Diabetes Care Through Natural Foods

Please note that these are tips to AID diabetes care, NOT a way to control or cure it. Also, always consult your Doctor before trying any new care strategies.

Here are some naturals foods that can aid diabetes care or in managing your blood sugar levels:

Jamun (Black Plum): It is a powerhouse of health benefits. Jamun is known for getting blood sugar levels under control since the fruit carries no sucrose. But the main benefit is in the seed of the fruit. Jamboline, the seed of Jamun, helps in converting starch into sugar, which in turn helps in controlling blood sugar levels much faster and also increases the insulin activity and sensitivity.

Karela (Bitter Gourd): This green drum stick is perfect for maintaining a good blood sugar level because it contains an insulin-like compound called Polypeptide-p or p-insulin. These substances work individually, or together, to help reduce blood sugar levels.

Bananas: Also very beneficial when it comes to aiding blood sugar control. They contain resistant starch which helps as dietary fibre, since it is not digested in the small intestine.

Amla (Indian Gooseberry): Used traditionally as a means to control high blood sugar levels since it contains a type of mineral called chromium, which regulates carbohydrate metabolism and helps in making your body more responsive to insulin.

Avocado: It was recently found that avocados do not have a negative impact on blood sugar levels. One of the main reasons for avocados to be a good choice is that they are not only low in carbs but they are also very high in fibre.

Nuts such as almonds, cashews, chestnuts, walnuts and pistachios: They contain unsaturated fats, proteins and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance. But be cautious that only upto 50 grams of these nuts (total) are added to your daily diet.

Barley OR whole grains such as Oats / Brown Rice OR millets like Jowar / Ragi: Nutritionists often recommend these as they can help reduce your appetite and high blood sugar levels.

Fenugreek Seeds: Known for controlling blood sugar levels, the best way to consume these is with a spoonful of turmeric powder and warm water.

Oily fish such as Salmon, Mackerel, Tuna, Sardines and Bluefish: Their richness in Omega-3 fatty acids promote both diabetes and heart health since it helps reduce triglycerides.

Some other foods commonly recommended:

Vegetables like Sweet Potatoes, Broccoli, Kale, Chinese Cabbage, Spinach, Carrot and Garlic

Fruits such as Strawberries, Tomatoes and Pumpkins.

Light proteins like Eggs, Beans and Quinoa

Finally, people with diabetes are also sometimes at higher risk for heart disease so choosing better fats is important. Healthy fats are found in oils like olive, canola and sunflower. Try to limit saturated fats such as ghee, butter, cream, lard, shortening or coconut oil. Choose lower fat cooking methods such as baking, broiling, barbecuing or roasting.


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