Type 2 diabetes can cause symptoms such as excessive thirst, feeling tired and having to pee a lot. If left untreated, it can cause long-term health problems of the nerves, eyes, kidneys and feet and cardiovascular disease. But one of the best ways to manage your blood sugar levels is through a healthy diet. This should consist of a wide variety of fruits and vegetables and some starchy foods like pasta.
Sugar, fat and salt should also be kept to a minimum.
A fruit that has been shown to have blood sugar lowering effects is the orange.
Research has shown that citrus fruits like oranges have an antidiabetic effect.
Citrus fruits are a great way to get vitamins and minerals without carbohydrates.
Research has shown that two bioflavonoid antioxidants, hesperidin and naringin, are responsible for the oranges' anti-diabetic effects
Other examples of citrus fruits are grapefruit and lemons.
Fruits are also a good source of fiber, which has been shown to reduce the risk of Type 2 diabetes.
A study published in 2018 indicates that a high-fiber diet can reduce the risk of Type 2 diabetes by 20 to 30 percent.
Research found that this effect was mainly due to whole grains or insoluble cereal fibers.
However, other studies have shown that a combination of insoluble and soluble fiber in the diet can be beneficial.
Soluble fiber absorbs water and turns it into a gel-like substance, while insoluble fiber does not.
Besides fruit, other good sources of fiber are:
- Nuts and seeds
- full grain
Dietary fiber is considered an essential part of nutrition, especially in diabetics.
Carbohydrates with a high fiber content require a longer digestion time than fibers with a low fiber content, which reduces the risk of a blood sugar spike.
Fiber also helps a person feel fuller for longer, making them less likely to overeat (being overweight is a risk factor for developing the condition).
Government guidelines issued in July 2015 state that dietary fiber intake should be 30 grams per day as part of a healthy, balanced diet.
In addition to a healthy diet, certain exercises can help to lower blood sugar.