Glycemic Index Diet
An important step in controlling diabetes includes lowering of glycemic index of diet. Glycemic index measures the rapidity with which blood glucose levels rises after the consumption of a particular food. This effect varies with different types of diets. To lower the glycemic index of the diet one should avoid food stuffs such as white bread and potatoes cooked in certain ways. Whole grains, legumes and multigrain and sourdough breads are some of the stuffs which are digested or converted to glucose in the bloodstream more slowly. Tropical fruits such as papayas, mangoes, bananas also have this quality. Grains in the least processed state must be preferred.
Pritikin diet is also quite effective in keeping the ill effects of diabetes away. This type of diet comprises whole grains, vegetables and fruits and has high content of roughage. Exercise should be followed with this diet.
Low Carbohydrate Diet
Researches have established that removing carbohydrates gradually from the diet and replacing it with fatty foods including olives, avocados, eggs, oils, fish, meats, seeds, nuts etc along with vegetables can be immensely helpful in reversing the disease. By following such diet, fats become the primary source of calorie for the body. This also minimizes the complications caused due to insulin resistance.
High Fibre Diet
High fibre diet works greatly in controlling diabetes. Researches suggest that such diets control the blood sugar level as effectively as oral diabetes drugs. Brown rice, sweet potatoes, winter squash, cauliflower mash, rolled oats, bran flakes and leafy greens are some of the examples of fibre packed diet.
Various studies and evidences have shown that diabetes is less frequent among people who follow vegetarian diet. It is quite effective in the management of type 2 diabetes. Such diets also improve blood filterability and reduce advanced glycation end products which play a vital role in worsening the diseases.
Unsaturated fats are best suited for the diabetic patients and are considered as healthy fats. These are liquid at room temperature and are extracted from plant and fish source. Important sources of healthy fats include canola oil, olive oil, nuts, avocadoes and the foods rich in omega-3 fatty acids are the best diabetic diets. Saturated fats and trans-fats should be avoided which are mainly found in animal products.
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