5 Anti-Diabetic Foods
Everyone wants to be healthy, so we take care of ourselves by exercising and eating nutritious foods; a simple way everyone can do to maintain their health body. For eating, it can make you healthy from inside. You need to eat well every day because there are many types of food that directly affect the sugar level in the body, which may result in diabetes. Therefore, diet control is very important. In other words, if you can control your food intake, you barely need to take medicine to control your sugar level. Today, let's take a look at the anti-diabetic foods and how to properly consume them to stay away from diabetes.
1. Eating vegetables and fruits
Definitely, the first ones are vegetables and fruits because they are a source of vitamins, minerals, dietary fiber that helps prevent diabetes, antioxidants that prevent stroke and high blood pressure. To benefit from vegetables and fruits, you need to consume them every day at least about 400 grams per day, but you should avoid candied, preserved, stir-fried, dried, pickled or canned fruits due to the high sugar content and salt.
2. Eating all 5 food groups and avoiding being overweight
Eating all food groups in appropriate quantities will help the body receive sufficient nutrients for the body's needs. It is important to control your body weight; if we allow ourselves to be overweight, it could shorten our lives by increasing the risk of diabetes and heart disease. If you notice that you have gained too much weight, it is recommended to slowly lose weight as it is safer than losing weight fast.
3. Eating fish and dried beans regularly
Eating fish and taking fish oil supplements could help reduce complications from diabetes. Plus, fish oil or omega-3 acids in fish also help reduce the narrowing of coronary arteries and prevent abnormalities from heartbeat. You should eat fish at least 3 times a week. Eat meat without skin and fat, and avoid high-fat meat. In addition, protein from plants, such as dried beans, is also a source of dietary fiber. Nuts are high in fat and energy. How to eat nuts to get the benefits and not get too much fat is eating beans instead of meat sometimes or eating nuts in 1 palm-sized.
4. Drink milk properly based on your age.
Milk is a source of protein and important minerals. It has both calcium and phosphorus, which strengthen bones and teeth. However, it is recommended that you should drink 1 - 2 glasses of low-fat or fat-free milk and milk products per day. For diabetes patients, you should avoid sour milk, flavored milk, or milk with added sugar of any kind.
5. Cinnamon
It’s not difficult to find cinnamon. This delicious spice helps lower blood sugar levels as it inhibits the rapid rise of insulin and improves insulin sensitivity. Simply sprinkle a teaspoon of cinnamon on your morning yogurt, smoothie, oatmeal or coffee to enhance the taste of food instead of adding sugar or salt.
To keep diabetes under control, it is necessary to reduce sweet, fatty and salty foods, eat vegetables and exercise regularly. We have to do of these at the same time as we need to change our behaviors to take care of our health sustainably. If you read this and start to feel like you might be diagnosed with diabetes as you don't like eating any of the foods mentioned above, today, no worries, MTL has a good insurance plan called Diabetes Protection Rider to give you peace of mind.
Source: Diabetes Association of Thailand, Raipoong Academy, the Royal College of Physicians of Thailand