Diabetes has become one of the most common conditions across the globe. Diabetes is characterised by elevated blood sugar levels. While it is not easy to reverse the condition and cure it completely, experts say that there are many ways with which you can manage the condition better. Eating fibre-rich fruits, drinking plenty of water, and refraining from fattening and sugary goods are reported to help. Diabetes management is a tricky sphere, with several dos and don’ts. So, many of us feel that abstaining from sugary goods, junk food and trans fats are all that you need to do to ensure your blood sugar is stable. Heart disease is the number one cause of death worldwide .Lifestyle factors, including diet, may lower your risk of heart attack and stroke by reducing blood pressure and cholesterol levels .Several nutrients in watermelon have specific benefits for heart health.Studies suggest that lycopene may help lower cholesterol and blood pressure. It can also help prevent oxidative damage to cholesterol
Drinking water is an important way to keep your body hydrated .However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water .Cucurbitacin E is a plant compound with antioxidant and anti-inflammatory effects. Bitter melon, a relative of watermelon, contains even more cucurbitacin E.What’s more, a high water content is one of the reasons why fruits and vegetables help you feel full.The combination of water and fiber means you’re eating a good volume of food without a lot of calories. Researchers have studied lycopene and other individual plant compounds in watermelon for their anti-cancer effects. Though lycopene intake is associated with a lower risk of some types of cancer, study results are mixed. The strongest link so far seems to be between lycopene and cancers of the digestive systemThis is partly true. Many a times some of our ‘healthiest’ foods are also under the scanner. When it comes to an ideal diabetes diet, there is a lot of confusion and the information is very misleading. While none of these ‘healthy foods’ in moderation would harm. It is when you load up on these foods that the problem arises.
Here Are Some Foods That You Must Consult A Diabetes Expert Before Taking:
1. Raisins
According to consultant nutritionist, Dr. Rupali Datta, “One should ideally avoid dry fruits as they are concentrated versions of fresh fruits. Naturally then, in these concentrated forms, everything goes up – sugar levels and glycaemic index.” If one cup of grapes contains 27 grams of carbs by contrast, one cup of raisins contains 115 grams of carbs. Loading up on grapes may make it difficult for blood sugar levels to stay stable.
2. Melons
Macrobiotic Nutritionist and Health Practitioner, Shilpa Arora says that excess of melons may prove to be a slightly risky affair for diabetics. “It can cause sugar overload, which could lead to high blood sugar levels.” The glycaemic index (GI) of watermelon is 72, which is high. Cantaloupe also has a GI value of 65. If you are eating melons, you must keep a tab on your portions, says Shilpa.
3. Potatoes
Potatoes are a staple across Indian households. You can see them in almost all your curries, and also in your pulav and raita. Potatoes are good for skin; they are an excellent source of vitamin C, potassium, fibre, B vitamins, copper, tryptophan, manganese and even lutein. But, they are not the best bets for diabetics. Its high-carb and high glycaemic index may topple the blood sugar levels.
4. Mangoes
Bangalore-based nutritionist, Dr. Anju Sood says, “It is always a good idea to avoid fruits that have high sugar content. All fruits have natural sugar that could pose to be a problem for diabetics. Mangoes aren’t quite recommended.”
5. Chikoo
Consultant nutritionist, Dr. Rupali Datta says, “diabetics could keep chikoo out of their diabetes diet.” It is very sweet and high on glycaemic index.
6. Full Fat Milk
Milk is often dubbed as a complete food because of its abundance in nutrients. Diabetics, however, need to be a little cautious with their intake of milk. They should refrain from full fat milk as it is high in saturated fat. Saturated fats could worsen insulin resistance. Pick low-fat or skimmed versions of milk instead.
7. Fruit Juices
Eat whole fruits in place of fruit juices. Fruits are filled with fibre. Juicing the fruit may make you lose out on fibre. Fruit juices, especially packaged fruit juices, are loaded with fructose that elevates the blood sugar levels. There is a lot of confusion over the case of bananas for diabetes. Bananas are high in carbohydrate content, which is why it has been under the radar for quite some time. But, the truth is that the carbohydrates present in bananas are actually of good kind. Bananas also contain fibre, which may reduce blood sugar spikes. Bananas that are over-ripe, with some brown spots, have more sugar than less-ripened bananas. Before making any alteration to your diet, do consult your doctor before.
