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10 Super Foods for Diabetes

Foods for Diabetes - Intelligent Ageing

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Diabetes is a chronic disease that can wreak havoc in your life. But the good news is that diabetes is a disease where controlling your diet can help in managing it. What’s even better is adopting a diabetic diet won’t involve eating exotic ingredients, as it will have every day staple food items. An Indian diabetic diet plan will include the food items that are rich in: –

  • High Fiber
  • Antioxidants
  • Vitamins and Minerals
  • Lean Proteins
  • Fresh Fruits and Vegetables

For a person with diabetes, a diet that is low in carbohydrates and calories and rich in nutrients with healthy fats is recommended. Moreover, keeping your diet under control doesn’t mean that you have to deprive yourself of food. On the contrary, managing diabetes is about making adjustment in terms of what you eat, when you eat it, and in what quantity.

To help you manage diabetes, here is a list of foods for a diabetic diet: –

1. Beetroot

Beetroots are a rich source of vitamins, fiber, minerals and phytonutrients which help in managing diabetes. Beetroots are also low on the carbohydrates content. When beetroot is consumed, the natural sugars present in it don’t get converted into glucose too quickly. This makes them good for a diabetic person. Beetroots are also a rich source of antioxidants called lipoic acid which protects the cells from the damage caused by ageing.

2. Fenugreek Seeds

Fenugreek seeds or methi seeds are a staple in almost all Indian kitchens. Fenugreek seeds are one the best super foods for prevention and control of diabetes mellitus. Fenugreek seeds have been found to lower the blood sugar by reducing the rate of digestion of starch and other carbohydrates. These seeds are also known to reduce metabolic conditions commonly associated with diabetes mellitus.

3. Millets

Millets are a group of small seeds grasses. Grown in areas of Asia and Africa, millets are rich in magnesium. Magnesium is a mineral that is vital for starch digestion, and is known to make many carbohydrates digesting enzymes, including the ones that manage insulin’s action. There have been researches that have shown that a magnesium rich diet can help lower the risk of type-2 diabetes. (Source)

4. Bitter Gourd

Karela or Bitter gourd is among the oldest known natural remedy for controlling high blood sugar levels. Bitter gourd is known to have at least 3 active substances which have high glucose lowering properties. These substances are charantin, vicine, and a compound similar to insulin, known as polypeptide-p. Other than these compounds, bitter gourd also contains lectin which is known to suppress appetite, thus lowering blood sugar levels.

5. Brown Rice

A rich source of the important mineral selenium, brown rice is also one of the best sources of mineral manganese, which helps in maintaining a healthy nervous system. Manganese also helps in the production of superoxide dismutase, which is an antioxidant enzyme, which in turn helps in digestion of starch and prevention of diabetes.

6. Cinnamon

Another common spice found in every Indian kitchen, cinnamon is recommended for controlling type 2diabetes. Cinnamon is shown to reduce blood sugar levels by lowering insulin resistance.

7. Legumes

Legumes are low-fat, low-calorie, high-protein and high-fiber food that helps in reducing the risk of diabetes and heart disease. The fiber present in the legumes slows down the release of glucose in the bloodstream. This prevents the blood sugar spikes that can worsen diabetes blood sugar, and also make you feel hungry. Legumes help in weight loss too.

8. Jamun

Jamun is one of the best fruits for a diabetic person that is known to improve insulin activity. Jamun finds mention in Ayurveda as a treatment for treating digestive disorders. Additionally, jamun seed powder is also a great remedy for controlling high blood sugar levels. Jamun helps convert starch into energy, helping you keep your blood sugar levels under control. It also has a low glycemic index, which means it is digested more slowly, and results in a lower rise in insulin levels.

9. Guava

Guava, like jamun, ranks low on the glycemic index. It is also a very rich source of dietary fiber that helps in treating constipation, a common complaint in diabetic individuals. Studies have also shown that guava helps slow down sugar absorption in the body. In isolation, it serves as a great mid-meal snack.

10. Turmeric

Turmeric’s healing ability is quite well–known. It finds mention in the Auyerveda, and is an effective herbal way of controlling blood sugar. Turmeric helps regulate the function of the pancreas, and helps balance the insulin levels in the body.

Diabetes is a condition that can be easily managed by adopting a diabetic diet plan. A diet for diabetes will play an important role in dealing with the disease. For that, it is very necessary to know the foods that can help. A diet plan for diabetes should contain fresh fruits and vegetables, and a diabetic person should avoid excess intake of sugar, carbohydrates and dairy products, focusing on foods that are rich in fibers, vitamin and minerals instead.

Diabetes impairs the body’s ability to produce or respond to the insulin, which leads to abnormal metabolism of carbohydrates and high levels of glucose in the blood. If you are diabetic and intend to follow a diet plan that suits your condition, there are plenty of options available for you to choose from. The Indian diet has a number of items that make it easier for you to adopt a diabetic diet plan without altering your food habits too much; the trick lies in picking and choosing the right foods for a diabetic diet.

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