5 Best Foods for Diabetes Control | Best Diet Tips | Dr. Hansaji Yogendra

Summary

The video script highlights the rapid growth of diabetes and emphasizes the importance of blood sugar control for diabetic patients. It recommends a diet rich in green leafy vegetables, whole grains, berries, beans, and citrus fruits due to their low glycemic index and high fiber content, which aid in managing blood sugar levels. The script also advises against high glycemic foods and stresses the significance of a balanced diet, regular meals, and a stress-free mindset for effective diabetes management.

Takeaways

• 📈 Diabetes prevalence has significantly increased, jumping from 108 million in 1980 to 422 million in 2014.
• 🏥 Diabetes is a leading cause of blindness, kidney failure, heart issues, stroke, and lower limb amputation.
• 🍽️ Controlling blood sugar levels is crucial for diabetes management, with diet being a primary factor.
• 🥬 Green leafy vegetables are recommended for diabetics as they are low in calories and carbohydrates, and high in fiber.
• 🌿 Drumstick leaves are particularly beneficial, as they are rich in ascorbic acid which can increase insulin secretion.
• 🌾 Whole grains are preferable to refined grains, offering more fiber and nutrients, and having a lower glycemic index.
• 🍓 Berries are excellent for diabetics due to their antioxidant properties and vitamin C content, which can help balance blood sugar levels.
• 🌱 Beans are low on the glycemic index and are complex carbohydrates that digest slowly, aiding in blood sugar and cholesterol control.
• 🍊 Citrus fruits like oranges and lemons have anti-diabetic effects due to their bioflavonoid content and are rich in vitamins and minerals.
• 🚫 Diabetics should avoid high glycemic index foods and sugary products to prevent rapid spikes in blood sugar.
• ⏰ Regular meals every two hours are important, especially not skipping breakfast, to maintain stable blood sugar levels.
• 🧘‍♂️ A peaceful and worry-free mindset is crucial for managing diabetes, as stress and anxiety can impact blood sugar control.

Q & A

What is the global trend in the number of people with diabetes from 1980 to 2014?

The number of people with diabetes has grown rapidly from 108 million in 1980 to 422 million in 2014.

Why is controlling blood sugar levels important for diabetic patients?

Controlling blood sugar levels is crucial as diabetes is a major cause of blindness, kidney failure, heart issues, stroke, and lower limb amputation.

What role does food play in managing diabetes?

Food control is a major factor in managing diabetes, as sugar enters the bloodstream from the food we consume.

Why are green leafy vegetables beneficial for diabetics?

Green leafy vegetables are beneficial because they are low in calories and carbohydrates, helping to keep blood sugar levels balanced. They are also rich in fiber and ascorbic acid, which can increase insulin secretion.

What is the significance of consuming whole grains instead of refined grains for diabetics?

Whole grains are beneficial as they have more fibers and nutrients compared to refined grains and have a lower Glycemic Index, which means they have less impact on blood sugar levels.

How do berries help in managing diabetes?

Berries are rich in antioxidants that reduce oxidative stress, common in diabetic patients, and are also high in vitamin C, which helps maintain blood sugar levels.

What is the impact of beans on blood sugar levels?

Beans are low in Glycemic Index and are complex carbohydrates, which means the body digests them slower, effectively reducing blood sugar levels.

Why are citrus fruits considered beneficial in a diabetic diet?

Citrus fruits like oranges and lemons have bioflavonoids with anti-diabetic effects and are rich in vitamins and minerals without adding carbohydrates to the diet.

What dietary habits should diabetics avoid to prevent blood sugar spikes?

Diabetics should avoid foods with high Glycemic Index such as white rice, white bread, pumpkin, white potatoes, mega preparation, refined sugar, and sugary drinks.

Why is it important for diabetics to eat something within an hour after waking up?

Eating something within an hour after waking up helps to maintain blood sugar levels throughout the day and prevents the body from going into a state of fasting for too long.

How can a positive mental state contribute to managing diabetes?

A positive mental state, free from worries and stress, can have a beneficial effect on the body, as diabetes is considered a psychosomatic disease and the mind's state can significantly impact the condition.

Outlines

00:00

🍏 Diabetes Management Through Diet

This paragraph emphasizes the importance of diet in managing diabetes, highlighting the rapid global increase in diabetes cases and its severe health complications. It suggests green leafy vegetables as a low-calorie, fiber-rich food that helps balance blood sugar levels and mentions drumstick leaves for their insulin secretion benefits. The paragraph also recommends whole grains over refined grains due to their lower glycemic index and nutrients. Berries are praised for their antioxidants and vitamin C, which are beneficial for blood sugar control. Beans are noted for their low glycemic index and complex carbohydrates, aiding in weight loss and reducing blood sugar and cholesterol. Citrus fruits are included for their anti-diabetic effects and rich vitamin C content. The paragraph concludes with advice on avoiding high glycemic index foods and maintaining a regular eating schedule.

05:04

🧘‍♂️ Mental Well-being in Diabetes Management

The second paragraph focuses on the psychological aspects of diabetes management, suggesting that a peaceful state of mind is crucial for effective control of the disease. It advises diabetics to let go of perfectionism and expectations of others, promoting humility and kindness as key attitudes. The paragraph touches on the idea that diabetes is a psychosomatic disease, where mental health significantly impacts physical health. It encourages acceptance of reality and others, and the importance of personal satisfaction and happiness in managing diabetes successfully. The speaker concludes with a motivational message to live well and happily despite the challenges of diabetes.

Keywords

💡Diabetes

Diabetes is a chronic condition that affects the way the body processes blood sugar (glucose). It is characterized by high blood sugar levels over a prolonged period. In the video, diabetes is the central theme, discussed as a rapidly growing global health issue with significant impacts on individuals' health, such as causing blindness, kidney failure, and heart issues. The script emphasizes the importance of blood sugar control for diabetic patients.

💡Blood Sugar Level

Blood sugar level refers to the amount of glucose present in the blood. It is a critical health indicator for diabetics, as consistently high levels can lead to complications. The video script discusses the importance of controlling blood sugar levels through diet and lifestyle changes, as a primary task for diabetic patients.

💡Green Leafy Vegetables

Green leafy vegetables are a group of low-calorie, nutrient-dense foods that are beneficial for managing diabetes due to their low carbohydrate content and high fiber. The script mentions specific examples like spinach, methi leaves, and drumstick leaves, highlighting their role in helping maintain balanced blood sugar levels and their richness in ascorbic acid, which can increase insulin secretion.

💡Whole Grain

Whole grains are cereal foods that are made from entire grain seeds, containing the bran, germ, and endosperm. The video script suggests substituting refined grains with whole grains to help control diabetes due to their high fiber content and lower glycemic index, which results in a slower and more controlled release of sugar into the bloodstream.

💡Glycemic Index (GI)

The Glycemic Index is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are digested quickly and cause a rapid spike in blood sugar. The script discusses the importance of choosing foods with a lower GI, such as whole grains and certain beans, to manage diabetes effectively.

💡Berries

Berries, including strawberries, blueberries, raspberries, and blackberries, are highlighted in the script as beneficial for diabetics due to their antioxidant content and low GI. They help reduce oxidative stress, which is common in diabetic patients, and are rich in vitamin C, which aids in maintaining blood sugar balance.

💡Beans

Beans are a category of legumes that are low in GI and high in complex carbohydrates and fiber. The script mentions that beans, such as soya beans, kidney beans, and chickpeas, can effectively reduce blood sugar levels due to their slow digestion and absorption rates, contributing to better diabetes management.

💡Citrus Fruits

Citrus fruits, such as oranges and lemons, are noted in the script for their anti-diabetic effects due to the presence of bioflavonoids. They are also rich in vitamins and minerals and do not add carbohydrates to the diet, making them a beneficial addition to a diabetic's diet for controlling blood sugar levels.

💡High Glycemic Index Foods

High glycemic index foods are those that cause a rapid increase in blood sugar levels. The script warns against consuming such foods, like white rice, white bread, and sugary drinks, as they can negatively impact blood sugar control and are not recommended for diabetics.

💡Psychosomatic Diseases

Psychosomatic diseases are conditions in which mental factors play a significant role in the development or exacerbation of physical symptoms. The script suggests that diabetes can be considered a psychosomatic disease, emphasizing the impact of mental health on physical well-being and the importance of maintaining a positive and stress-free mindset for effective diabetes management.

💡Yoga

Yoga is a physical, mental, and spiritual practice that originated in ancient India. The script briefly mentions yoga in the context of its belief that diabetes is a psychosomatic disease, implying that yoga's holistic approach to health, which includes physical postures, breathing exercises, and meditation, can be beneficial for managing diabetes.

Highlights

Diabetes is a rapidly growing global disease with a significant increase in the number of affected individuals from 1980 to 2014.

Diabetes is a leading cause of blindness, kidney failure, heart issues, stroke, and lower limb amputation.

Controlling blood sugar levels is essential for diabetic patients, with diet management being a primary factor.

Green leafy vegetables are recommended for diabetics due to their low calorie and carbohydrate content, which helps balance blood sugar levels.

Spinach, methi leaves, and drumstick leaves are particularly beneficial for managing diabetes.

Drumsickle leaves are rich in ascorbic acid, which increases insulin secretion and reduces blood sugar levels.

Substituting refined grains with whole grains can help reduce diabetes risk due to their lower glycemic index and higher fiber content.

Ragi, a type of millet, is an excellent food for controlling diabetes by reducing oxidative stress and inflammation.

Berries, such as strawberries, blueberries, raspberries, and blackberries, are excellent for diabetics due to their antioxidant and vitamin C content.

Beans are low in glycemic index and effectively reduce blood sugar levels, with soya beans, kidney beans, and chickpeas being particularly beneficial.

Citrus fruits like oranges and lemons have anti-diabetic effects due to their bioflavonoid content.

Diabetics should include green leafy vegetables, whole grains, berries, beans, and citrus foods as major parts of their diet.

Avoiding high glycemic index foods like white rice, white bread, and sugary drinks is crucial for blood sugar control.

Skipping meals, especially breakfast, can negatively impact blood sugar levels.

Morning drinks with lemon juice and chia seeds or Amla powder with turmeric can help maintain blood sugar levels throughout the day.

Diabetics should practice a caring and humble attitude towards others to support their mental well-being.

Yoga believes that diabetes is psychosomatic, emphasizing the impact of mental state on physical health.

Accepting people as they are and living a peaceful life can contribute to better diabetes management.

With self-work and a positive approach, diabetics can live a normal, happy, and successful life.

Transcripts

Namaskar diabetes is one of the rapidly growing global disease number of people having diabetes

has grown from 108 million in 1980 to 422 million in 2014. Diabetes is the major cause

of blindness, kidney failure, heart issues, stroke and lower limb amputation. Controlling

the blood sugar level is primary task of diabetic patients. Sugar enters our blood stream from

the food we consume and food control is the major factor in controlling the diabetes.

Here are some excellent food which one must consume to manage the diabetes. Number one,

green leafy Vegetables Green leafy vegetables are low in calories and are low in carbohydrates

hence. They keep blood sugar level in balance. They are rich in fiber hence they help with

absorption of sugar in right face. One must consume spinach methi leaves and drumstick

leaves in their regular meals. Among all green leafy vegetables, drumstick leaves have proven

to really reduce the diabetes. They are rich in ascorbic acid which leads to increase the

insulin secretion in our body and so it reduces the sugar level. Second, whole grain substituting

refined grain by whole grain can really help reducing the diabetes. Whole grain have lots

of fibers and nutrients compared to refined grains. Again, the whole grains have a lesser

Glycemic index, thus comparatively having less impact on blood sugar level. Whole grains

like Brown rice, Raggi and rice and such things are excellent food to control the blood sugar.

Ragi is excellent food among all millets. It reduces oxidative stress and inflammation

which in turn helps in controlling diabetes. Third, food are Berry. Berries like strawberries,

blueberries raspberries and blackberries. What we call as Jamon are specially excellent

food. They have antioxidants that reduces oxidative stress. Oxidative stress is very

common in diabetic patients. Again, berries are very good in vitamin C too which are known

to keep blood sugar level in balance. Number four, Beans beans are low in Glycemic index

and so it effectively reduces blood sugar level is the GI - Glycemic index of soya beans

is 15 while kidney beans are 28 and chickpeas are 33. Beans are complex carbohydrates so

the body digests them slower than any other carbohydrate diet. Eating beans would really

help even in weight loss. And so blood sugar and cholesterol is reduced 5th the citrus

fruit and citrus food to your daily diet. Oranges and lemons have amazing anti diabetic

effects. Modern researchers believe that they have bioflavonoid. All this is available in

Orange and lemon and this has anti diabetic effects. All these citrus fruits are excellent

in vitamins and minerals without adding carbohydrate into your food. Vitamin C of all these citrus

as food helps in controlling blood sugar level. Green leafy vegetable, whole grain berries,

beans, and citrus foods. All these should be the major part of a diabetic person diet

Moreover, you should also control yourself from consuming foods which can disturb your

sugar level. Avoid food which has high Glycemic index like white rice, white bread, pumpkin,

white potatoes, mega Preparation Refined sugar sugary drinks, sweet cakes and pastry biscuits

and package snacks and packaged foods. Avoid consuming all these foods, which can spike

your blood sugar rapidly. More importantly, keep eating every two hours. The major mistake

many do is by skipping breakfast or having a very late breakfast. Make sure you eat something

within one hour after you wake up. You can have a warm lemon juice with chia seeds first

in the morning or add Amla powder with a pinch of turmeric in a warm water early in the morning.

These morning drink can help to maintain your blood sugar level throughout the day. Keep

your mind free from worries. Be flexible. Be humble. Diabetics are known to be perfectionist.

They want everything so perfect that they are never satisfied with anybody else. Now

you have to be caring. You have to be humble Other that other you be perfectionist. But

expect nothing from other. So be very kind with others that would help you. Only Yoga

believes that diabetes is one of the psychosomatic diseases. So the effect of mind on body is

going to be obvious. When mind is not in a happy state, mind is full of worries and tension.

Mind is full of anxiety. Then its effect is going to be there and person's diabetes can

never be cured. Surrender all your challenge is to hire reality. Learn to accept people

as they are. They are not as intelligent as you. So you do your part with best of your

capacity. Be satisfied with your work, but accept others as they are. Don't try to impose

your ideas of them. Try and live a very happy and peaceful life afterall it's your life.

Diabetes is set in. But if you work on yourself, you'll be able to live your life very normally,

happily and very successfully. So do your path well and live happily namaskar