Low Carb Plant Diet

Longevity of Diabetes is related to Low carb plant diet

New Research

A new study suggests taking low carb plant origin diet for longevity and healthy The approach will keep you fit .To improve your diet and reduce the risk of worsening diabetes, consider incorporating more whole grains, such as brown rice, quinoa, and whole wheat bread, into your meals. These foods are rich in fiber, which can help regulate blood sugar levels and help you control your glycemic glucose level.The high fiber content is best for constipation ,which is common in diabetic patients.

You should also aim to fill your plate with a colorful array of fruits and vegetables, aiming for at least 5 servings per day. Fruits and vegetables contain essential vitamins and minerals that are important for maintaining good health and reducing the risk of chronic diseases.
Additionally, it’s important to limit your consumption of red meats and high-fat dairy products, opting for lean proteins like chicken, fish, or plant-based alternatives instead. These foods are lower in saturated fat, which can contribute to heart disease and other health problems.
Cutting out sugary drinks and replacing them with water, herbal tea, or other low-sugar beverages is another important step towards a healthier diet. Sugary drinks are high in calories and can contribute to weight gain, which is a major risk factor for diabetes and obese individual.
Finally, avoid processed foods, such as packaged cookies and white bread, which are high in refined carbs and unhealthy fats. Instead, opt for whole foods that are minimally processed and contain healthy nutrients.
By adopting a healthier, plant-based, lower-carb diet, you can make a positive change in your life and reduce the risk of developing diabetes. 

Low glycemic vegetables :

Leafy greens like spinach, kale, and arugula are excellent low-carb options, as are cruciferous vegetables like broccoli and cauliflower,are all nutrient-dense foods that provide a wide range of vitamins, minerals, and other beneficial compounds

While fruits are generally higher in carbs, berries like raspberries, strawberries, and blueberries are lower in carbs and high in antioxidants.

Nuts and seeds: Almonds, macadamia nuts, and chia seeds are all great low-carb options that are high in healthy fats and fiber.

Avocados

Avocados are a nutrient-dense fruit that are rich in a variety of vitamins, minerals, and healthy fats.

• Healthy fats: Avocados are rich in heart-healthy monounsaturated and polyunsaturated fats, which can help to reduce inflammation and lower the risk of heart disease.
• Fiber: Avocados are a good source of fiber, which can help to improve digestion,constiption,regulate blood sugar levels, and promote feelings of fullness.
• Vitamins: Avocados are rich in several vitamins, including vitamin K, vitamin C, vitamin E, and vitamin B6. Vitamin K is important for bone health and blood clotting, while vitamin C is important for immune function and skin health. Vitamin E is a powerful antioxidant that can help to protect cells from damage, and vitamin B6 is important for brain function and the production of neurotransmitters.
• Minerals: Avocados are also a good source of minerals like potassium, magnesium, and manganese. Potassium is important for heart health and blood pressure regulation, while magnesium is important for muscle and nerve function. Manganese is important for bone health and the metabolism of carbohydrates, amino acids, and cholesterol.

Tofu and tempeh:

These plant-based proteins are low in carbs and rich in nutrients.Tofu is a soy-based product that is rich in nutrients, including protein, iron, calcium, and vitamin B12. Here are some of the ways in which tofu can benefit individuals with diabetes and heart disease.Tofu is low in saturated fat and high in unsaturated fat, which can help lower cholesterol levels Tofu is a low-glycemic-index food, which Tofu is an excellent source of protein, which is important for maintaining muscle mass and preventing muscle loss, especially for individuals with diabetes. Protein also helps keep you feeling full for longer, which can aid in weight management.

Tempeh:

empeh is a fermented soybean product that has been gaining popularity as a plant-based protein source. It has several potential benefits for individuals with diabetes, including,a low glycemic index (GI) ,high in protein, promoting satiety (feeling fullness) and preventing overeating. This is important for individuals with diabetes ,obese who need to maintain a healthy weight and manage their blood sugar levels.
In addition tempeh contains isoflavones, which helps in improving insulin sensitivity and reducing inflammation.

Olives:
These flavorful fruits are a great source of healthy fats and are very low in carbs.Olives are a nutrient-dense food with Low glycemic index and rich in healthy fats: It contains antioxidants.Some studies have suggested that olives and olive oil consumption may improve insulin sensitivity and glucose metabolism Olives are versatile and easy to incorporate into meals, can be added to salads, sandwiches, However, it is important to work with a healthcare provider or a registered dietitian to determine the appropriate amount of olives to consume .

Coconut products:
Coconut milk, coconut oil, and shredded coconut are all low in carbs and high in healthy fats.

Soy milk:
Unsweetened soy milk is a low-carb alternative to cow’s milk Soymilk is a popular plant-based milk alternative that is made by soaking, grinding, and boiling soybeans This is  high in protein. A cup of soymilk contains about 7 grams of protein, which is comparable to cow’s milk. Soymilk is naturally low in saturated fat, which makes it a heart-healthy choice  It’s a  good source of several vitamins and minerals, including calcium, vitamin D, vitamin B12, and iron. Many brands of soymilk are also fortified with these nutrients to further boost their nutritional value. May help lower cholesterol: Soymilk contains plant compounds called isoflavones, which have been shown to help lower LDL (bad) cholesterol levels in the blood

Seitan:
Made from wheat gluten, seitan is a low-carb, high-protein option for vegetarians and vegans it tastes chewy like chicken mimics the flavor and texture of chicken. 

• Low in carbohydrates
• High in protein: Seitan is a rich source of protein,Protein takes longer to digest, which means that it can help to slow down the absorption of carbohydrates in the bloodstream and prevent hike in glyemia 
• Rich in minerals: Seitan is rich in minerals like iron, zinc, and selenium. These minerals can also help prevent complications associated with diabetes.
• Low in fat: Seitan is low in fat,. A diet low in saturated and trans fats can help to prevent cardiovascular complications associated with diabetes.

However, it’s important to note that seitan is made from wheat gluten, which contains gluten, a protein that can trigger an allergic reaction in some people. If you have celiac disease or gluten sensitivity, seitan may not be suitable for you.

Cacao nibs:
These crunchy bits of cacao beans are low in carbs and high in antioxidants, making them a great addition to smoothies or as a snack on their own.
Cacao nibs are Cacao, or theobroma cacao, is the source of dark, natural chocolate. It comes from the seeds of the fruit of the cacao treeIn fact, theobroma cacao is said to mean “food of the gods,” and many experts consider cacao to be a super food The use of cacao for health purposes dates back at least 3,000 years. The indigenous peoples of Mesoamerica have enjoyed cacao since before the time of Christ and mostly its cultivated in Mexico, Central America and South America
It is important to note that while cacao nibs do contain caffeine and theobromine, the amount is generally lower than in processed chocolate products. However, individuals who are sensitive to caffeine or have certain health conditions should still consume cacao nibs in moderation and consult with a healthcare professional before incorporating them into their diet. Additionally, it is important to keep cacao products away from pets, as theobromine can be toxic to dogs and other animals. As for the calcium content of cacao, while it may not be the best source of calcium due to the presence of oxalic acid, it can still contribute to overall calcium intake in moderation.

Bhindi or okra :

Ladyfinger, also known as okra, is a vegetable that has numerous health benefits for people with diabetes. It is low in calories and high in fiber, making it an ideal food choice for managing blood sugar levels. Here are some of the nutritious benefits
Lowers Blood Sugar Levels: Ladyfinger contains soluble fiber, which helps slow down the absorption of sugar in the bloodstream, thereby lowering blood sugar levels. It also contains a natural plant insulin called myricetin, which can help regulate blood glucose levels.

• Promotes Digestive Health: Ladyfinger is rich in fiber, which helps promote digestive health and prevents constipation. It also contains mucilage, a thick, gel-like substance that can soothe the digestive tract and reduce inflammation.
• Boosts Immunity: Ladyfinger is a rich source of antioxidants such as vitamin C, which helps boost the immune system, fight off infections, and protect the body against diseases.
• Helps Maintain Healthy Cholesterol Levels: Ladyfinger contains soluble fiber, which can help reduce bad cholesterol (LDL) levels in the body and increase good cholesterol (HDL) levels.
• Supports Weight Loss:

Ladyfinger is low in calories and high in fiber, making it an ideal food choice for people trying to lose weight. The fiber in ladyfinger helps keep you feeling full for longer, reducing the likelihood of overeating and snacking on unhealthy foods.