Recently, a new study came into light which was published in the periodical “The Lancet Diabetes and Endocrinology” which reveals that approximately 98 million Indians will have diabetes by 2030. The research said that the number of people suffering from type-2 diabetes will increase by higher than a fifth in 12 years’ time, from about 406 million in 2018 to about 511 million in 2030 globally. The research explained that China will reach 130 million followed by India with 98 million, and the U.S. with 32 million over half of the type-2 diabetics by 2030.
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The study concluded that the amount of insulin required for effectively treating or managing type-2 diabetes will also increase by more than approx 20 percent worldwide over the next 12 years. Choosing a healthy lifestyle can one of the prevention we can take for improving or delaying the onset of certain conditions such as diabetes and heart disease. A healthy lifestyle, including proper exercise and nutrition intake, is critical in managing diabetes. For diabetics, it is more important to keep a watch on their sugar (glucose) intake to help keep their blood sugar level within a healthy range.
However, it’s also important to eat correct foods to control blood sugar and preventing diabetes complications such as heart disease.
Top 7 Best Foods to Control Blood Sugar:
1. Fatty Fish:
Fatty fish is one of the best foods on the planet. Fishes like salmon, herring, anchovies, sardines, and mackerel are great sources of the omega-3 fatty acids DHA and eicosapentaenoic acid (EPA), which have major benefits for heart health.
EPA and DHA protect the cells that line on blood vessels, reducing the markers of inflammation as well as improve the way of arteries function after eating.
Fish is also an excellent source of high-quality protein, which helps in increasing the metabolic rate.
2. Leafy Greens:
Green leafy vegetables are very nutritious and low in calories. These vegetables are also very low in digestible carbs, which raise the blood sugar levels. Some green vegetables such as spinach and kale are good sources of several vitamins minerals, and vitamin C.
Eggs provide some amazing health benefits. Regular consumption of eggs may also reduce heart disease risk in several ways. It also improves insulin sensitivity, decreases inflammation, increases the “good” high-density lipoprotein (HDL) cholesterol levels, and modify the shape and size of the “bad” low-density lipoprotein (LDL) cholesterol.
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Broccoli is one of the most nutritious vegetables. A half cup of cooked broccoli contains digestible carbs, along with other important nutrients such as vitamin C and magnesium.
Broccoli also helps in lowering insulin levels and protecting cells from harmful free radicals produced during metabolism.
Broccoli is also another good source of zeaxanthin and lutein. These important antioxidants help prevent eye diseases.
Turmeric is a spice which has powerful health benefits. Its active ingredient called curcumin can lower the inflammation and blood sugar levels as well as reduce heart disease risk.
Curcumin also provides benefit to kidney health in diabetics.
One of the best fruits for diabetics is kiwis which are low in sugar as well as high in vitamin C. Many studies have also shown that eating kiwis could really help a patient in lowering blood sugar levels. The fruit not only keeps the blood sugar levels in the normal range but also helps in controlling diabetes.
Despite its sweet flavor, carrots are packed with several potent health-boosting antioxidants that seem to prevent type 2 diabetes. Hence, they can be consumed regularly as part of a daily diet.
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