Diabetes is a condition in which the body’s ability to produce or respond to the hormone insulin is weakened, resulting in abnormally elevated levels of glucose (sugar) in the blood. According to a new study published in the journal Frontiers in Physiology, high-intensity interval training may be an efficient, effective way of reducing the risk of developing diabetes, especially among women. According to researchers high-intensity interval training may have the potential to bring down the levels of insulin and glucose in blood. Mikel Izquierdo, professor at the Public University of Navarre (UPNA), Spain, said ” this reduction was regardless of people’s levels of insulin resistance — a key warning sign for diabetes” The increased rate in physical activity may help regulate the insulin resistance in our bodies; Higher insulin resistance means the body starts failing to respond to insulin — a hormone which helps our bodies process glucose in muscles and liver, failure in which causes diabetes.
The study revealed exercise sessions also improved the cardiometabolic health metrics, the researchers said. For the study, the team recruited adult women who led a sedentary lifestyle and were at risk for Type-2 diabetes mellitus. The participants underwent a 10-week programme of high-intensity interval training. It was found that a considerable amount of women in the higher-risk group saw benefits from the exercise sessions. Women in both groups also lost weight and body fat after the exercise programme, along with the positive changes in the blood sugar levels and blood pressure.
Apart from regular excercising, a good diet can also prove effective in keeping the risk of diabetes at bay. Diabetics should follow a diet low in carbohydrates and calories that causes sugar spike in the blood, and load up more on complex carbs. Whole grains like barley and oats also prevent sudden sugar spike. Here are foods that can help you fight diabetes effectively.
1.Pomegranates: Health Practitioner and Macrobiotic nutritionist Shilpa Arora suggests pomegranate seeds as an effective fruit to load up on to stave the risk of diabetes. Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases.
2.Guava: Shilpa Arora also suggests that guava can prove to be a great snack for diabetics for its low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.
3.Nuts: Nuts are rich in omega-3 fatty acids and have low glycemic index scores. The essential oils and overall nutrient content of nuts helps in reducing diabetic inflammation, blood sugar, and LDL (bad cholesterol) levels. A handful of nuts or roughly 30 grams consumed daily is good for your overall health. Nuts can be a good substitute for carbs.
4.Pumpkin Seeds: They are rich in iron and unsaturated fats and help in suppressing your appetite. When it comes to snacking, always remember that the key is portion control.
5. Whole grains: Whole grains like barley and oats are full of fibre which digests slowly to keep you blood sugar from spiking suddenly. Consuming whole grains regularly helps in preventing weight gain which is a big risk factor for diabetes. They are excellent sources of vitamin B, iron, and minerals. They also help in keeping the digestive system healthy, reducing LDL cholesterol and stabilizing blood sugar levels.