3. Your food choices matter a lot when you've
got diabetes, some are better than others
which is the reason you have to watch out on
what you eat according to Emily Kyle who is a
dietician.
Diabetics react differently to certain foods
that are more likely to increase their sugar
level, and continued consumption of such food
may rapidly increase their blood sugar which is
not good says Doreen Acam a nutritionist at
kiryadongo hospital.
Nothing is completely off limits. Even items
that you might think of as “the worst" could
be occasional treats -- in tiny amounts. But
they won’t help you nutrition-wise, and it’s
easiest to manage your diabetes if you mainly
stick to the “best” options.
WHAT YOU NEED TO KNOW
4. Nothing is completely off limits. Even foods that you might
think of as “the worst" could be occasional treats -- in tiny
amounts. But they won’t help you nutrition-wise, and it’s
easiest to manage your diabetes if you mainly stick to the
“best” options.
However, eating foods that help keep blood sugar, insulin and
inflammation under control can dramatically reduce your risk
of developing complications that are associated with long
term suffering with diabetes.
5. What you should eat
Here are the foods that nutritionists Emily Kyle and Doreen
Acam believe can lower your blood sugar and help regulate it .
However they recommend that you should not stop treatment
that the doctors have prescribed because of the food you are
eating as it may be risky because these foods are not a
replacement for treatment but just a measure to regulate and
reduce blood sugars in diabetics.
6. Chia seeds
“Chia seeds contain Omega 3 fatty acids
that are a heart-healthy fat that contains
fiber .
“Research suggests that chia seeds help
control blood glucose. Because of its
fiber content that slows the passage of
glucose into the blood.
Also, fiber fills us up which reduces our
appetite and helps us eat less enjoying .
chia seeds can be added in yogurt, fruit
and veggie smoothies, or salads.
The young herbaceous chia plant leaves
are dried to create tea leaves which
reduces bad fats in the body
7. This fatty fruit can help you maintain
healthy blood-sugar levels.
“Avocados contain a significant
amount of healthful fats and dietary
fiber, which help slow carbohydrate
digestion and absorption and
prevent spikes in blood sugar.
Avocado
8. Non-starchy vegetables, and legumes are rich
in fiber that can reduce the risk of type 2
diabetes.
Fiber can help control blood glucose levels
which is why diabetics should consume it.
Local vegetables in the Ugandan market like
amaranths, spinach ,pea leaves( dodo, Boo,
Ggobe, Sukuma wiki among others) are
healthy and contain high vitamins,
magnesium and other minerals that are
essential in the body explained Doreen Acam.
Leafy vegetables also supports
healthy cholesterol levels, can lower blood
pressure, and relieve constipation. Like
protein, fiber can help people feel fuller for
longer.
Leafy vegetables
Green leafy vegetables like dodo and
Sukuma wiki are healthy for diabetics
9. Eggs improve insulin sensitivity, increases your "good" HDL cholesterol levels and
modify the size and shape of your "bad" LDL cholesterol.
Regular egg consumption may also reduce your heart disease risk in several ways.
People with type 2 diabetes who consumed 2 eggs daily as part of a high-protein
diet had improvements in cholesterol and blood sugar levels in a study.
Eggs
10. • Apple cider vinegar is made from apples , the
sugar in the fruit is fermented into acetic acid,
and the resulting product contains less than 1
gram of carbohydrates per tablespoon.
• Apple cider vinegar has been shown to improve
insulin sensitivity and lower fasting blood sugar
levels. It may also reduce blood sugar response
by as much as 20% when consumed with meals
containing carbohydrates.
• In one study, people with poorly controlled
diabetes had a 6% reduction in fasting blood
sugar when they took 2 tablespoons of apple
cider vinegar before bed
• It can be got in most supermarkets in Uganda.
Apple cider vinegar
11. Cauliflower is rich in
sulforaphane: a compound
which a Science
Translational Medicine
study found can inhibit
glucose production in cells
and improves glucose
tolerance in rodents on
high-fat or high-fructose
diet.
1 cup of raw white
cauliflower, contains only
25 calories with 2 grams of
dietary fiber and 80% of the
recommended daily
amount of vitamin C.
Cauliflower can be eaten
fresh after grating it.
Cauliflower
12. Green tea is hydrating and filling,
green tea can help prevent
overeating, which will both
stabilize blood sugar levels and
aid weight loss efforts by
boosting feelings of satiety.
This drink also increases your
metabolism and reduces fat
storage.
Green tea
13. Okra is a delicacy mostly cooked
with fish and sometimes alone, it
can even be consumed raw .
In studies, there is evidence that
okra may help insulin function or
even act as a substitute for
insulin.
It also slows glucose from getting
into the blood in the first place,
like drugs such as acarbose (brand
name Precise). And it improves
lipid (cholesterol) levels like statin
drugs do.
OKRA
