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10 healthy food choices for people with diabetes

10 healthy food choices for people with diabetes

The next time you reach out for a second serving of that delicious pudding, pause and reflect on whether you really need it. Research has demonstrated that a whopping 34.2 million people are grappling with diabetes in the country. On the bright side, some lifestyle changes can help control diabetes to a great extent. Here’s a list of foods that can help individuals with diabetes regulate their blood-sugar levels and lead a healthy lifestyle:

Lean meat
Lean meat sources like skinless chicken and turkey, pork chops, and beef liver contain high protein levels and less fat content. Having lean meats can help individuals with diabetes receive essential nutrients while avoiding unhealthy fats.

Berries
Fresh berries like strawberries, blueberries, raspberries, and blackberries have low glycemic indexes and lend themselves to meal plans for patients with diabetes.

Unsweetened yogurt
Unsweetened Greek or plain yogurt is packed with protein, calcium, and probiotics and can be a great source of nutrition for those with diabetes. Studies have demonstrated that consuming yogurt is associated with the prevention of type-2 diabetes.

Fatty fish
Fish varieties rich in omega-3 fatty acids are nutritious options for patients grappling with diabetes. Moreover, fatty fish are anti-inflammatory and can help control blood sugar levels. Some fatty fish varieties include salmon, mackerel, herring, and sardines.

Bitter gourd
Bitter gourd or bitter melon is widely recommended for controlling blood sugar levels. Some studies have shown that bitter melon can lower blood sugar and A1c levels among those with type-2 diabetes. While raw bitter gourd can be unappealing for many, it can be enjoyed in various forms, including steamed, baked, and pan-fried bitter gourd. Bitter gourd juice is also a popular beverage.

Boiled chickpeas
Boiled chickpeas are rich in omega-3 fatty acids and other polyunsaturated fats, which can reduce LDL cholesterol and diabetes levels. They also have a low glycemic index and are ideal for snacks and breakfast and as side dishes for your main meals.

Broccoli
Broccoli has also been shown to help control diabetes. According to one study, the consumption of broccoli sprouts facilitates a reduction in blood glucose levels. Cruciferous vegetables like broccoli, cabbage, and Brussels sprouts contain sulforaphane, an essential nutrient for blood-sugar regulation. Its low glycemic index of 15 also makes it a healthy option for people with diabetes.

Carrots
Carrots are non-starchy vegetables with nutrients like vitamins A and B6, fiber, and beta-carotene. They also contain antioxidants and fiber and have a low glycemic index.

Apples
Apples have a relatively low glycemic index compared to other fruits and can be nutritious additions in moderation for persons with diabetes. Moreover, the high fiber content in apples can help regulate insulin levels and reduce oxidative stress.

Walnuts
Walnuts can help with insulin resistance and reduce the risk of type-2 diabetes. They can also aid in preventing and regulating other related diseases like cholesterol and heart disease.

Those who take insulin for diabetes management may consider switching to BD diabetes pens for daily use. For example, BD Ultra-Fine™ Insulin syringes rank among the top products across known brands featuring syringes with 0.3ml, 0.5ml, and 1ml capacity. These are available in 12.7mm, 8mm, and 6mm needle lengths suitable for various insulin applications.

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Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that don’t trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage one’s time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains one’s feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel one’s energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesn’t always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Year’s events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

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Top foods to choose when dealing with thyroid cancer

The metabolic functions of the body are regulated by the thyroid gland through the production of hormones. When affected by thyroid cancer, one could experience health complications and should seek immediate treatment to remove the tumor. However, when treating the condition, it is critical to make better food choices. This can help reduce symptoms and avoid interfering with the treatment. So, here are some foods to choose from while undergoing thyroid cancer treatment: Vegetables Fresh vegetables, especially cruciferous and green vegetables, are crucial components of all meal plans. They are rich in magnesium and minerals, making them excellent nutrient sources. Green vegetables also help improve metabolism, particularly in the thyroid gland. So, people with the condition should opt for foods like spinach and lettuce. These vegetables can also help with symptoms like muscle pain, fatigue, and an irregular heartbeat due to their high magnesium content. Fruits and berries Many fruits, such as strawberries, tomatoes, raspberries, bananas, and apples, are high in antioxidants. These help with thyroid function and help fight toxic substances that can worsen thyroid-related issues. Thes fruits also support the body’s ability to stay healthy and fight diseases. Nuts Almonds, cashews, and pumpkin seeds are excellent sources of magnesium. These nuts are also high in plant protein, vitamin B, vitamin E, and other minerals that aid thyroid gland function. So, one should opt for these foods when undergoing thyroid cancer treatment. Seafood Seafood like shrimp, crab, and fish provide energy to the body, keeping it healthy. They also contain various thyroid-friendly nutrients, such as iodine, zinc, omega-3 fatty acids, vitamin A, B vitamins, and selenium. Fish contains lean protein, amino acids, magnesium, and vitamin B. However, one should consult their doctor before opting for seafood, as some treatment procedures call for low-iodine meal plans. Egg whites Egg whites are high in protein and can help people maintain their strength and recover quicker when undergoing cancer treatment. Simply boiling eggs is the most efficient way of getting essential nutrients. Fresh meat While one should limit their processed meat intake, opting for limited portions of fresh and organic meat can help provide proteins. Chicken breast is one of the best options here. To avoid complications, consult your healthcare provider before adding or removing any item from your regular meals.

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