is blurred.
Your eyes’ lenses may swell due to changes in fluid levels in your body. They alter their appearance and are unable to concentrate.
Control Diabetes’ Best Foods & drinks
Diabetes is a chronic condition that occurs as a result of an inability for the body to regulate glucose levels in the blood. This condition can lead to a range of complications such as heart disease, kidney disease, stroke, blindness and amputations. The following will list the best food and drinks for people with diabetes. The best food and drinks for people with diabetes are listed below:
1- Best Choices of Starches
- Brown rice, oatmeal, quinoa, millet, and amaranth are examples of whole grains.
- Sweet potato baked
- Sugar-free (or very low-sugar) whole grain products.
2- Vegetables
- Raw, mildly steamed, roasted, or grilled vegetables
- Vegetables from frozen, lightly steamed
- Kale, spinach, and arugula are examples of greens. Because it is lacking in nutrients, iceberg lettuce isn’t as good.
- Low-sodium canned vegetables or unsalted canned vegetables Consider dark greens, red or orange vegetables (carrots or red peppers), white vegetables (onions), and even purple vegetables (eggplants). 2.5 cups of vegetables per day is recommended by the 2015 US recommendations.
3- Protein
- Beans, nuts, seeds, and tofu are plant-based proteins.
- Seafood and fish
- Poultry such as chicken (Choose the breast meat if possible.)
- Low-fat dairy products and eggs are two of the most nutritious foods you can eat.
- Keep meat low in fat if you eat it. Skinned poultry should be trimmed.
Even if you aren’t a vegetarian or vegan, try to include some plant-based protein like beans, almonds, or tofu. You’ll gain nutrients and fiber that animal products don’t have.
4- Oils, Fats, and snacks
- Natural sources of vegetable fats, such as nuts, seeds, and avocados, are fats and oils (high in calories, so keep portions small)
- Omega-3 fatty acids are abundant in salmon, tuna, and mackerel.
- Plant-based oils include canola, grapeseed, and olive oils.
5- Diary
- 1% or skim milk
- Low-fat yogurt
- Low-fat cottage cheese
- Low-fat or nonfat sour cream
6- Drinks
- Water that hasn’t been flavored or effervescent water that has been flavored
- Unsweetened tea with or without a wedge of lemon
- Coffee, either black or with low-fat milk and a sugar substitute added.
The Healthiest Fruits for Diabetics
It is suggested that patients with diabetes consume two to three portions of fruit every day.
Here are some fruits that are low on the glycemic index and high in other vitamins and minerals:
- Berries – The American Diabetes Association recommends both citrus and berries as superfoods.
- Apples
- Plums
- Grapefruit
- Peaches
- High-fiber fruits like apples and pears can aid to reduce a blood sugar surge.
- Kiwi
- Oranges
Benefits of fish against diabetes
- lowers the risk of cardiovascular disease
- Aids in Glucose control
- Contains a wide range of proteins.
- Aids in the reduction of pregnancy risks
- Reduces diabetes mellitus nerve involvement
Diabetes’ worst foods & drinks
Diabetes is a serious condition that can lead to multiple complications. Though there is no cure for diabetes, following a healthy diet and limiting the intake of certain foods and drinks can help to manage and control diabetes. The following is a list of some of the worst foods and drinks for diabetes:
- Beverages with added sugar
- Trans fats are fats that have been altered in some way.
- Pasta, white bread, and rice
- Yogurt with fruit flavors
- Breakfast cereals with added sugar
- Coffee drinks with different flavors
- Fruit that has been dried
- Snack snacks in packages
- French fries
One last thing
When you have diabetes, it might be tough to know which foods to avoid. It is, nevertheless, possible to make it easier by following a few rules.
Avoiding harmful fats, liquid sugars, processed grains, and other refined carb-containing foods should be your top priority.
Avoiding meals that raise blood sugar and cause insulin resistance will help you stay healthy and lower your risk of diabetic issues in the future.
The 10 most effective foods to control blood sugar
