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This nutritionist-recommended diet can help you reverse diabetes

Published on:25 May 2021, 13:23pm IST
If you think diabetes is that bin bulaya mehmaan, then kick it out of your life with this nutritionist-recommended diet to reverse diabetes.
Nikita Bhardwaj
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reverse diabetes
Reverse diabetes naturally. Image courtesy: Shutterstock

There are many things in this world that are irreversible, but let’s bring you some good news.  Diabetes or to be precise type 2 diabetes is not one of them.

Shocked? Well yes, you heard it absolutely right. And to help us see the truth, we have celebrity nutritionist and dietician, Manisha Chopra. 

According to her, it is absolutely possible for some people to reverse diabetes through a strict balanced diet, weight loss, and consistent workouts. Although there’s no cure, there’s a high likelihood to get your blood sugar levels back on track through these measures. 

She says, “Weight loss is the most effective way to reverse diabetes, as it helps in maintaining blood sugar levels in the body.”

reverse diabetes
It’s time to manage diabetes by yourself. Image courtesy: Shutterstock
Foods that you must include in your diet to reverse diabetes
1. Green leafy vegetables

If you refrain from eating leafy green vegetables, it’s time to befriend them. Green leafy vegetables contain a number of nutrients like vitamin C and antioxidants, which are important for diabetics.

2. Fatty fish

Fatty fish is rich in omega-3. It helps to reduce inflammation and is a good source of protein. That makes it very important to regulate blood sugar levels.

3. Nuts and seeds

Nuts and seeds are an essential part of a balanced diet. They are rich in fibre, and also help to control blood sugar levels and bad cholesterol in the body.

reverse diabetes
These seeds are Mother Nature’s gift to reverse diabetes. Image courtesy: Shutterstock
4. Squash

Squash is a very healthy vegetable. It is rich in antioxidants, making it a great option to lower blood sugar levels in the body. It is also beneficial to manage weight.

5. Garlic

Garlic is known to reduce inflammation in the body. It lowers blood sugar, LDL cholesterol and blood pressure in diabetics.

6. Strawberries

Strawberries are low in sugar and high in antioxidants. They have anti-inflammatory properties, and at the same time, help in insulin resistance.

7. Beans

Beans are rich in Vitamin B, fibre and minerals like calcium, potassium and magnesium. They have a low glycaemic index, which makes it a good option for people with diabetes.

So, when should you eat all these nutritious foods, and in what quantity?

Learning about portion size is very important for meal planning. A proper serving size can help you maintain blood sugar levels in the body. The number of calories you should consume depends on your age, height, activities, routine, and current weight.

reverse diabetes
You must not devalue food on your plate to beat diabetes. Image courtesy: Shutterstock

“Also, when you eat is equally important as the quantity you eat. When you have diabetes, eating carbohydrates in the same amount at the same time every day may help maintain your blood sugar levels. Also, many people are comfortable eating small portions of food, five to six times a day, instead of three full-size meals. This keeps their energy levels in check, and prevents sudden hunger. It also prevents their blood sugar levels in your body from shooting up instantly, after a full-size meal,” recommends Manisha Chopra.

So if you or someone in your family is suffering from an initial stage of type 2 diabetes, then it’s time to share these tips with them.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.