What is Diabetes?
Diabetes is a chronic illness that leads to higher-than-normal levels of glucose or blood sugar in the body. The pancreas cannot either produce sufficient insulin or if it is producing, the body is not able to utilize it the right way. Insulin plays a crucial part in letting the blood glucose into body cells in order to produce energy. It is a necessary hormone that maintains the levels of blood sugar in our body. Two major forms of diabetes are: Diabetes Type 1, better termed as IDDM (insulin-dependent diabetes of the young) in which an autoimmune response stops the body from making insulin.
In diabetes type 2, the body cannot utilize the insulin properly causing irregular blood glucose levels in the body. There is a third form of diabetes referred to as Gestational diabetes that happens during pregnancy in those women who are not already diabetic. Persons with diabetes need special care and a healthy diet to manage the disease. There is a big role of diet in diabetes because the glucose levels in our body are regulated through the food we eat and the energy we get from those foods.
Balanced diet for diabetes:
Following are the Diabetes-Friendly Meal Plan and foods that you can include in your diet to manage and control this disease:
Whole Grains:
Replace your refined grains with whole grains as they are more beneficial for your health. Whole grains are rich in fiber and nutrients such as proteins, minerals, vitamins, and antioxidants. They decrease the risk of heart illnesses, obesity, Type 2 diabetes, and stroke. Eating whole grains has been associated with lower levels of fasting blood glucose and better insulin sensitivity in various studies. So, add different types of whole grains to your diet and enjoy being healthy. Some common grains include brown rice, barley, sorghum, quinoa, oatmeal, popcorn, and millet.
Lean Meat:
A Diabetes-Friendly Meal Plan must contain enough proteins that are adequately present in lean meat, although it must be consumed within certain limits. It carries healthy fats which are rarely present in processed and fatty meats and it also does not raise the blood sugar levels directly. However, consumption must be limited as excessive meat intake poses cardiac problems and high cholesterol.
Eggs:
Eggs are considered a good source of proteins for people who have diabetes as they have a very low glycemic index value. This means that they have little effect on your levels of blood sugar. Eggs are high in nutrients and low in calories that’s why a high-egg diet is considered beneficial for people with diabetes. Some people get concerned about the impact of high cholesterol content in eggs on health. The ADA recommended for cholesterol is less than 300 mg a day and eggs have high cholesterol content with a bigger egg having 200 mg cholesterol.
Fruits and vegetables:
Fruits and vegetables contain high fiber content that id very beneficial for controlling blood sugar levels in the body. Fiber works to slow digestion, resulting in the prevention of high glucose in the body. They also help in decreasing the risk of developing diabetes type 2 and other health issues. Plums, peaches, grapefruit, cherries, oranges, pears, and kiwi are the fruits that help with diabetes, while kale, collards, spinach, and dark green leafy vegetables are powerful foods low in carbohydrates and calories.
Fish:
Fish contains omega-3 fatty acids that is a wonderful nutrient that help regulate the levels of blood sugar in the body. It contains antioxidants, vitamins, minerals, and healthy proteins and fats which are proven to be very useful for the management of blood sugar. Salmon, shellfish, sardines, tuna, and cod fish are some examples of seafood.
What is hypertension?
Hypertension is a condition in which the blood pressure rises very high above normal levels (reaches 140/90 mmHg or more). This is a common problem but can become life-threatening if not given care. Normally, people may not feel the symptoms of high blood pressure but can know it by measuring it through a sphygmomanometer. The factors causing hypertension commonly include:
- Physical inactivity
- Obesity
- High-sodium diet
- Smoking and excessive alcohol
- Family history and genetics
- Old age
- Stress and anxiety
Hypertension can be treated through medication but diet also plays heavy role in its management. Eating health-friendly foods can help prevent the occurrence of the disease and also play an important role in its treatment.
Following are some healthy foods that you can add to your diet to live a life free from hypertension:
Berries:
Berries are considered quite beneficial for heart health and controlling the risk of high blood pressure. They contain anthocyanins which raise the levels of nitric oxide in blood and lower the formation of molecules that restrict the flow of blood. This might be helpful in lowering blood pressure. Strawberries, raspberries, blueberries, cranberries, and chokeberries are some powerful berries that may help reduce blood pressure.
Herbs:
Herbs are composed of powerful elements that help lower levels of blood pressure by causing the relaxation of blood vessels. Therefore, you must include herbs in your daily diet to keep yourself free from hypertension.
Broccoli:
Broccoli improves the health of your circulatory system and is very beneficial in reducing blood pressure. The flavonoid antioxidants found in broccoli help lower blood pressure raising the levels of nitric oxide in the body and enhancing the function of blood vessels. People who consume more broccoli have a lower risk of high blood pressure.
Potatoes:
Potatoes are a rich source of potassium that helps in reducing blood pressure while they are also highly filled with fiber that prevents the risk of heart diseases. Potatoes can be very useful in the management of hypertension through diet.
Leafy greens and Citrus:
Leafy greens contain nutrients like magnesium and potassium which are helpful in regulating the blood pressure of your body. The citrus is loaded with minerals, plant compounds, and vitamins which keep you protected from serious heart conditions such as high blood pressure.
Carrots:
The plant-based content that helps to reduce blood pressure is quite high in carrots. Start eating sweet, nutritious, and crunchy carrots daily to reduce hypertension.
Olive oil:
Olive oil is obtained from the olive tree and it is really beneficial for health. It is good for lowering the risk of heart problems and reducing blood pressure. The omega-9 fatty (oleic) acid and polyphenols present in olives make it a precious component of the diet that works for lowering blood pressure.
Diet plays a very important role in a person’s health status. Diabetes and hypertension are considered one of the most dangerous diseases for humans because once they develop, they remain for a lifetime. To control your disease, start eating Diabetes-Friendly Meal Plan and healthy food from now onwards and begin a healthful life.
