Some foods are healthy, nutritious and full of proteins and vitamins. But this does not mean that they are good for people with diabetes. Here is how you can choose the right foods with low GI scores.

Choosing foods must be done very carefully. Besides nutrients, one needs to note down the glycemic index (GI) of a food before including that food into one’s diet.

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What is GI?

The glycemic index (GI) is the measurement on how quickly a food raises the blood sugar. Foods with a GI score of 55 or less can be taken by diabetic people while any food with above GI score of 70 or more must be avoided.

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In general, foods with lower GI scores are the best choice for anyone affected with diabetes. These foods will ensure health and blood glucose levels within the control.

Non-starchy vegetables, tomatoes, citrus fruits like orange, grapefruit, etc. are some of the best foods with low GI score. Studies have proven that they are capable of reducing the risks of diabetes.

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On average, orange has a GI score of 40. It is to be noted that even unsweetened orange juice has the GI score of 50. With a GI score of just 25, grapefruit has the lowest GI score among all the citrus fruits.

Berries like strawberries, raspberries, and blackberries are also good for diabetes as they also have a low GI score.

Rishi Hospital and Research Centre is one of the most trusted names for Ayurveda treatments for diabetes. Having a history that dates back to two centuries, they hold it as their mission to deliver the patients best of treatments possible.

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Carbs are constituted by three elements viz. starches, sugar, and fiber. Fiber is not digested and absorbed by our body in the same way as it absorbs other carbs (sugar and starches). So it does not affect or raise our blood sugar.

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Due to this, the net carbs of food is always calculated by reducing the fiber in it. For example, if a mixture of vegetables and fruits contains 10 grams of carbs and the fiber is four grams, then the net carbs will be six grams.

Why people with Diabetes should control carbs?

Consuming too many carbs at a time will lead blood sugar to rise dangerously. High levels of blood sugar can damage nerves and blood vessels which also lead to heart disease and kidney disease. This could also lead to various other serious health conditions.

So, by minimizing the amounts of carb intakes, one can help reduce the risks of blood sugar hikes. By preventing the blood sugar hikes, we can avoid the risks of diabetes complications as well.

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So always avoid foods which are rich with carbs. Some of the foods to avoid include white pasta, rice, trans fats, sugar-sweetened beverages, white sugar, honey, maple syrup, and agave nectar to name a few.

Early Symptoms of Diabetes

Increased Urination: If you ever feel to urinate very often, meet a doctor and have a checkup. Increased urination is one of the first symptoms of Diabetes.

Increased Thirst: This is another sign of Diabetes. So, beware.

Increase in hunger: You always feel that you are hungry even when your stomachs are full or even when you are eating.

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Extreme fatigue: Patients with diabetes always feel tired. If you feel extreme fatigue, then consider having a meeting with a doctor.

Blurred vision: Diabetes also affects our vision and can lead to even blindness.

Cuts/Bruises are slow to heal: If your cuts and bruises are not healing or are slow to heal, this could be due to diabetes.

Weight loss: People with diabetes lose weight despite they eat more than what they used to. This symptom is visible with Type 1 diabetic patients.

Tingling, pain, or numbness in the hands/feet: This is a symptom related to type 2 diabetes.

Before proceeding further, it is important to note that in some patients, especially among those with Type 2 Diabetes; these symptoms are so mild that they often get unnoticed. Therefore, having a regular checkup or consulting a doctor once in a year or six months is recommended.

Ayurveda stresses on following a healthy lifestyle and diet as a long-term cure for diabetes. This diet and lifestyle change greatly help a diabetic patient lead a healthy and happy life for long. Here’s the recommended diet.

Choose a fiber diet. Including foods like oatmeal and other fiber cereals are always recommended.

Include whole grains in your daily diet as they help regulate the glycaemic response, improve pancreatic β-cell functions, and increase insulin sensitivity and insulin secretion.

Choosing bread and pasta made of wheat has a better healing effect. A diabetic patient should include low-fat and multigrain crackers, whole grain cereals and brown rice in their diet.

A diabetic patient also should consume garlic and onions. Allicin contained in garlic is known to reducing sugar level. On the other end, onion is characterized by low sugar.

Cheese and yogurt prepared with skimmed milk also ideal for diabetic patients. Green vegetables, black gram, and fish also should be consumed.

Following this healthy diet will help you fight diabetes in a more effective way. But when you see the symptoms of it, you should consult with a doctor at the earliest.