Super24 - Diabetes Foods to Eat ｜ Diabetes Control Tips ｜ Ty..
#Diabetes Control Tips
#Diet Plan for Diabetes
#How to cure diabetes without medicine,
#Cure diabetes with exercise
#Change life style
#Viral
#Type 2 Diabetes
#Diabetes Control Tips
#Diet Plan for Diabetes
#How to cure diabetes without medicine,
#Cure diabetes with exercise
#Change life style
#Viral
#Type 2 Diabetes
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LifestyleTranscript
00:00Hey everyone in this video I will tell you about 12 of the best foods for diabetics.
00:06So let's start with the number one that is whole grain.
00:10The examples of whole grain include brown rice, bulgur wheat, buckwheat, oats, barley
00:17and quinoa.
00:19Whole grains are rich in fiber and nutrients as compared to the refined white grains.
00:26Fibers slow down the digestive process so whatever we eat is digested a bit slower thus
00:33the nutrients are absorbed by the body at a lower pace and thus it prevents sudden spike
00:39in blood sugar level.
00:41It will also keep you full for a longer duration.
00:45Whole grains have a lower glycemic index thus they have comparatively less impact on blood
00:51sugar levels.
00:53Now glycemic index means the amount of sugar that would be raised by a particular food.
00:59So the foods that have lower glycemic index will raise your blood sugar to a lower extent.
01:05Whole grains in our diet instead of refined grains may reduce the risk of diabetes mellitus.
01:12Next is green leafy vegetables.
01:16Some examples of green leafy vegetables include spinach and kale.
01:21So the green leafy vegetables are a rich source of nutrients and they are low in calories.
01:28They are also low in digestible carbohydrates so the carbohydrates that are present in these
01:34are not easily absorbed by the body.
01:37They are rich in dietary fibers, phytochemicals and vitamins including the vitamin C and minerals.
01:45This vitamin C has a potent antioxidant and anti-inflammatory property.
01:50Because it helps reduce cellular damage and it also promotes heart health and eye health.
01:58Lets now go to nuts.
02:00Consuming nuts along with a controlled diet.
02:04This can help in improving blood sugar level in type 2 diabetes patients.
02:10These may also help reduce inflammation.
02:13They also help lower blood sugar and HbA1c.
02:17So what is HbA1c?
02:19It is a marker for long term blood sugar control.
02:23It also lowers LDL and LDL is the bad cholesterol.
02:28The tree nuts i.e. walnut, almond, hazelnut and pistachios also help people with diabetes
02:34to improve their heart health.
02:37For example pistachio contains glucagon like peptide and this reduces glucose levels thus
02:43it reduces the risk of diabetes.
02:47Next is greek yogurt.
02:50Greek yogurt is rich in protein, calcium and probiotics.
02:55It is low in carbohydrates.
02:57One serving of greek yogurt contains only 6-8 grams of carbohydrate which is even lower
03:04than the conventional yogurt.
03:07It has a special type of fat called conjugated linoleic acid and this may help keep you full
03:15for longer.
03:16So just like fibres, the CLA or the conjugated linoleic acid also keeps you full for a longer
03:23duration.
03:24So you will eat less and thus the blood sugar rise would be controlled.
03:29It has a low glycemic index.
03:31So they are again beneficial.
03:33Next is garlic.
03:35Garlic is rich in manganese, vitamin B6, vitamin C, selenium and fibres.
03:42So consumption of garlic improves glycemic status.
03:47Garlic also helps lower blood sugar, inflammation, LDL cholesterol which as I have said is the
03:51bad cholesterol and blood pressure in people with diabetes.
03:58Next is cinnamon.
04:00Cinnamon enhances the release of insulin.
04:03It also enhances signalling of insulin receptors thus it helps in the management of diabetes.
04:11It is also a powerful antioxidant.
04:14So it prevents the development of diabetes.
04:17Cinnamon also prevents a sudden rise in sugar level after meals.
04:22So it is beneficial for patients with diabetes.
04:25Next is apple cider vinegar.
04:29So apple cider vinegar is made by fermenting the apple juice.
04:32So what happens here is that the sugar in the apple juice is converted to acetic acid.
04:38So apart from acetic acid it also contains vitamin C and vitamin B.
04:43The apple cider vinegar is also known to improve the function of insulin.
04:48So it effectively reduces blood glucose levels.
04:54Next up is beans.
04:56Beans are rich in vitamin B, minerals i.e calcium, magnesium and potassium.
05:02It is also a rich source of fibres.
05:04The fibres and the proteins keep us full for a longer duration and thus they will reduce
05:11our carbohydrate intake.
05:13The beans also have a low glycemic index.
05:17So glycemic index of a few beans for example soya bean is 15, kidney beans is 28 and chickpeas
05:25is around 33.
05:26So anything below 50 is considered as a low glycemic index.
05:31So these are all beneficial.
05:34Next are berries.
05:36So berries like blueberries, strawberries are all powerful antioxidants.
05:42They also contain polyphenols, vitamin C and fibres.
05:47So the polyphenol may improve insulin sensitivity in adults.
05:54So this will help us lower the blood glucose level.
05:58Berries also have a low glycemic index.
06:02Next are eggs.
06:05Regular egg consumption may reduce your heart disease risk in several ways.
06:10So the eggs may decrease inflammation, they improve insulin sensitivity and they also
06:15help increase the HDL i.e your good cholesterol levels.
06:20Hence they may reduce the risk of heart disease and diabetes.
06:25A 2019 study found that eating a high fat, low carbohydrate breakfast of eggs could help
06:32people with diabetes manage blood sugar levels throughout the day.
06:37So the eggs promote good blood sugar management and they also promote eye health.
06:43Next is broccoli.
06:45Broccoli is one of the most nutritious vegetables.
06:49And broccoli is low in calories and digestible carbs.
06:53So it will help keep your blood sugar low.
06:57It also has important nutrients like vitamin C and magnesium.
07:02Consuming broccoli sprouts may lead to a reduction in blood glucose in people with diabetes.
07:08This reduction in blood glucose level is likely due to the sulforaphane.
07:15This is a chemical which is found in cruciferous vegetables e.g broccoli and sprouts.
07:22The last one is fatty fish.
07:25The examples of fatty fish include salmon, herring, sardines and mackerel.
07:31And these are all rich source of omega 3 fatty acid, DHA and EPA.
07:37So the omega 3 fatty acid, DHA and EPA these are all good for the health of heart.
07:44The DHA and EPA specifically are important as they reduce inflammation thus they protect
07:50the cells that lie in your blood vessels and may help lower the risk of atherosclerosis.
07:57So various researchers have indicated that eating fatty fish regularly may lower the
08:03risk of acute coronary syndromes e.g heart attacks and the fatty fish also help regulate
08:11blood sugar.
08:13The fatty fish are rich in protein which makes you feel full for a longer duration and this
08:19will reduce your carbohydrate consumption.
08:22So these were the few good foods for diabetics.
08:25That's all for now.
08:28I hope you like this video and if you do like this video please like, comment and share
08:33this video.
08:34Thank you.