8 easily available diabetes-friendly foods

Diabetes has been affecting many lives worldwide by causing kidney failure, blindness, heart attack, etc. According to the statistics by the WHO, 422 million people were diagnosed with diabetes in 2014. The WHO also revealed that diabetes was found to trigger quickly in low-income and middle-income countries over the years. Around 90 to 95 percent diabetics suffer from type-2 diabetes.

Patients suffering from diabetes often inject insulin almost daily (depending on the severity of the disorder) in order to keep the sugar levels in their body under control. Here are some items that they can consume and painlessly maintain the sugar levels:

1. Bitter gourd

Though this vegetable is not admired much because of its bitter taste, it is extremely beneficial if consumed by diabetics. Intake of bitter gourd juice daily aids the body in producing insulin. This vegetable contains a chemical called Charantin, which helps in reducing blood glucose. Unlike drugs, bitter gourd helps in rectifying the glucose metabolism all over the body and not just at a particular tissue or body organ. It's best to consume bitter gourd juice in the morning empty stomach.

2. Cinnamon

According to a study published in a journal called Diabetes Care in 2003, consumption of 1 gram or more cinnamon by type 2-diabetics daily led to depletion of blood sugar in them by 30 percent in comparison to those who didn't consume cinnamon at all. This spice has a mineral called chromium, which helps in boosting the effects of insulin, which, in turn, helps in controlling blood sugar.

3. Jambul or Black Plum

This fruit is really good for diabetes patients. Presence of a type of glucose called jamboline in this berry is what aids in controlling the sugar levels by converting starch into energy and control the blood sugar level. Its crushed dried seeds were found to be great in controlling the blood sugar levels as per a study that was conducted by the Central Drug Research Institute (CDRI), Lucknow, in India. Not just this, even its leaves and bark extracts were found to reduce the sugar levels in urine. Diabetics are advised to consume this fruit during the summer when it is available.

4. Turmeric

Most of us never knew about the fact that this spice doesn't only add colour and flavor to the food we have, it also got anti-diabetic, anti-biotic and anti-bacterial properties. A study conducted by University of Newcastle's Nutraceuticals Research Group in July 2015 revealed that the presence of a compound called curcumin helps in preventing type-2 diabetes. This active compound also curbs insulin resistance.

5. Walnut

Walnut is found to have inflammation lowering properties due to presence of alpha-linolenic acid in it. It provides fiber, omega-3 fatty acid, L-arginine, vitamin E , antioxidants and other active compounds, which provide walnuts with anti-cancerous, anti-viral and cholesterol depleting properties. These properties help in curbing chronic disorders like diabetes and heart diseases.

6. Sweet Potatoes

Sweet potatoes are said to be good for controlling blood sugar. As per an article by the American Journal of Clinical Nutrition, which was published in 2002, low glycemic index of sweet potato makes it good for diabetics. Moderate consumption of this veggie will help in keeping the blood sugar levels under control.

7. Fish

Fish is very good for our health, it provides us with omega-3 fatty acids in abundance that helps in reducing inflammation. This inflammation worsens diabetes and also causes obesity. Apart from this, it's also found that fish consumption can lower the rate of heart stroke. Fish should be consumed while steamed, baked or broiled to get maximum health benefits. Fried fish is said to be unhealthy.

8. Broccoli

Cruciferous vegetables such as broccoli also aid in combating diabetes. Broccoli posses a compound called sulforaphane, which helps in bettering the blood sugar levels, and shields from cardiovascular damage by causing various anti-inflammatory processes. This compound also helps the body in carrying out its detox mechanisms, which removes all the health harming cancer triggering chemicals.