The popularity of plant-based diets is on the rise as more and more people are becoming health conscious. We may suffer from many lifestyle diseases as we age and we need proper treatment for them because those diseases can make our life difficult. We all know that prevention is better than cure and the only way to stay healthy when we get old is by eating healthy foods.
Diabetes is one of the most common lifestyle diseases that affects people. It occurs when the levels of sugar in the blood rise than normal. The two common types of diabetes that affect people are type 1 and type 2 diabetes. There are several plant-based foods that can help in preventing diabetes.
Here is the list of some of the plant-based foods that can help in controlling diabetes.
Leafy green vegetables are packed with several nutrients and they are low in calories. Since they are low in digestible carbs, eating leafy green vegetables does not increase the blood sugar levels. Vitamin C, which is very essential for immune health, is very abundant in leafy green vegetables like kale, spinach, etc.
Vitamin C is a very essential vitamin for the human body because it can act as an antioxidant and also possesses anti-inflammatory properties, which is beneficial in managing several inflammatory conditions. Eating leafy green vegetables that are rich in vitamin C help in preventing cellular damage. These plant foods are also a great source of zeaxanthin and lutein, the 2 antioxidants that can prevent cataracts and macular degeneration.
Many health experts and dieticians recommend including chia seeds in your plant-based meal plan if you have diabetes. These plant foods are extremely low in digestible carbs and have high fiber content. The viscous fiber will help in slowing down the absorption of food and also slow down the movement of food through the gut. This will help in lowering blood sugar levels and prevent diabetes.
Eating chia seeds is highly recommended because it can help us to maintain a healthy body weight because the high fiber content in chia seeds will reduce hunger and make us feel full. It is also beneficial for diabetes patients because eating chia seeds will help in proper glycemic management. A recent study has proven that daily consumption of chia seeds helps in maintaining glycemic control and promotes weight loss.
You do not have to worry about raising the blood sugar levels when you eat avocados because this plant-based food is very low in carbohydrates and very high in healthy fats and fiber. Health experts generally recommend including avocados in your diet because they can improve the overall quality of your plant-based diet and promotes weight loss and helps to lower the body mass index.
All these properties of avocados make them a good choice for people with diabetes because obesity can increase the risk of developing diabetes. A study conducted in the year 2019 revealed that avocados contain a compound called avocation B that can reduce insulin resistance by inhibiting incomplete oxidation in the pancreas and skeletal muscle. This study was conducted in mice and more human studies are needed to conclusively prove the link between avocados and diabetes management.
These delicious and nutritious plant foods are the easiest way to control diabetes. Common nuts such as cashews, almonds, hazelnuts, walnuts, etc. are very low in net carbs. That means eating nuts on a daily basis will help in lowering your blood sugar levels and also helps to reduce inflammation. Studies have also proven that nuts can reduce HbA1c and LDL cholesterol levels.
People consume nuts in several ways. In recent times, almond milk has become one of the most popular plant-based milk that can be used as a substitute for cow’s milk. There are several studies that prove eating nuts will improve your heart health and blood glucose levels. A recent study on diabetes patients revealed that eating nuts can significantly reduce the risk of developing heart disease.
Broccoli is considered one of the most nutritional vegetables available. This nutritious vegetable is very high in magnesium and vitamin C and also it is very low in calories and digestible fats. Some studies revealed that consuming broccoli sprouts will help in lowering insulin levels and provides protection from cellular damage. Another benefit of eating broccoli is that it can reduce blood sugar levels.
A recent study has shown that regular consumption of broccoli can cause a 10% reduction in the blood glucose levels in people suffering from diabetes. The main reason why broccoli can reduce the blood glucose level is because of the presence of a compound called sulforaphane. Zeaxanthin and lutein, two plant compounds that can help in preventing eye diseases, are also present in broccoli.