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Type 2 diabetes can trigger symptoms like excessive thirst, tiredness and need to pee a lot. If left untreated, it can lead to long-term health problems involving the nerves, eyes, kidneys and feet, and can lead to cardiovascular disease. But one of the best ways to help manage your blood sugar levels is to eat a healthy diet. This should consist of a wide variety of fruits and vegetables and some starchy foods such as pasta.
Sugar, fat and salt should also be kept to a minimum.
One particular fruit that has proven to have blood sugar lowering effects is orange.
Research has shown that citrus fruits, such as oranges, have anti-diabetic effects.
Citrus fruits are a great way to get vitamins and minerals without the carbohydrates.
Research has shown that two bioflavonoid antioxidants, called hesperidin and naringin, are responsible for the antiobetic effects of oranges.
Other examples of citrus fruits are grapefruits and lemons.
Fruits are also a good source of fiber, which reduces 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%.
The research found that this effect came primarily from whole grains or insoluble cereal fibers.
Other studies, however, have shown that a combination of soluble and insoluble fiber in the diet can be beneficial.
The soluble fiber absorbs water, transforming it into a gel-like substance, while the insoluble fiber does not.
Along with fruits, another good source of fiber include:
- Nuts and Seeds
- Whole grains
- Vegetables
Fiber is considered an essential part of the diet, especially for a person with diabetes.
High-fiber carbohydrates take longer to digest than low-fiber foods, reducing the chance of a high blood sugar.
Fiber also helps a person to feel satisfied for longer, making him less likely to overeat (being overweight is a risk factor for developing the condition).
Government guidelines published in July 2015 say that dietary fiber intake should be 30 g per day as part of a healthy and balanced diet.
In addition to eating a healthy diet, doing certain exercises can help lower blood sugar.
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