Diabetes is a lifestyle disease with two major variants. The world is still looking for permanent solutions for diabetes, but people have few options. Some significant changes in lifestyle can be managed with diet management and plant-based food items can play a decisive role in reversing type-II diabetes.
You have to think twice about all that fat you love before you take another bite. Diabetes is a chronic disease which hinders our body from converting glucose into energy from the blood. Diabetes is of two types, Type-I and Type-II. India has an estimated 77 million people (1 in 11 Indians) formally diagnosed with diabetes, India is deemed as the world’s diabetic capital.
Type II diabetes is caused due to insulin resistance by the body. The pancreas releases the insulin hormone, which acts as a catalyst for the transfusion of glucose from the blood to cells, muscle, fat, and other parts. When the body organs refuse to take glucose, the pancreas increases insulin secretion to keep the balance. It is an early sign of the pre-diabetes phase. Generally, in type II diabetes, the insulin secretion is less, or the insulin secretion is ineffective, leading to a rise in blood sugar levels. It is a common and reversible disease, the leading cause of diabetes can be family history, inactive lifestyle and obesity. Research has proven that with a healthy plant-based diet, the human body can naturally reverse type-II.
While in the case of Type-I diabetes, which is primarily genetic, the body cells or the immune system attack the insulin-producing cells in the pancreas. It leads to the rise of glucose in the blood, which can cause severe illness. Although there is no immediate cure for it, it can be controlled by frequent insulin intake.
Let us discuss some healthy plant-based diets which shall redeem the active transfer of glucose and restore the blood-sugar level.
Green intake is the best
The frequent urge to eat spicy food, sugar and fat will escalate your way closer to diabetes. It’s better to check your diet intake; the best way is to avoid dairy products as the saturated fat results in high cholesterol levels; add spinach, broccoli, beets and cauliflower to your mid-day meals. The best way is to take it in a raw salad form; it prevents extra sugar concentration in the blood. This way you keep your gut balanced and get proper energy circulation in the body.
Fruits are your buddies
Fruits like berries, cherries, oranges, peaches, guava, apricot, pears, lemon and apples can be your snack meal in place of processed food. They are low in carbs, have good fibre contents, and their carbohydrate concentration is low compared to rice and bread, making a healthy choice for your body.
Keep yourself active and hydrated
It sounds easy to drink water and follow a routine diet, but humans are enslaved to their desire and procrastination. It is essential to understand that regular water intake and a routine of physical exercise keeps your muscle toned. Physical activities like jogging, cycling and swimming has proven to be a solution for weight loss and controlling blood sugar level. To add flavour to liquid intake, you can include coconut water and lemon juice (without sugar) to your hydration plan; it’s helpful in summers, as the body loses more water due to heat.