Superfoods To Control Diabetes

Have you tried incorporating some of nature's hidden gems into your diet to help manage your blood sugar levels as someone with diabetes? These particular foods are called "diabetes superfoods." They work wonders in helping you manage your blood sugar levels while also providing an abundance of fiber, protein, and just the right amount of complex carbohydrates. So, get ready to elevate your meals and make every bite count with these super foods for diabetes.

Diabetes is a chronic condition that affects millions of people worldwide. It is a state where the body is unable to produce or respond to insulin, resulting in elevated blood sugar levels. While medication is a common treatment for diabetes, a balanced diet also plays a crucial role in managing the condition. Including diabetes superfoods in your diet is a great way to help manage diabetes. These superfoods offer multiple health benefits due to their high nutrient content and bioactive compounds that can improve insulin sensitivity and overall health. Also termed as ‘functional foods’, these superfoods for diabetes include a variety of fruits, vegetables, whole grains, and lean proteins, which are rich in fiber, antioxidants, vitamins, and minerals. In this article, we will explore some of the best superfoods for diabetes that you should consider including in your diet.

5 Diabetes Superfoods You Shouldn’t Miss Out On

Choosing the right foods is essential for managing blood sugar levels and maintaining good health. Here are five diabetic superfoods that you should consider adding to your diet:

1. Methi (Fenugreek):

Fenugreek has been found to improve glucose tolerance and reduce blood sugar levels in people with Type 2 diabetes. The anti-diabetic activities of fenugreek are mainly attributed to the presence of soluble fiber, which can help slow down the absorption of carbohydrates and glucose in the body. You can include this fenugreek and beet raita in your daily meals as a delicious addition to your diabetic-friendly diet.

2. Dalchini (Cinnamon):

It is linked with reduced inflammation, improved insulin sensitivity and reduced blood sugar levels. Cinnamon also has an insulin-potentiating factor which helps alleviate the symptoms of diabetes and other diseases related to insulin resistance.

3. Jamun (Black plum or Indian blackberry):

Jamun is one of the nutritious fruits that are considered effective in improving glycemic control. This means that it can help regulate the amount of sugar in the blood. Not only that, but jamun can also help with reducing the levels of fat in blood and improve overall blood flow and circulation. This is important for people with diabetes because they are at a higher risk of developing heart ailments.

4. Alsi (Flaxseeds):

Flaxseeds are rich in omega-3 fatty acids and antioxidants, which can help reduce inflammation and improve your overall health. Flaxseeds are also low in carbohydrates, making them a great option for people who need to manage their blood sugar levels. They also have a low glycemic index. This means that the carbohydrates in the food will be broken down and absorbed slowly, which can help prevent spikes in blood sugar levels.

5. Amla (Indian gooseberry):

Amla has anti-diabetic effects because of its antioxidant properties. It helps protect the body from the damage caused by harmful substances called free radicals. Amla, or Indian gooseberry, can also aid in mitigating high blood sugar levels. Moreover, it has potential benefits in helping to prevent or alleviate diabetes-related complications that impact vital organs such as the heart and kidneys, as well as the nervous system and eyes.

Pick Your Next Meal From These Food Groups:

Certain foods may be considered ‘diabetes superfoods’ due to their nutritional breakdown and the benefits that they bring to the table. These diabetic superfoods can help people with diabetes maintain stable blood sugar levels and improve their overall well-being. Let us look at some of the food groups for people with diabetes and how the foods falling under them can benefit those with diabetes.

a. Cereals and Millets:

Millets and whole grain cereals like oats, ragi, jowar, etc., have a good number of phytochemicals and antioxidants. In Type 2 diabetes patients, complex carbohydrates such as millet and whole grains provide adequate glycemic control and are hence beneficial in regulating blood sugar levels in our bodies.

i. Bulgur Wheat or Daliya: This is a high-fiber, low glycemic index grain that can help regulate blood sugar levels. Its high fiber content can slow down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels. According to IFCT, it has 4g of fiber and 12.6g of protein per 100g of serving, making it a healthy addition to your diet and overall well-being. You can try this dalia pulao recipe to add to your diabetic-friendly diet.

ii. Whole grain millets: They are high in dietary fiber that varies from 11g to 15g per 100 g (jowar, bajra, ragi, etc.). You can prepare this simple bajra upma as a healthy breakfast option.

b. Pulses and Legumes:

Pulses and dals are a rich source of protein and fiber with a good number of vitamins and minerals. They are low in glycemic index and can help manage blood sugar levels. Legumes and beans can also be referred to as ‘diabetes superfoods.’ They are high in dietary fiber, B-vitamins, minerals, and protein. The protein content varies from 12 to 22g per 100g.

c. Fruits and Vegetables:

Incorporating a variety of fruits and vegetables into your diet can provide numerous health benefits for people with diabetes, including improved blood sugar control, enhanced insulin sensitivity, and a reduced risk of complications associated with the condition.

Fruits such as guava, oranges, sweet lime, and lemons contain vitamin C, fiber, and flavonoids, which are linked with improving blood sugar levels.

Green leafy vegetables like spinach and amaranth leaves and different coloured vegetables like capsicum, carrots, tomatoes, and cucumber can help regulate blood sugar levels. Try preparing a delicious amaranth thoran or a vegetable salad with nuts.

d. Nuts and Seeds:

They are high in fiber, healthy fats, and essential nutrients that can help regulate blood sugar levels, enhance glucose tolerance, and control hunger. Some examples of nuts and seeds to help manage diabetes are almonds, walnuts, pumpkin seeds, and sunflower seeds.

If you are currently dealing with diabetes or any other health condition, it’s always best to consult with a healthcare practitioner before making any significant changes to your diet.

Conclusion

Incorporating these diabetic superfoods into your daily diet can offer a range of benefits for those trying to manage diabetes. These superfoods are packed with antioxidants, fiber, vitamins, and other essential nutrients that can help fill nutritional gaps and aid in managing blood sugar levels. Adding them to your diet in moderation can provide an abundance of long-term health benefits. By increasing dietary diversification with a superfoods diabetes platter, you can enhance your overall health and reduce the risk of developing Type-2 diabetes sustainably. So, make sure to include some of these diabetes superfoods in your daily diet to enjoy a healthier and more balanced lifestyle.