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Did you know that diabetes is one of the leading lifestyle diseases or non-communicable diseases (NCDs) that affect a large part of the Indian population? The National Family Health Survey 5 or NFHS-5 of 2019-2021 shows that around 16.8% of the Indian adult male population and 14.6% of the adult female population is estimated to be diabetic. So, managing diabetes through timely diagnosis and treatment is very important.
One of the best ways to ensure diabetics are able to manage their blood sugar levels is through a healthy diet. Diabetics need to be careful about their food intake because their bodies have difficulty regulating blood sugar levels effectively. When managing diabetes, it's essential to choose foods that have a minimal impact on blood glucose levels and promote stable sugar control. Studies show that there are certain food groups that diabetics need to watch out for especially.
Carbohydrate-containing foods have the most significant impact on blood sugar levels. Diabetics need to monitor and control their carbohydrate intake to manage blood glucose effectively. On the other hand, complex carbs that are also rich in dietary fiber actually help slow down the absorption of sugar into the bloodstream. This helps maintain stable blood glucose levels and promotes satiety, preventing rapid spikes in sugar.
Video Credit: YouTube/Munch And Mull
So, knowing which foods to eat and which to avoid when you have diabetes is of the utmost importance. Here are some commonly found Indian food ingredients that are the best for those with diabetes.
Fenugreek Seeds
Methi dana or fenugreek seeds are small, bitter seeds known for their blood sugar-lowering properties. Rich in fiber and compounds that improve insulin sensitivity, they can be soaked, ground, or added to dishes like curries or lentil preparations for their potential health benefits.
Turmeric
A vibrant yellow spice widely used in Indian cooking, haldi or turmeric contains curcumin, a compound with anti-inflammatory properties. It may help improve insulin sensitivity, reduce insulin resistance, and support blood sugar control when incorporated into curries, stews, or warm beverages.
Cinnamon
Cinnamon or dalchini, with its sweet and warm flavor, has been shown to help lower fasting blood sugar levels and improve insulin sensitivity. Sprinkle a dash of cinnamon on oatmeal, yogurt, or add it to spiced teas and beverages for its potential health benefits.
Bitter Gourd
Bitter gourd or karela is a unique vegetable with a bitter taste, known for its blood sugar-lowering effects. It contains compounds that can improve insulin secretion and regulate blood glucose levels. Bitter gourd can be used in stir-fries, curries, or consumed as a fresh juice to potentially support diabetes management.
Indian Gooseberry
Indian gooseberry, also known as amla more commonly, is a tangy fruit rich in vitamin C and antioxidants. It may enhance insulin secretion, improve glucose metabolism, and aid in blood sugar control. Fresh amla can be consumed as a juice or added to chutneys and pickles for potential health benefits.
Curry Leaves
Curry leaves, widely used in Indian cuisine, have shown potential in managing blood sugar levels. These aromatic leaves contain compounds that may improve insulin action and promote glucose uptake. They can be added to curries, lentil dishes, or used as a tempering agent to potentially support diabetes management.
Whole Grains
Whole grains like brown rice, whole wheat, oats, and millets are high in fiber, vitamins, and minerals. Compared to refined grains, they have a lower impact on blood sugar levels and provide sustained energy. Incorporate whole grains into your meals as rice, chapatis, porridge, or in the form of traditional Indian breads for their potential health benefits.
