More than 33% of adults aged 65 and above suffer from diabetes globally. This is due to the changing lifestyle escorted by stress and mental and physical exertion. And, now more than ever, diabetes has risen in India, with around 50 million people suffering from it. So, if you are one of the people with diabetes – don’t worry; we’ve got you this article that covers natural methods to keep diabetes at bay.
What is Diabetes?
A disease that decreases the body’s capacity to process blood glucose, also known as blood sugar, is generally known as diabetes. If not taken care of appropriately, diabetes could direct to sugar build-up in the blood, raising the chance of stroke and heart disease. Several other kinds of diabetes can happen, and taking care of it depends on the type. Also, it is necessary to note that not all types of diabetes occur from an unhealthy lifestyle – some are present since childhood.
Types of Diabetes
Type 1 – This also goes by the name – juvenile diabetes, as it happens when the body cannot produce insulin. People who have this type of diabetes ought to rely on artificial insulin for their bodies to work well.
Type 2 – As against Type I, the body continues to produce insulin, but it uses it differently, and the cells in the human body do not effectively respond to it. This is the commonest diabetes type and is known to be linked with obesity.
Other types of diabetes are –
Cystic fibrosis-related diabetes.
So, What Can You Do At Home to Take Care of Diabetes?
Here are 8 veggies that can support keep diabetes under control –
Always in the Indian kitchen, this herb has numerous benefits. It is known to keep diabetes in check while enhancing glucose tolerance, lowering blood sugar levels, and promoting insulin secretion.
Soak 2 tablespoons of fenugreek seeds in water overnight and drink it with the seed the next morning on an empty stomach. This will help get down your glucose levels.
2. Bitter Gourd/Karela
Bitter gourd is loaded with insulin-polypeptide-P and can support reducing high sugar levels.
You can have it as a sabzi or consume it in the form of a smoothie.
Cinnamon possesses a bioactive compound that can aid to fight and control diabetes. Cinnamon is known to stimulate insulin activity and thus control the blood sugar level. As extra of anything is bad, likewise cinnamon, if taken in excess, can augment the risk of liver damage due to a compound called coumarin. The true cinnamon, not the one bought from shops (Cassia cinnamon), is safer.
How to consume cinnamon
– Mix half or one teaspoon of grounded cinnamon with warm water and have it once daily.
– Boil raw cinnamon in 2 glasses of water. Let it cool for 30 minutes and have it daily.
Jamun and its leaves have been confirmed to help lower blood sugar levels. Consuming about 100 grams of Jamun every day shows tremendous advancement in your blood sugar levels.
5. Vitamin C
If you’re someone who has chronic diabetes, then you should be consuming vitamin C-rich foods like oranges, lemons, etc., daily. It not only sustains healthy skin but also enhances blood sugar levels.
Consume at least 600 mg of vitamin C daily
6. Aloe Vera
Although a little bitter, aloe vera can be consumed to reduce your blood sugar levels and is also rich in anti-inflammatory properties.
Consume it with buttermilk
7. Amla or Indian Gooseberry
One of the richest sources of vitamin C, amla can help control pancreatitis and eventually control blood sugar levels. It also holds chromium that regulates carbohydrate levels, making the body more responsive to insulin. So, the murabba sounds pretty tasty now, right?
Consume it in the form of powder or pickle
8. Drumsticks or Moringa
Moringa delivers important medical benefits that can help control blood sugar levels and treat type 2 diabetes. It is rich in antioxidants and vitamin C.
Cut a few pieces and put them into a jug full of water – keep sipping on it whenever!
Toss some in your dal and delve into its richness
What not to eat:
Some foods can negatively affect your diabetes. So, the first thing you need to do is remove these foods from your diet.
Refined sugar – We all know that sugar until it is in its most natural form, is bad for people with diabetes. When consumed, refined sugar increases blood sugar rapidly. Sometimes even the natural form like honey can induce a sudden spike in the blood sugar levels. So, it’s better to avoid refined sugar if you have diabetes.
Whole grains – Grains that have gluten should be avoided. Gluten is associated with diabetes as its intake can generate a leaky gut leading to inflammation leading to autoimmune diseases.
3. Alcohol –Alcohol consumption is directly related to diabetes. Alcohol damages your liver and attacks the pancreas that produces insulin. Diabetes is linked with the consumption of heavy alcohol, which is two to three glasses a day. Beer should especially be avoided as it has a lot of carbohydrates.
Cow’s milk – Like whole grains, cow milk can trigger the immune system, directing inflammation. Milk coming from sheep and goats is not harmful. In fact, it helps to maintain the blood sugar level. But conventional cow milk can be risky for you if you have diabetes.
GMO foods – GMO foods can stimulate diabetes along with causing liver and kidney diseases. Go for products that are labelled as GMO-free.
3 ways to reduce your risk of diabetes
1. Choose water as your primary beverage.
Sticking to water as your first choice of beverage allows you to avoid other beverages loaded with sugar and preservatives.Sugary beverages have been linked with an increased risk of type 2 diabetes and latent autoimmune diabetes in adults.
2. Lose weight if you are overweight
Though not everyone who develops type 2 diabetes is overweight or obese, most people are. Excess visceral fat stimulates inflammation and insulin resistance, which greatly increases one’s risk of diabetes.Losing even 10 percent of your body weight lowers your risk of getting type 2 diabetes. The rule is the more you lose, the more benefits you will experience.
3. Quit smoking
Smoking has been linked to many serious health conditions. Studies have also shown that smoking and second-hand smoking exposes one to type 2 diabetes.Smoking raises the risk of diabetes by 44 percent, and for people who smoke more than 20 cigarettes a day, their risk increases by 61 percent.
Healthy eating is one of the finest ways to manage diabetes effectively. It also lowers the risks of other diseases like cardiovascular diseases, kidney diseases, and liver diseases. You should consult a dietician before making a diet plan for managing diabetes.Remember to measure your blood glucose levels after every meal. In this way, you can monitor the food items and their impact on your body. Those food items that negatively impact you should be removed from your diet plan. A nutritious diet can help you prevent, control and reverse diabetes naturally. Making meaningful lifestyle changes can help you normalise your blood sugar levels.