April 7 is observed as World Health Day across the globe in order to spread knowledge and create awareness about the various aspects of human health. Like every year, this year, the World Health Organization (WHO) has chosen a theme for World Health Day. The theme this year is ‘Beat diabetes’.
India has seen the increase in diabetes at an alarming rate and it is a major concern for us to be well aware of how our practices have been the cause of the so many health problems; diabetes being major one of them. The major causes of diabetes are unhealthy eating habits (junk food), higher stress levels and little or no physical activity. However, the healthy diet can reduce the risk and help prevent diabetes.
Let us have a look at what major foods must the healthy diet include:
- Green Tea
This is one of the most effective super food to help prevent diabetes. A cup of green tea increases insulin activity (because of the presence of flavonoid).
(For those who can have it) Salmon is one of the most apt super food given the medicinal effects it has for people having diabetes. It is a major source of Omega 3 essentially fatty acids which reduce inflammation and at the same time lower blood sugar levels.
- Citrus foods
People having diabetes are generally found with low levels of Vitamin C in their body. Therefore foods rich in Vitamin C are essential as well as a great option for people dealing with diabetes. Citrus fruits such as oranges, limes, lemons, etc have insulin like properties thereby keeping a check on Type 2 diabetes.
- Green leafy vegetables
The benefits of green vegetables are many and not just restricted to reducing the risks of diabetes. However, they are a major super food which helps reduce diabetes (type 2). One can reduce the risks of diabetes by 14 percent if 1 and a half servings of green veggies are consumed.
Oatmeal is an effective super food for keeping diabetes under control. It contains Beta – glucan which is beneficial to people having diabetes.
Consuming a cup of beans is again an effective way to control Type 2 diabetes. The glycemic index is low in diabetic patients and therefore it is useful for keeping it under control.
Peanuts everyday can reduce the risks of diabetes by a total of 21 percent. One could have some walnuts, cashews or almonds; it could prove to be magic!
This World Health Day take an oath to stop being lazy and be physically fit. After all, a fit body is always a health body!