It is important to decrease sedentary time and increase time spent in physical activities which is vital for metabolic health.
Here are the foods to be included in diet to help control blood sugar in the food, by which diabetes can be easily prevent prevented.
2. Brown rice
Brown rice contain chromium and other minerals, which promote effects on carbohydrate, protein and lipid metabolism.
Chromium is an important factor for enhancing insulin activity.
Studies show that people with type 2 diabetes have lower blood levels of chromium than those without the disease.
Insulin resistance is the common denominator in a cluster of cardiovascular disease risk factors.
Therefore, patients with diabetes should also prevent the loss of chromium.
It is recommended to eat, foods rich in chromium such as seaweed, brown rice.
Moreover, myricetin can execute the functions including anti-inflammation, anti-oxidative stress, anti-aldose reductase, anti-non-enzymatic glycation and anti-hyperlipidemia.
All of these functions may provide the contribution to the prevention of diabetes and diabetic related complications.
However, yam comes under starch food category so it is not recommended to eat a lot of it.
4. Onion and garlic
Onion improves the metabolic state of the body due to its hypoglycemic as well as hypocholesterolemic effect.
Like brown rice, onions also contain chromium which play important role in enhancing insulin activity.
In addition, sulfur compounds can prevent blood platelet aggregation, promote smooth flow of the blood, and helpful in eliminating the effect of free radicals.
It has to be eaten raw and avoid its excessive consumption.
Only 3 g of raw garlic i.e 2 to 3 clove per day or 50 grams of onion per day i.e (one-quarter) are needed.
Apples contain pectin which is a type of soluble fiber, delay the rise in blood sugar after a meal.
So people with high blood sugar or diabetes, can eat apples before meal which slow down the fluctuations of blood sugar after a meal.
6. Bitter gourd or bitter melon
Bitter melon has a special multi-peptide class structure which is similar to insulin and helps in lowering blood sugar.
Along with lowering blood sugar, it’s bitter fiber can solve the constipation and stimulates intestinal peristalsis.
7. Fengureek seeds
It has favourable effect on hypertriglyceridemia too.
Take 10 grams of fengureek seeds soaked in hot water.