Diabetes Diet: Top Foods for Better Control
Having diabetes for years? Then you just need to know about your diabetic-friendly foods which not only satisfy your taste buds but also help you manage your blood sugar levels and its related severe health complications. This article explores essential foods that should be included in a diabetic-friendly diet for controlling diabetes and maintaining overall health.
Diabetes is a chronic disease caused by either the inability of the pancreas to produce enough insulin or by the body’s inability to effectively use the insulin the pancreas produces. Type 1 diabetes is an auto-immune disorder where the body’s immune system attacks and destroys the beta cells in the pancreas that produce insulin and in type 2 diabetes the body either becomes resistant to insulin, or the pancreas doesn’t make enough. A proper diet helps to stabilize the level of blood sugar, manage body weight, and ensure general health in people suffering from diabetes.
Here are top 10 nourishing foods to include in your diet during diabetes:
- Whole Grains: Wheat, oats, barley and quinoa are rich in fiber and complex carbohydrates. It is also rich in vitamins and minerals.
- Fruits and Vegetables: Fruits and vegetables are a good source of fiber, vitamins and minerals. Fiber slows glucose absorption and delays its release, thus controlling the rapid rise in blood sugar levels. Try to choose whole fruits and vegetables with edible skins. Foods rich in fiber are also low in calories. It also promotes satiety, comfort food intake, and blood sugar control.
- Bitter Foods (Bitter gourd, Neem, Bitter Melon): These foods are rich in fiber (both soluble and insoluble) and low on the glycemic index. They help produce enough insulin for the proper utilization of carbohydrates so that carbohydrates cannot be converted into fat, thus lowering blood sugar and controlling body weight. Bitter gourd contains insulin-like compounds (Polypeptide-P or P-insulin) that increase insulin secretion and control diabetes naturally. Neem leaves help in insulin secretion, increase glucose utilization, and maintain blood glucose levels. Moreover, the neem leaves are also packed with flavonoids, tri-triterpenoids, and glycosides that have antioxidant and anti-microbial properties. Thus it reduces the free radical damage, risk of infection and inflammation associated with diabetes. It prevents the onset of type 2 diabetes.
- Fatty Fish, Nuts and Eggs: These are rich in good fats (polyunsaturated fatty acids) that improve insulin sensitivity and reduce inflammation. Especially the fatty acids eicosapentaenoic acid and docosahexaenoic acid which are part of PUFA (good fat), improve the function of blood vessels and arteries and prevent heart complications. Consuming these foods can protect our body in diabetes that develops around sensory scope hard disease and stroke.
- Jamun: It has a low glycaemic index, which reduces sugar level. It prevents the onset of type 2 diabetes. Especially jamun seeds powder is used as an anti-diabetic agent. Jamun seeds contain jambolins and alkaloids which reduce sugar levels and glycosuria. It improves insulin secretion and its effectiveness. It also reduces frequent urination problems in diabetes.
- Fenugreek seeds: Commonly known as Methi. It is rich in soluble fiber which slows the absorption of carbohydrates, lowers blood glucose and improves glucose intolerance. It contains a 2-oxoglutarate molecule that has an insulin-stimulating effect. It contains 4-hydroxyleucines that increase insulin secretion and insulin sensitivity. It contains saponin which lowers LDL cholesterol. Fenugreek is rich in vitamins and minerals that protect against cell damage. It can be added to various foods or consumed soaked in water.
- Amla: It manages insulin resistance and lowers blood glucose levels. High vitamin C and other antioxidants lower triglycerides in the liver and improve metabolism.
- Chia Seed: It is rich in fiber which lowers blood glucose levels. Fiber also decreases the calories absorbed from other foods eaten during the same meal.
- Turmeric: Studies have shown that the curcumin component of turmeric lowers blood sugar levels and increases insulin sensitivity and prevents weight gain. It has antioxidant and anti-inflammatory effects that prevent diabetes-related complications.
- Cinnamon: It is obtained from the broken inner bark of the cinnamon tree. Researchers show that cinnamon increases insulin sensitivity and thus improves blood glucose levels.
Practical Tips for Diabetes-Friendly Eating
- Portion Control: Even healthy foods raise blood sugar significantly if eaten in excess. Eat on smaller plates, measure servings out, and be more mindful of your eating to control portion sizes.
- Balanced Meals: Mixing carbohydrates with protein and healthy fats slows the absorption of sugar into the blood stream, preventing peaks of blood glucose.
- Monitoring Regularly: Keep a log of the blood sugar levels to understand various effects that different foods have on the body and make appropriate eating decisions.
- Consistency: Having food regularly keep blood sugar levels stable. Irregularity in the times of meal or even skipping certain meals can cause the glucose levels to shoot and then suddenly drop.
A diabetes-friendly diet is characterized by non-starchy vegetables, whole grains, lean proteins, healthy fats, and low-glycaemic fruits. Besides, it is essential to drink plenty of water, exercise portion control, and eat a balanced and regular diet. These dietary choices, in association with regular monitoring, significantly aid in managing diabetes and improve overall health.
References:
https://www.who.int/news-room/fact-sheets/detail/diabetes
https://www.nutritionnews.abbott/nutrition-care/chronic-conditions/10-foods-and-drinks-to-help-manage-blood-sugar/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9654918/
https://www.medicalnewstoday.com/articles/324416
