Chennai: Type-2 diabetes is an escalating public health problem in India, associated with genetic susceptibility, dietary shift, and rapid lifestyle changes.
According to a study, nearly 98 million people in India may have type-2 diabetes by 2030. Amidst the burgeoning information on food and nutrients, it’s important to carefully sift through and uncover what each recommendation means for you, and which is beneficial.
“Most of us are aware that adding greens to one’s diet is of prime importance, but according to research, consuming green leafy vegetables could significantly reduce the risk of type 2 diabetes,” says Sheela Krishnaswamy, nutrition and wellness consultant. Green leafy vegetables that can be included regularly in the diet are spinach, cabbage, drumstick leaves, mint leaves, amaranth leaves, fenugreek leaves, radish tops, and so on, she says.
All the green leafy vegetables are rich in fibre, vitamins and minerals. Some of them also contain omega-3 fatty acids in the alpha-linolenic form. You can consume these green leafy vegetables in various ways: soups, salads or even as a green juice. If you are cooking them as a curry, avoid adding excess oil.
“Consuming a handful of almonds may improve both short-term and long- term markers of blood sugar control for those with uncomplicated type-2 diabetes. To prevent sudden spikes in blood sugar levels, almonds can be consumed along with a meal,” she adds.
Vitamin E and healthy fats present in almonds play an important role in preventing heart complications.
Homemade dahi has been a part of the Indian diet for centuries now. In recent times, yogurt has gained a lot of popularity for the health benefits it offers.
According to a study, consuming yogurt may reduce the risk of type 2 diabetes in healthy and older adults at high cardiovascular risk.