Summer has here, bringing with it loads of perspiration, sunburns, heat rashes, pimples, and other health issues. Chronic health disorders, such as type 2 diabetes, may be worsened by exposure to the sun and heat. As a result, diabetics must take extra precautions to keep their blood sugar levels in a safe range. Controlling high blood sugar and diabetes symptoms can be as simple as eating a nutritious diet rich in fresh fruits and vegetables.
If you're not sure what to eat this summer with diabetes, listed the top ideas for fresh and flavorful summer meals that will keep you cool, fuel your body, decrease high blood sugar, and help you lose weight.
What is type 2 diabetes?
A type of chronic problem, Type 2 diabetes restricts the body from utilising insulin properly. This type is usually there in those who are in their 40s and 50s. It was previously known as adult-onset diabetes. Teenagers and children are the ones who are affected by Type 2 diabetes which result in childhood obesity.
Diabetes is a prevalent metabolic illness that affects millions of people throughout the world.
Type 2 Diabetes is a disorder characterised by improper blood sugar metabolism. Diabetics must take many steps to maintain their blood sugar levels. Obviously if one wants to control diabetes, one needs to control diet. Blood sugar fluctuations can be avoided by eating a healthy and balanced diet. This hot summer, you may also make certain dietary changes to keep your blood sugar levels under control.
Type 2 diabetes causes
Insulin is a hormone produced by your pancreas. It helps in glucose conversion (basically a sugar food) to energy from the diet you take.
Initially, the pancreas starts producing more and more insulin in order to get glucose, but after some time, it is not able to produce the same quantity and glucose starts building up in the blood. Some other factors that cause type 2 diabetes are:
- Metabolic syndrome.
- Too much glucose from your liver
- Bad communication between cells.
- Extra weight
- Broken beta cells
Some Summer foods to manage diabetes
If you're not sure what to eat this summer with diabetes, check out our top selections for fresh and flavorful summer meals that will keep you cool, fuel your body, decrease high blood sugar, and help you lose weight.
- Sweet juices should be avoided
After a long, hot day, chilled fruit juices provide welcome relief, but it's important to remember that liquids are low in fibre and high in natural sugar. If you must consume fruit juice, prepare it at home using fresh fruits and drink it in proportion. Try to stay away from the pre-packaged ones.
Tomatoes are considered a diabetic superfood. Tomatoes are high in lycopene, potassium, folate, dietary fibre, manganese, magnesium, vitamin B6, and vitamin E, and provide a variety of health advantages. Tomato eating may help minimise the risk of diabetic complications such as cardiovascular disease.
Although cucumber is typically associated with summer, it might be a healthier option for diabetes. Cucumbers are low in carbs and calories, but abundant in vitamins and minerals, which may help decrease blood sugar and enhance overall health. They're high in dietary fibre, which provides a variety of health advantages, including hunger suppression and blood sugar regulation. Furthermore, cucumbers have a glycemic index of 15, which means you can eat as many as you like.
- Start your day with a high-fibre breakfast
Fibres in your breakfast allow sugar to be released slowly into the circulation, preventing blood glucose spikes. A high-fibre breakfast might also help you avoid cravings by filling you up. Consider oats, eggs, and bananas. Fruit cereals should be avoided since they are generally heavy in sugar. Fruits that are low in carbs and high in fibre, such as berries and apples, can also be included in your breakfast.
- Keep yourself hydrated
In the summer, staying hydrated is critical. Dehydration can make you feel weak and even cause you to pass out in the heat. We perspire a lot in the summer and lose a lot of water as a result. Diabetics are at an even higher risk of dehydration. To keep their blood sugar levels low and flush out excess sugar and toxins from the system, diabetics must drink enough water.
Eggplant is a low-calorie, low-carbohydrate, non-starchy vegetable. It has a glycemic index of only 15, making it a low-glycemic food. The vegetable is high in dietary fibre, potassium, vitamin K, magnesium, copper, vitamin B6, vitamin C, folate, and niacin, among other nutrients.
The antioxidants in eggplant are thought to help reduce inflammation and combat disease. High phenol levels in eggplant have been proven to improve carbohydrate metabolism and protect beta-cells, which create and secrete insulin. Insulin is the hormone in charge of controlling blood glucose levels.
- Green Beans
Green beans may not be thought of as a superfood, but their nutritional content is equivalent to that of other bright-coloured vegetables thanks to antioxidants like lutein and beta-carotene. Green beans are high in vitamins C and A, as well as bone-building vitamin K.
They make a superb low-calorie complement to any dish, whether stir-fried, steamed, or in salads, thanks to their mild flavour. One cup of green beans contains only 44 calories and 10 grammes of carbohydrates, as well as roughly 4 grammes of fibre, which is beneficial to digestion and glucose control.
Keep these considerations in mind, to have that healthy food that keeps your type 2 diabetes symptoms at bay and make sure you follow your doctor's instructions carefully. Summertime is here!