(2) Replace Refined & Processed Carbohydrates With Whole Grains
It is one of the most common food replacements to beat diabetes naturally at home. Refined grains are those grains that contain only the endosperm which in turn is mostly carbohydrates.
It is because they have been milled (grounded into flour) to remove bran & germ. It provides grains a fine texture as well as boosts their shelf life. However, this milling process removes various important nutrients such as Vitamin B, iron, & dietary fibers.
This absence of important nutrients cause sustained spikes in blood sugar & insulin levels. Therefore, it ultimately increases the risk of developing diabetes. Some of the commonly used refined grains include wheat flour, enriched bread, white rice, & many more.
On the other hand, whole grains are grains of any cereal & pseudocereal that contain endosperm, germ & bran. Some of the commonly used whole grains include whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, millet, sorghum & many more.
According to a post published in the Harvard T.H. Chan School of Public Health, bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose.
This leads to slower increase in blood sugar & enzyme and a lower glycemic index. This ultimately puts less stress over body’s insulin-making machinery and therefore, may prevent type 2 diabetes.
Additionally, whole grains are also rich in various essential nutrients such as vitamins, minerals & phytochemicals. These nutrients can also reduce the risk of diabetes to a great extent.
Best & Healthy Recommendations:
You should replace refined & processed carbohydrates or foods with whole grains to reduce the risk of developing diabetes. It is recommended that eating an extra 2 servings of whole grains per day can decrease the risk of type 2 diabetes by 21%.
(3) Replace Starchy & Canned Vegetables With Fresh & Non-Starchy Vegetables
It is one of the most popular food replacements to beat diabetes naturally at home. Vegetables are a major component of a balanced diet. But, every vegetable is not a perfect fit for every individual. Some vegetables can be consumed by almost anybody while others need to be limited in certain diseases.
In diabetes, starchy vegetables should be minimized or restricted altogether depending on severity of condition. Starchy vegetables are often contains higher amount of carbohydrates than green vegetables.
However, they are lower in carbohydrates than refined grains. Some of the starchy vegetables include potatoes, squash, corn, & other root vegetables.
Similarly, canned vegetables such as pickles are rich in lots of added sodium, fats or even sweeteners in them. It should also be limited particularly if you have high blood pressure.
On the other hand, non-starchy vegetables can be eaten in abundance without any restriction. These are known to have limited impact on the blood sugar levels. Additionally, they are also found to have several health benefits. Therefore, everyone can eat them in their meals.
Dietitians or nutritionists often recommend consumption of at least 5 servings a day. Some of the best non-starchy vegetables for pre-diabetics or diabetics include leafy green vegetables (like spinach, kale & arugula), broccoli, cauliflower, asparagus, & carrots. You can consume them raw or lightly steamed, roasted, or grilled.
Best & Healthy Recommendations:
You should replace starchy & canned vegetable with non-fresh & non-starchy vegetables to prevent the risk of developing diabetes.
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