To manage diabetes better you do not necessarily need to eat a completely sugar-free diet. A well-balanced diet including fruits, vegetables and whole grains can help you manage your sugar levels better. A diabetic diet should include fiber-rich foods, healthy fats and carbohydrates. This helps maintain blood sugar levels, prevent weight gain and promote heart health. Read on to know about the 6 versatile foods that you can add to your diet to manage diabetes better!
A Nature publication, July 2018 reported that diabetes-related deaths are triple in India as compared to Western nations. The reasons for higher death rates from chronic diseases in India and other developing countries is due to lack of detection at an early stage and less effective treatments as compared to high-income countries.
Professor Majid Ezzati, lead author of the analysis from the School of Public Health at Imperial College London said, “Health service planning in India should change fundamentally towards prevention, early diagnosis and treatment of chronic diseases like cancers, heart and kidney disease, and diabetes, which now are the most important cause of morbidity, death and economic loss in India.”
Thus, to manage diabetes better it is important that people are aware of the right treatment plan and diet. Here, we talk about 6 diabetic-friendly foods that everyone can include in their diet!
This green super-food has a plethora of health benefits and can easily be incorporated in any Indian diet whether it’s a curry, soup or salad. Broccoli is a rich source of antioxidants especially vitamin C and beta-carotene, which the body uses to make vitamin A.
It has high levels of sulphur-containing compounds called glucosinolates which helps improve heart health. This especially benefits diabetics, who are at an increased risk for heart disease, stroke and heart-related deaths. Other cruciferous vegetables such as cauliflower, cabbage, kohlrabi and bok choy are also great alternatives to broccoli.
The different types of beans such as black, kidney, white, and lima beans are high in fiber and a good source of protein. The soluble fiber in the beans stabilizes blood sugar levels as they are absorbed more slowly. As a result, this prevents blood sugar spikes. Beans also prevent weight gain as they are low in fat, which is beneficial for diabetics.
Maintaining a healthy body weight helps in better blood sugar control and lowers your risk for diabetes-related complications like high blood pressure and plaque buildup in the arteries. It also helps you in feeling fuller longer in a lower caloric intake. Beans are inexpensive, versatile and virtually fat-free, which makes it a must-have for diabetics!
Fish is a healthy protein source that does not raise blood sugar levels. It also decreases the risk of heart disease and stroke – a major concern for diabetics. Fatty fishes such as sardines, salmon, mackerel and trout are a good source of omega-3 fatty acids.
They are low in harmful saturated fats and cholesterol, which are additionally beneficial for heart health. The combination of healthy fats and lean protein helps slow down carbohydrate absorption in the body that prevents blood sugar spikes.
People widely consume lentils across India. It is not only versatile but also healthy. Lentils are rich in protein and lower in calories. Furthermore, they are rich in carbohydrates, fiber, magnesium, potassium and polyphenols.
They also have a low glycemic index. Foods with low GI prevents blood sugar spikes. These nutrients help improve glucose metabolism and lower the risk of diabetes. Lentils also positively affect heart health reducing the risk of heart diseases and stroke in diabetics.
Nuts such as almonds, pistachios, cashews, peanuts and walnuts provide numerous benefits to people with diabetes. They are also a rich source of heart-healthy substances such as vitamin E, unsaturated fats, fiber and magnesium. Nuts have a low glycemic index, which prevents blood sugar spikes, especially benefiting diabetics.
The different nutrients also help lower “bad” cholesterol and increase “good” cholesterol levels in your body. Therefore, reducing the risk of heart diseases. However, they are high in calories and obese diabetics should consume them in moderation to prevent weight gain.
Different berries such as blueberries, strawberries, raspberries and blackberries are all considered healthy for diabetics. These berries have low sugar and high fiber content that prevents blood sugar spikes.
Polyphenols and antioxidants present in these fruits improve insulin sensitivity. They also reduce heart health risks in people suffering from diabetes. However, preparing juice from these fruits increases blood sugar as you lose the fiber present in them in the process of juicing.
You can easily manage diabetes better, by keeping these few considerations in mind.
Choosing diabetes-friendly foods can be a daunting task; but not anymore! What are your favourite diabetic foods? Let us know in the comments section below.
Disclaimer: Consult your doctor for more targeted diet recommendations and proper monitoring of your blood glucose levels to manage diabetes better.