A recent study has found that green leafy vegetables such as kale can be beneficial for people with type 2 diabetes. Type 2 diabetes is a more common form of diabetes. Diabetes is a condition that causes your blood sugar or glucose levels to rise more than normal. In the case of type 2 diabetes, the body can not produce insulin properly, a condition known as insulin resistance. Initially, your pancreas can produce extra insulin to make up for your insulin, but over time, you can not make enough insulin to keep your blood glucose level at normal levels.
Type 2 diabetes can trigger symptoms such as more frequent trips to the bathroom, constant thirst, extreme tiredness and other chronic complications in the eyes, feet, nerves and heart. Eating a healthy diet is one of the best ways to control your blood sugar levels.
A healthy diet can help control type 2 diabetes
Photo credit: iStock
Also read: Healthy diet plan for type 2 diabetes: the best and worst foods that can reverse type 2 diabetes
A diverse mix of fresh fruits and vegetables is what works best for people with type 2 diabetes. This is coupled with regular exercise, less stress and good quality sleep.
An important inclusion in the diet of people with type 2 diabetes is that of green leafy vegetables. Vegetables such as kale and spinach are excellent for people with type 2 diabetes because they are high in antioxidants.
One study specifically talked about the benefits of kale juice to regulate blood sugar levels, and even improve blood pressure.
The following are some effective remedies that can help in the management of type 2 diabetes
1. Food and spices.
Buckwheat, green leafy vegetables such as spinach, broccoli, kale, cinnamon, cloves, okra, fenugreek seeds, turmeric and sage are excellent for people with type 2 diabetes.
2. Weight control
If you were recently diagnosed with type 2 diabetes, weight reduction can help control it effectively. Give up junk food, processed and fried and practice portion control. Exercise regularly and stay physically active. It can go a long way in terms of improving or even reversing type 2 diabetes.
Also read: You must follow this diet plan if you want to reverse type 2 diabetes
3. Make sure you sleep well
It may sound a bit surprising, but there is a link between sleep and diabetes. Lack of sleep will make you feel tired, which will make you want to eat more food for energy. Lack of sleep can trigger sugar cravings and cravings for junk food and refined carbohydrates, all of which can result in a sudden rise in blood sugar levels, which can be detrimental to type 2 diabetes.
If you want to keep type 2 diabetes under control, make sure you get a good night's sleep
Photo credit: iStock
4. Practice intermittent fasting.
Lifestyle coach Luke Coutino believes that intermittent fasting can help control and even reverse type 2 diabetes. Intermittent fasting is a limited-time diet plan that requires a person to fast on a particular day in a week or during a certain number of hours every day. You can choose to fast in a whole day or during a certain period of time during a day. A common intermittent fast is having an early dinner, for example, around 7 or 8 p.m. and then fast until the next morning for 12 hours or 14 or 16 hours, depending on what suits your body. Follow it following the correct pattern and you can take it very far in terms of reversing type 2 diabetes.
5. Eat low glycemic index (GI) foods.
The GI of a food is affected by the amount of starch in the food and the type of sugar (lactose, sucrose or fructose) it has. Foods with low GI are those that have a GI less than 55 on a scale of 0 to 100, according to nutritionist Nmami Agarwal. These foods produce lower and more stable blood sugar levels. People with diabetes should include more low GI foods in their diet. Nmami suggests foods such as quinoa, oats, oranges, zucchini, lentils and dried apricots as foods with a low GI that may be useful for people with type 2 diabetes.
Read also: Here is how coffee can reduce the risks of type 2 diabetes: tips on diabetes control by nutritionist
(Luke Coutinho, Holistic lifestyle coach – Integral medicine)
(Nmami Agarwal is a nutritionist at Nmami Life)
Disclaimer: this content, including advice, only provides generic information. It is not in any way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.
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