A chronic disorder of fat, protein and carbohydrate metabolism, diabetes is typified by an elevation in the blood sugar levels and puts you at an increased risk of heart diseases, stroke, retinopathy and renal impairment.
One of the most common ailments around the world, being overweight is a huge contributing factor to the development of insulin resistance. In a large section of the cases, attaining ideal body weight helps restore normal blood glucose profile. Adhering to a diabetic diet is very crucial in the successful management of type 1 as well as type 2 diabetes mellitus.
Create your diabetes-friendly eating plan
Your diabetes-friendly diet is fundamentally a healthy-eating regimen which will help you monitor your blood glucose level. Consume the healthiest foods in reasonable amounts and stick to regular mealtimes. Aim for 4 to 6 small meals in a day. This ensures that you better use the insulin that your body is manufacturing and / or help the medication work well.
Here's getting you started, with the 7 most potent diabetic-friendly foods that you have in your arsenal.
1.Cinnamon: Cinnamon has been touted as a super-food when it comes to diabetes! It has a fairly long history of use as a medicine. The essential oils in the bark offer unique and remarkable health benefits. To cite a case study – diabetics who ingested 1 to 6 g of powdered cinnamon daily for a month saw a decrease in the fasting blood sugar by 18 to 29 %. Furthermore, it is very easy to incorporate the spice in to your diet; add to your herbal tea or green tea, dust your muffins and tarts or simply pop in your mouth and wash down with a glass of water.
2.Methi seeds: These tiny methi seeds are heaven-sent for diabetics. Super potent and effective they work like magic in normalizing and stabilizing the blood glucose profile. Add to your dals and curries for a different flavour profile!
3.Lentils: Pulses for diabetes is an excellent way of controlling the medical condition; lentils should form a sizeable chunk of your diet. They provide adequate amounts of proteins and their high fibre content ensures that there are no oscillations in your blood glucose profile. Tata Sampann Dals are unpolished to ensure that they retain their nutritional value and are scientifically manufactured and packaged following stringent quality-control norms which makes them a great option.
4.Dates: Beta D glucan fibre found in dates slows down the rate of absorption of glucose in the small intestine and consequently helps prevent blood sugar levels from spiking and keep them within the normal range. It also reduces the absorption of cholesterol and ensures that the cholesterol level does not go through the roof.
5.Soya: Soya improves glucose tolerance, enhances glucose sensitivity and decreases blood cholesterol and triglyceride levels; thus helping diabetics immensely. You could select soya or soya chunks or nuggets; however, be sure to include this legume into your diet.
6.Karela: Integrating this food in to the diet is a little tricky, but promises fabulous results! Having half an ounce of juiced karela on a regular basis radically improves your blood glucose profile. Bottom’s up!
7.Oats: Oats have a highly beneficial effect on the blood sugar level. Studies and clinical trials are demonstrative of the fact that those who eat oats on a daily basis see a much lower rise in the blood sugar, compared to those who consume other grains. Oats are also packed with loads of fibre and polyunsaturated fatty acids, both of which help keep the heart healthy. Beginning your day with a bowl of oats porridge is a wonderful idea!
Remember, pulses for diabetes and other diabetes-friendly foods need not be boring and unpalatable; your dishes can be made as interesting and creative as any other type of recipe! You don’t need to eat boring and bland food just because you’re pancreatically challenged!
Design your own diet based upon your health aims, preferences and lifestyle. Ensure that portion sizes are appropriate and suit the requirements for your activity level.
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