Include these five foods in your diet if you are diabetic

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New Delhi: Diabetes is considered to be a silent killer by medical professionals across the world. Even a single symptom reflecting the onset of the disease is a cause for concern.

It is a disease that could be hereditary and can also develop due to an unhealthy lifestyle.

Often considered to be an age-related ailment victimising people above 65 years-old, it can also become severe, thereby requiring insulin shots to keep sugar levels in check.

Unfortunately, the incidences and cases of diabetes are increasing every year donning the garb of a potential epidemic.

November 14 is observed annually as World Diabetes Day to promote awareness about the illness along with access to right treatment and care.

The theme for this year is 'Women and Diabetes'. According to the World Health Organisation (WHO), around 8% of women – or 205 million women – live with diabetes worldwide, over half in South-East Asia and the Western Pacific.

Almost half of women who die in low-income countries due to high blood glucose die prematurely, before the age of 70 years.

As per the International Diabetes Federation (IDF), 199 million women are currently living with diabetes and this total is projected to increase to 313 million by 2040.

The main risk factors for women include poor diet and nutrition, physical inactivity, tobacco consumption and excessive use of alcohol.

Because diet is an essential aspect in order to lower blood sugar levels, it is important to know the foods that can aid you in reaching your target.

Below is a list of five such foods that can help you bring down your blood glucose levels. Check it out!

Whole grains:

Whole grains – such as wheat flour, oatmeal, corn, brown rice – contain fiber-rich bran, nutrient-packed germ and starchy endosperm, which are all natural parts and are good for your overall health. Whole grains digest slowly to keep you blood sugar from spiking suddenly. Regular consumption also helps in weight loss.

Beetroot:

While beetroots may not be a popular food item with people when it comes to taste, its treasure trove full to the brim with amazing health benefits makes it the number one item of the food list. Packed with potassium, magnesium, iron, vitamin B6, A, C, nitrate, fiber, beetroots help in managing diabetes. The natural sugars in beetroot don’t get converted into glucose in the body too quickly which makes them good for diabetics.

Leafy greens:

A diet high in green leafy vegetables can reduce your risk of Type 2 diabetes. Spinach, collards, kale turnip green, broccoli, cabbage, lettuce – these powerhouse foods are extremely low in calories and carbohydrates. Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent. They are also low in calories and carbohydrates and therefore, do not cause sudden spikes to your blood sugar levels.

Flaxseeds and pumpkin seeds:

Flaxseeds, also known as linseeds, are one of the world's healthiest foods packed with micronutrients, vitamins, minerals, antioxidants and healthy fats. Packed with large amounts of an insoluble fibre called lignan, flaxseeds help in reducing the chances of heart complications and also the risk of strokes linked with diabetes.

Pumpkin seeds are rich in magnesium, potassium and low in cholesterol and help maintain high energy levels, while also helping you combat the urge to eat fatty, sugary foods.

Guava:

Guava is a fruit that is packed with natural sugars and is absolutely safe for diabetics to consume. It has a low glycemic index score and is very rich in dietary fiber that helps in treating constipation which is a common complaint people with diabetes have.

World Diabetes Day was created in 1991 by IDF and the World Health Organisation in response to growing concerns about the escalating health threat posed by diabetes. World Diabetes Day became an official United Nations Day in 2006 with the passage of United Nation Resolution 61/225.