According to reports, India is the ‘diabetes capital of the world’, with more than a 10% share of the diabetes population. What makes this astounding is that diabetes cases in India have increased in the past 20 years. So what changed? Before this, the earlier generations of India, irrespective of being urban or rural, enjoyed excellent quality food, home-cooked meals, a wide range of seasonal fruits and vegetables and less refined oil/refined or processed foods. However, times have changed a lot since then - a plethora of chemicals have infiltrated our food ecosystem, and the intake of processed foods has increased disproportionately. Diabetes is also being diagnosed at younger ages, with one out of 10 children showing susceptibility to borderline cases. This disease has now begun to worry parents as adults because being diabetic can be debilitating and fatal.
Therefore, Food Tech Scientist at True Elements Pavitra K shares some simple ways to manage diabetes in your everyday meals:
‘Better-for-you’ breakfast
Consuming foods rich in fibre keeps you full for longer, reducing all-day cravings. Look for diabetic-friendly muesli, i.e. no added sugar muesli; it has a base of rolled oats and is enriched with various healthy seeds. For those who crave spice in their food - millet upma could do the trick. Rich in jowar (sorghum) and foxtail millets, it is a healthy alternative to the refined rawa/semolina upma.
Sensible snacking
Look at nutritious seed mixes such as antioxidant and protein mix, powered with seeds such as sunflower, watermelon, pumpkin, flax and chia, and nuts like almonds. These would be the ideal snack option for those who have diabetes or trying to keep it at bay because of their insulin-regulating properties:
- Chia seeds and flaxseeds are rich in micronutrients and omega fatty acids, which helps control blood sugar and body weight.
- Pumpkin seeds reduce the risk of cardiac arrest and are a rich source of magnesium. Since diabetic patients are more susceptible to heart disease and heart attacks, this is a great snack to keep handy.
Mindful dinners
To manage diabetes, pay special attention to your dinner- from what you eat to when you eat. Early dinner boosts metabolism and improves blood sugar levels. A study revealed that early dinner at 6 pm versus late dinner at 9 pm positively substrates oxidations and affects blood sugar level fluctuation, good for diabetes. In addition, start including a variety of whole grains in your diet. Quinoa can be considered from a preferred grain perspective as it has a low glycemic index. Using quinoa, you can also don a chef’s hat and craft fun recipes like quinoa salad, quinoa upma, quinoa risotto etc.
What's extremely important is reading product labels
Look for hidden sugars that might be written in the jargonised language. But if that seems a bit complicated or challenging, shift to brands that are 100% Clean Label and Wholegrain Certified. These certifications ensure that the products have no chemicals or preservatives and are 100% clean. Also, remember to stay hydrated, avoid overeating food outside, shift to healthier homemade meals, exercise well and have a good night’s sleep- you need these magical additions for nutrients to work in your body and perform what they are meant to do.