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➡Introduction
Today, diabetes (sugar) has become such a disease that it is affecting crores of people. It is not just a disease but a lifestyle disorder, the main reason for which is wrong eating habits, stress, and lack of physical activity. Once people have diabetes, they assume that they will have to depend on medicines for the rest of their lives.
But the good news is that it is possible to eliminate diabetes from the root with the right diet, yoga, and some natural remedies. In this blog, we will know in detail what a sugar patient should eat and what things should be kept in mind.
Why does sugar occur?
Sugar occurs when the insulin level in the body becomes unbalanced. Insulin is the hormone that controls the blood sugar level. When the body is unable to use insulin properly (insulin resistance) or does not produce enough insulin, then the problem of diabetes starts.
Its main reasons are
Eating too much sweet and processed food
Obesity and belly fat
Stress and anxiety
Lack of sleep
Negligence in food and exercise
What should be eaten to eliminate sugar from the root?
- Green vegetables
Green leafy vegetables like spinach, fenugreek, mustard, bathua, and amaranth are very beneficial in controlling sugar. They have more fiber and minerals and very less calories.
➡ Benefits
Increase blood sugar level gradually
Improves digestion
Keeps weight under control
2. Whole grains
Whole grains should be used instead of white rice and refined flour.
Jowar
Millet
Ragi
Oats
Brown rice
Quinoa
➡Benefits
Feels full for a long time
No sudden sugar spike
Get the body the necessary protein and fiber
3. Pulses and Beans
Pulses like chana, lentils, kidney beans, lobia, and moong are a good source of protein.
➡Benefits
Balances blood sugar level
Gives energy to the body
Strengthens the digestive system
4. Nuts and seeds
Walnuts, almonds, cashews (limited), flax seeds, pumpkin seeds, and sunflower seeds – these are a boon for diabetics.
➡Benefits
Provides healthy fats and protein
Controls blood sugar
Beneficial for heart health
5. Fruits (in limited quantities)
Not every fruit is good for diabetes patients. Sweet fruits like mango, litchi, and banana should be eaten in limited quantities.
Best fruits
Guava
Apple
Jamun
Strawberry
Pear
Papaya
➡ Benefits
Full of vitamins and minerals
Natural antioxidants
Blood sugar balance
6. Cinnamon and Fenugreek
Cinnamon contains elements that increase the efficiency of insulin.
Eating fenugreek seeds with lukewarm water on an empty stomach keeps the blood sugar level under control.
➡Benefits
Naturally reduces sugar
Speeds up metabolism
7. Bitter gourd juice
Bitter gourd contains elements called charantin and polypeptide-P, which work like insulin.
➡Benefits
Naturally reduces blood sugar
Cleans liver and kidneys
8. Green tea and herbal drinks
Green tea, tulsi tea, ginger, and turmeric decoction are beneficial for diabetes patients.
➡Benefits
Rich in antioxidants
Sugar level control
Helps in weight loss
What things should be avoided?
If you really want to eliminate sugar from the root, then it is very important to stay away from these –
White sugar and sweets
Refined flour and fried items
Soda and packaged juices
More rice and potatoes
Junk food and fast food
Home remedies to control diabetes
- Drink lukewarm water + lemon on an empty stomach in the morning
- Surya Namaskar and Pranayama for 5-10 minutes every day
- Walk briskly for at least 30 minutes a day
- Keep a fixed time to sleep and wake up
- Drink 2-3 liters of water daily
Lifestyle tips to eliminate sugar from the root
Eat small meals 4-5 times a day
Have a light and early dinner
Do meditation to reduce stress
Avoid smoking and alcohol completely
Keep weight under control
Conclusion
Sugar is not an incurable disease. It is possible to eradicate it from the root with the right diet, exercise, and natural remedies. If you include green vegetables, whole grains, fruits, nuts, seeds, and herbal drinks in your diet and stay away from sweet and oily foods, then diabetes can be controlled.
➡ Remember – your diet and lifestyle have more effect on sugar than medicines.
