Diabetes is a chronic condition, that affects a major chunk of Indians.
In India, 9.3% of adults, or 77 million people are living with diabetes and unbalanced blood sugar levels.
Often referred to as the "Diabetes capital of the world," this title reflects the alarming rise in diabetes prevalence across the country.
The rise of diabetes in India can be attributed to several factors, including rapid urbanization & lifestyle changes, but unhealthy food choices are one of the common causes.
Managing diabetes involves significant changes in your diet and making a diabetic diet plan.
A balanced diet rich in proteins, carbohydrates, essential nutrients, and minerals can help maintain your blood sugar.
This blog will explore the top 10 diabetic-friendly foods that should be included in your diabetic diet for better health.
What is Diabetes?
The American Heart Association defines diabetes as
“Diabetes, also called diabetes mellitus, is a condition that causes blood sugar to rise. Diabetes is diagnosed based on a fasting blood glucose (sugar) level of 126 milligrams per deciliter (mg/dL) or higher.”
Diabetes is caused by high blood pressure and your body’s inefficiency in using the insulin hormone.
Let’s understand these simple terms:
There are three forms of diabetes- Type 1 diabetes, Type 2 diabetes, and Gestational diabetes.
90-95% of diabetes patients suffer from Type 2 diabetes is the most common type of diabetes when you fail to produce enough insulin.
There is no cure for diabetes currently, but it can be effectively controlled through regular physical activity and a balanced diet.
Here are 10 diabetic-friendly foods for your healthy diet.
Top 10 Diabetic Foods to include in your diet:
Leafy Greens are extremely nutritious and low in calories, making them an excellent choice for diabetics.
Green vegetables like Spinach ( पालक), Kale, Swiss Chard, Collard Greens, Bok choy (Chinese cabbage), and Turnip greens (शलजम की हरी पत्तियाँ) can be included in your diet.
They are rich in vitamins A, C, & K, antioxidants, and dietary fiber that can help stabilize blood sugar levels and even help you protect from it.
Chia seeds are packed with fiber, protein, and omega-3 fatty acids, making them a superfood for diabetics.
Organic Chia seeds are high in viscous fiber that can lower your blood sugar!
A 2021 review found that chia seeds effectively lower total cholesterol, LDL cholesterol, and triglycerides while boosting heart-protective HDL cholesterol.
Read Next: Your Guide to Top Super Healthy Seeds
Beans and Legumes are excellent sources of plant-based protein and fiber.
They have a low glycemic index (GI), meaning they won't cause rapid spikes in blood sugar levels.
Varieties such as black beans, lentils, and chickpeas can be added to salads or soups for added nutrition.
Nuts like almonds, walnuts, and pistachios are high in healthy fats, protein, and fiber.
Research has shown that regular consumption of nuts can help lower your risk of heart disease and high blood glucose levels.
However, always consume in moderation as nuts are high in calories.
Millets like Ragi, Bajra, Jower, and Kodo millets are “Ancient Grains” that are highly nutritious, with a low glycemic index.
You can substitute your regular wheat and rice with highly fibrous millets that slow down the digestion and absorption of carbohydrates, which helps maintain stable blood sugar levels after meals.
Millets have a low glycemic index which means they won’t spike your blood glucose levels.
Greek yogurt or your homemade dahi is rich in protein, which can help regulate blood sugar levels and better appetite control.
The probiotics found in Greek yogurt can enhance gut health, which has been linked to improved glucose metabolism and reduced insulin resistance.
Research has shown that yogurt can help lower your blood glucose levels and aid insulin resistance.
Extra virgin olive oil is high in monosaturated fats, particularly oleic acid, that can help in diabetes management by improving blood sugar control.
Olive oil is packed with antioxidants and Vitamin E that can help you combat oxidative stress and inflammation which is a primary reason for many cardiovascular diseases.
Use it as a dressing or for cooking to enhance flavor without compromising health.
Flaxseeds or linseeds are another plant source of Omega-3 fatty acids and fiber that can aid high blood sugar levels.
Flaxseeds help reduce the bad LDL cholesterol and reduce post-meal blood sugar spikes by as much as 17%.
They are rich in essential vitamins and minerals, including copper, magnesium, and selenium, making them a fantastic addition to any diabetic diet plan.
Apple cider vinegar with mother is a fermented juice from crushed juice which is praised for being a promising aid for managing type 2 diabetes.
Remember to choose ACV with mother because it contains essential enzymes, good bacteria, and proteins from fermented apples.
Research has indicated that ACV can help improve the glycemic status and oxidative stress of the diabetic body.
Citrus fruits, such as grapefruits and oranges have a low glycemic index (GI), meaning they cause a slow and gradual rise in your blood sugar levels.
For example, grapefruit has a GI of 25, while oranges have a GI of around 43, making them suitable choices for diabetics
Citrus fruits are also high in Vitamin C, which can help combat inflammation, a common issue in diabetic patients.
Remember to consume fruits in moderation and choose whole fruits instead of juices to contribute to a balanced diet while satisfying sweet cravings.
Tips to Remember:
When diabetes, insulin resistance, and inflammation are not well-managed, it can lead to several severe conditions.
Incorporating these top 10 diabetic-friendly foods into your diet can significantly impact your health by helping manage blood sugar levels effectively.
Always consult with healthcare professionals before making significant dietary changes to your diabetic diet plan to ensure they align with your individual health needs.
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Top 10 Diabetic-Friendly Foods to Include in Your Diet for Better Health
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