What To Eat???

Healthy Eating is about providing your body with the energy it needs to perform at its best. Integrating certain vitamins and nutrients into your diet can help fight osteoporosis, eliminate eye disease, and lower your risk of developing chronic diseases.

Eating healthily not only helps to control blood sugar levels (thus also delaying the onset of diabetes-related complications), but also helps to maintain body weight and prevent heart disease.

The saying ‘you are what you eat’ is exactly right. Your blood sugar levels are affected by everything you eat. Wise food choices are the key to a healthy life and prevention of illness.

 Vegetables

                                                                                               

Below are some of the vegetables suitable for diabetics:

Cucumber: An unpeeled cucumber is filled with the following nutrients: Dietary fiber, Folate Vitamin C, Vitamin B1, Vitamin B2, Calcium, Protein, Fat, Carbohydrates, Iron, Phosphorus, Potassium, Sugars, Vitamin B3, Vitamin B5. Magnesium, Zinc, Silica, Manganese. 

•  The presence of Manganese makes this vegetable essential for diabetics as it assists in the synthesis of natural insulin in the body.
• Cucumber has low sugar content and is therefore ideal for diabetics.
• Cucumber is also known to have healing properties for skin infections. Diabetics are prone to various skin diseases so eating cucumber can help in combating the ailment.
• Potassium, magnesium and fibre present in cucumber helps regulate your blood pressure normal.
• Cucumber contains cancer-fighting lignans that reduce the risk of cancer types like ovarian, uterine, prostate and breast cancer.
• Cucumber helps treat digestive ailments like ulcer, gastritis, heartburn and acidity. Its juice improves digestion by flushing toxins out of the digestive system. Eating 2 -3 cucumbers daily can be regarded as a remedy for constipation.
• Cucumber seeds contain lots of vitamin E to aid prevent aging and remove wrinkles. 

Broccoli: This vegetable is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

• Broccoli is a rich source of lutein and zeaxanthin which aids in preventing the development of age related macular degeneration and protects the retina from damage.
• Broccoli helps control the damage Diabetes inflicts to the heart blood vessels. This is due to a substance sulforaphane found in broccoli. Sulforaphane is known to produce enzymes that protect the blood vessels and reduce the cell damage by over 70%.
• Broccoli aids the liver detoxify faster and eliminates free radicals.
• Broccoli also helps boost your immune system as you age.
• This vegetable is ideal in assisting one to control or prevent several common ailments including cataract, high blood pressure, osteoporosis, common cold, diabetes, cancer and tumors. To retain its nutritious quality, avoid over cooking it as this can lead to a reduction in its vitamin and mineral content. Cooking it in simple ways, like steaming or baking is advisable.

Lettuce: This vegetable is low in Sodium and very low in Saturated Fat and Cholesterol. It is filled with Thiamin, Vitamin B6, Iron, Potassium, Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

•  Lettuce is rich in water, enabling the body to better hydrate itself.
• Lettuce contains a substance called ‘lectucarium’ which has the ability to induce sleep. Thus lettuce is used in the treatment of insomnia.
•  Lettuce is a rich source of iron which adds haemoglobin to the blood. Patients suffering from Anaemia, can consume this vegetable excellent tonic food.
• Regular consumption of lettuce juice helps in improving fertility and also increases the sperm count in males. Intake of fresh lettuce juice helps improve erectile dysfunction and premature ejaculation in males.
• Lettuce is ideal for weight management as it has low calorie content. 

Celery: This vegetable is rich in Vitamin K, Vitamin C, Potassium, Folate, Dietary Fiber, Molybdenum, Manganese, Vitamin B6, Calcium, Vitamin B1, Magnesium, Vitamin A, Phosphorous, Vitamin B2, Iron

•  Celery leaves are a rich source of flavonoid antioxidants such as Zeaxanthin, Lutein and Beta- Carotene, which have anti-oxidant, cancer protective and immune-boosting functions.
• It is also a good source of Vitamin A which is required for maintaining healthy mucus membranes, skin, and good vision.  
• Celery helps regulate the balance of fluids in the body and also increases the speed at which the body produces urine, hence one would lose water weight by eating celery.
• Consumption of celery has a Hypoglycemic effect in the body, meaning it helps reduce blood-sugar levels.
• Celery is good for disease related to diabetes such as high blood pressure, obesity, and kidney diseases.
• Celery is also beneficial for those with insomnia since it aids calm the nerves.
• Celery contains Phthalides and Polyacetylenes. These anti-cancer components help detoxify carcinogens in the body.

Mushroom: Low in Saturated Fat, Sodium, Cholesterol. It is also a good source of Dietary Fiber, Protein, Vitamin C, Folate, Iron, Zinc, Manganese, Vitamin D, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium.

•  Mushrooms contain natural insulin and enzymes which break down the starch and sugar in food.
• Mushrooms are very effective in preventing cancer of breast and prostate due to presence of Beta-Glucans and Linoleic Acid both having anti carcinogenic effects.
• It contains certain compounds which help in proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin.
• Ergothioneine, a powerful anti-oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity.
• The fibre present in mushroom helps to lower cholesterol and high lean protein content aids burn cholesterol when digested.
• Mushrooms are beneficial in weight reduction because they are in low carbohydrates and fats.

Okra: The nutrients found in okra are: Vitamin A, Vitamin B1, Thiamin, Vitamin B2, Riboflavin, Vitamin B3, Niacin, Vitamin B5, Pantothenic Acid, Vitamin B6, Pyridoxine, Vitamin B9, Folate, Folic Acid, Vitamin C, Vitamin E, Vitamin K, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, Phytosterols, Natural Fats, Omega 3 Fatty Acids, Omega 6 Fatty Acids, Carbohydrates, Dietary Fibre, Starch, Natural Sugars, Protein

• The superior fiber found in okra helps reduce high levels of blood sugar and cholesterol to normal ranges.
• Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
• Okra is good for asthma. Okra's vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
• High vitamin C content in okra plant is a rich source of antioxidant substances that can protect the body from harmful free radicals thereby increasing the endurance of various diseases.
• It helps to treat lung inflammation, sore throats, and irritable bowel syndrome.

Cabbage: This vegetable is low in Saturated Fat and Cholesterol, Thiamin, Calcium, Iron, Magnesium, Phosphorus, Potassium, Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese.

•  Cabbage is rich in various phytonutrients, which helps boost the capacity of the immune system to withstand infections and fight diseases. 
• Daily and frequent consumption of cabbage juice has shown to be effective in preventing and treating cancers of the breast, colon, liver, lung and ovarian.
• Presence of chlorophyll in cabbage has been found to be good for blood building.
• Sinigrin, one of the cabbage glucosinolate has unique cancer preventing properties. Sinigrin can be converted to allyl-isothiocyanate (AITC) which helps prevent tumor formation. 

Spinach: This vegetable is low in Saturated Fat, Cholesterol. It is also a good source of Niacin Zinc, Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

•  Fresh 100 g of spinach contains about 25% of daily intake of iron. Iron is an important trace element required by the body for red blood cell production.
• 100 g of Spinach provides 40% of daily vitamin-K requirements. Vitamin K plays vital role in strengthening bone mass by promoting bone building activity in the body.
• Spinach is rich in Folates help prevent neural tube defects in the offspring.
• Spinach consumption is considered very healthy for brain. It is known to postpone age related weakening of brain cells.
• Spinach is rich in magnesium which helps in avoiding complications related to diabetes.
• Spinach is rich in potassium and has low amounts of sodium. This is an excellent combination for people who have high blood pressure as potassium can lower blood pressure.
• Spinach contains a natural pigment known as lutein, and lutein has been studied and shown to have properties that help to prevent cataracts. Lutein also helps to prevent weakness in the eye muscles caused by aging.

Fruits

According to the American Diabetes Association (ADA) fruits are loaded with vitamins, minerals, and fiber and should be a part of a diabetic diet.

Berries: The ADA has certified berries(strawberries, raspberries, blueberries) as a diabetes super food because they are richly packed with antioxidants, vitamins, and fiber and are low-carb.

Apples: Apples are packed with fiber and also a good source of vitamin C. Its skins are full of antioxidants.

 Avocado: Avocados are low in carbohydrates and contain healthy fats which aid reduce the risk of type 2 diabetes in individuals who are already vulnerable. High levels of vitamin E in avocados also improve insulin action by inhibiting the binding of glucose to low density lipoprotein.

Grapefruit: it helps improve insulin sensitivity in the body because insulin helps to release sugar into the bloodstream and directly impact on blood sugar levels.