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Type 2 diabetes can trigger symptoms such as excessive thirst, a feeling of tiredness and the need to pee a lot. If left untreated, it can lead to long-term health problems involving nerves, eyes, kidneys and feet, as well as cardiovascular disease. However, one of the best ways to help manage your blood sugar is to eat healthy. This should consist of a wide range of fruits and vegetables and some starchy foods such as pasta.
Sugar, fat and salt should also be kept to a minimum.
Orange is a fruit that has been shown to have hypoglycemic effects.
Research has shown that citrus fruits, such as oranges, have antidiabetic effects.
Citrus fruits are a great way to get vitamins and minerals without carbohydrates.
Research has shown that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antiabetic effects of oranges.
Other examples of citrus fruits are grapefruit and lemons.
Fruits are also a good source of fiber, which has reduced the risk of type 2 diabetes.
A study published in 2018 suggests that a high-fiber diet can reduce the risk of type 2 diabetes by 20 to 30%.
Research has shown that this effect comes mainly from whole grains or insoluble cereal fiber.
Other studies, however, have shown that a combination of insoluble and soluble fiber in the diet can be beneficial.
Soluble fiber absorbs water, making it a gel-like substance, while insoluble fiber does not.
Besides fruits, there are other good sources of fiber:
- Nuts and seeds
- Whole grains
- Legumes
Fiber is considered an essential part of the diet, especially for diabetics.
Fiber-rich carbohydrates take longer to digest than those in low-fiber foods, reducing the risk of peak blood sugar levels.
Fiber also helps a person feel full longer, which makes them less prone to eating too much (being overweight is a risk factor for the developing disease).
Government guidelines published in July 2015 indicate that dietary fiber intake should be 30 g per day as part of a healthy and balanced diet.
Along with a healthy diet, some exercises can help reduce blood sugar levels.
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