A serious health disorder, Diabetes is the name used to describe a metabolic condition of having higher than normal blood sugar levels. In diabetes, the body’s ability to produce or use insulin is impaired. In the fight against diabetes, a healthy diet is a must. Read along to know healthy dietary options for people with diabetes and also for those who want to prevent diabetes.
Porridge: Porridge can help control blood sugar and is an ideal option for diabetics. Even though porridge is a carbohydrate, it’s a very good carbohydrate. Because it’s high in soluble fibre, it’s slower to digest and it won’t raise your blood sugar as much or as quickly. It’s going to work better at maintaining a healthy blood sugar level over time.
Wholegrain Bread: Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fibre in oats helps to keep us feeling fuller longer. That’s important for people with type 2 diabetes, who tend to be overweight. Another whole-grain, barley isn’t as popular as oats, but there’s some evidence that barley, which is also high in soluble fibre, may also help with blood glucose control. Besides oats and barley, most whole grains are going to be a great choice for a person with diabetes.
Broccoli, spinach and green beans: Add plenty of non-starchy vegetables, such as broccoli, spinach and green beans to your diet. These foods are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.
Bananas: Resistant starch found in foods such as bananas, potatoes, grains and legumes, acts as a dietary fibre and may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety.
Nuts: Nuts contain unsaturated fats, proteins and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance, and are good options for diabetics.
Bitter gourd (Karela): Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally. A report issued in the Journal of Chemistry & Biology gives evidence that consumption of bitter gourd tends to increase the uptake of glucose and improves glycemic control.
Protein rich foods: Proteins from eggs, meat, fish and chicken or from vegetarian sources like dals, paneer or besan help control blood sugar levels. Whole lentils like rajma, Kabuli chana, moong, and masoor are recommended at least once daily. Studies have proven that proteins have a neutral effect on blood glucose levels.
Amla: Amla is the fruit of the Indian gooseberry tree and is a traditional remedy to control high blood sugar levels. It also contains a type of mineral called chromium which regulates carbohydrate metabolism and helps in making your body more responsive to insulin.
People who consume these healthy dietary options, and avoid foods high in sugar and low in nutrition like sweets, fizzy drinks, maida, alcoholic beverages, have better chances of keeping diabetes in check. Do share the value of these healthy food items with your loved ones too.