Diabetes is classified as a 'silent killer disease’ that eats away at the body from within. Diabetes, a chronic condition marked by elevated blood glucose levels, is on the steady rise globally. Over the past five years, a concerning statistic has emerged: one in every five individuals diagnosed with this persistent ailment falls within the age group of 18 to 30 years. In Ayurveda, it's known as "Madhumeha" or "Prameha."

If the sugar level is not controlled, then the risk of serious kidney-liver diseases along with heart disease, eyes, nerve problems in diabetes patients can be very high. People who already have the diabetes should always try to control it and those who are safe from it should always try to prevent diabetes. Some foods are recommended by Ayurveda, and offer valuable support for individuals trying to regulate their blood sugar levels. Each food brings unique therapeutic properties, making them valuable helpers in the journey towards better blood sugar control.

What are the best foods for Type 2 Diabetes?

People should choose a variety of vegetables, focusing particularly on the ones they enjoy.

·      be fiber-rich

• contain a variety of vitamins, minerals, and antioxidants, and;
• contain nitrates, which may help to reduce blood pressure

Eating a wide variety of foods, including a mix of vegetables, can help people with diabetes stay healthy while enjoying a range of tasty meals every day. Studies show that high levels of blood sugar cause this sugar to oxidate and form free radicals — byproducts that can be harmful to body tissues and health. There is also evidence that inflammation plays a role in the development and progression of type 2 diabetes. Antioxidants can help greatly reduce free radicals and manage inflammation.

Embracing the power of nourishing foods forms a cornerstone of managing this disorder and enhancing overall well-being. Traditional Indian cuisine is rich in fiber, supporting digestion, metabolism, and regular elimination.

Why Choose Vegetables?

Here are the reasons for choosing vegetables include the following:

• They provide a range of nutrients, including vitamins, minerals, and antioxidants.
• The carbohydrates in vegetables provide energy but are less likely to cause a blood sugar spike than those from baked goods and sweet snacks.
• Vegetables with a low to moderate glycemic index (GI) ranking, such as raw carrots, can help manage blood glucose levels. The glycemic index (GI) is a way that carbohydrates in foods and drinks are ranked according to how quickly they raise the glucose level of the blood.
• Nitrate-rich foods, such as beets, can help lower the risk of cardiovascular disease.
• Eating a range of vegetables can provide the vitamins, minerals, and antioxidants the body needs to stay healthy.
• Vegetables can be a filling, low-calorie option for people managing their weight.

Please provide examples of antioxidants-rich vegetables.

Consuming a diet that contains a range of vegetables can benefit anyone’s health, and some antioxidants may have even more specific benefits for people with type 2 diabetes.

What are the Diabetes Meal Tips?

Here are some health tips for eating vegetables with type 2 diabetes.

• Opt for fresh foods where possible.
• When buying canned foods, choose those without added sugar or salt or drain the liquid before use.
• Flavor vegetables with herbs, spices, or low-salt seasonings. Drizzle with lemon juice or try a vinegar pepper sauce.
• Boil, bake, or grill vegetables or roast them in a little vegetable oil rather than frying them. This will reduce calories and fat intake.
• Leave the peel on vegetables when possible to boost the fiber content.
• Where appropriate, opt for raw vegetables as they contain more nutrients.
• When adding high-fiber foods to the diet, introduce them gradually to prevent abdominal discomfort.

What vegetables to limit to regulate Diabetes?

People with diabetes can eat anything they choose as long as it fits in with their specific meal plan. A person will need to take into account the amounts of carbohydrates they are eating at any meal or throughout the day. Starchy vegetables, such as potatoes, are high in carbohydrates, but people with diabetes do not need to avoid them but limit their quantity by consulting a Registered Diabetes Nutritionist to develop a meal plan that includes the vegetables they enjoy.