5 anti-diabetic foods

Everyone wants to be healthy and take care of themselves by exercising and eating nutritious foods. Especially eating food that promotes good health is something that must be done every day. There are many types of foods that you eat that directly affect the sugar levels in the body, resulting in diabetes.

Therefore, food control is very important. It can be said that if you can control your food intake. You hardly need to take medicine to control your sugar intake. Today, let's take a look at some simple tricks for choosing anti-diabetic foods. What are there?

1. Eat vegetables and fruits

Fruits and vegetables are a source of vitamins, minerals, dietary fiber that helps prevent diabetes, and antioxidants. In addition to preventing atherosclerosis and high blood pressure. To prevent disease, you must eat at least 400 grams of fruits and vegetables every day. You should avoid canned, pickled, dried, and preserved fruits as they are high in sugar and may contain salt.

2. Eat food from all 5 food groups

Eating all the food groups in the right amount will help your body receive complete nutrients. And enough to meet the body's needs. It is important to take care of your body weight and don't let yourself be fat, because if we let ourselves be fat, it will shorten our lives. It can increase the risk of diabetes and heart disease if anyone starts to realize that they have gained too much weight. It is recommended that losing weight should be done slowly and regularly. It will be safer than losing weight quickly.

3. Eat fish and dried beans regularly

Eating fish and taking fish oil supplements may help reduce diabetes complications. Fish oil or omega-3 acids in fish also help control coronary artery narrowing and prevent heart rhythm disorders. You should eat fish at least 3 times a week. Choose meat without skin and fat and avoid high-fat meat.

In addition, protein from plants such as nuts is a high-energy food source. Eating nuts to get the benefits and not too much fat, eat nuts instead of meat sometimes or eat about 1 palm sized nuts will be good.

4. Drink milk as appropriate for your age

Milk is a source of protein and important minerals. It has both calcium and phosphorus, which help keep bones and teeth strong. It is recommended that you choose to drink 1 - 2 glasses of low-fat or fat-free milk and milk products per day. People with diabetes should avoid sour milk, flavored milk, or milk with added sugar of any kind.

5. Cinnamon

This delicious spice lowers blood sugar levels, inhibits insulin spikes and improves insulin sensitivity. Just sprinkle a teaspoon of cinnamon on yogurt, smoothies and tea, oatmeal or coffee in the morning. It will enhance the taste of food without adding sugar or salt at all.

Credit :

Diabetes Association of Thailand, Thai People Without Belly Network, Royal College of Physicians of Thailand

https://www.muangthai.co.th/

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