Complete diet plan for diabetics to lower blood sugar
Diet items for diabetics
Diabetes is one of the serious non-communicable diseases (NCDs) affecting millions globally. The age of onset of diabetes in India is 10 years earlier than in the Western countries, posing a greater challenge as more individuals enter their productive working phase with this risk. The major risk factors leading to diabetes are unhealthy eating habits, lack of physical activity, smoking and excessive alcohol consumption. Further, the metabolic risk factors like abdominal obesity, hypertension and hypercholesterolemia also increase the risk of diabetes.
Fortunately, we can prevent diabetes. According to the WHO, 80% of diabetes can be prevented just by implementing three lifestyle changes: healthy eating, increasing physical activity and avoiding tobacco. Awareness on dietary diversity and the role of nutrition in the body need to be spread among all, especially among diabetics. Here are the right foods to maintain their blood glucose levels:
Prefer low GI foods
According to Dr. Meghana Pasi, Head, MyThali, Arogya World, “Prefer foods with low glycemic index to stabilise insulin and blood sugar levels. Cereals (wheat, rice etc), banana and root vegetables, colas and noodles have a high GI (65-75%); fruits have an intermediate GI (45-55%) and milk and milk products, soyabean, legumes, pulses and dals have a low GI (30-40%) and are beneficial to diabetics. Mix foods having different GI values to lower the overall GI of a meal like adding veggies to upma, poha, rice, parathas; adding dals to rice based recipes like khichadi, pongal, bisibele rice, pulao, dhokla, dosa.”
Here are a few foods for people with diabetes to include in their diet.
Non-starchy vegetables
Non-starchy vegetables include veggies such as spinach, broccoli, cucumbers, peppers, and tomatoes. These are high in fibre, vitamins, and minerals, making them a healthy choice for diabetics. The high fibre content in vegetables slows the absorption of sugar into the bloodstream, avoiding blood glucose rise. Furthermore, they are low in calories and carbohydrates, and high in nutrients which helps in weight management.
Millets: Carbohydrates like brown rice, and millets have low glycemic index and help in regulating blood sugar levels. Millets also help in managing body weight which helps in preventing secondary complications in diabetics. The high magnesium content of millets improves the efficiency of insulin and glucose receptors in the body and reduces triglyceride levels.
Lean proteins
Include lean protein sources like skinless poultry, fish, tofu, beans, and lentils which do not cause blood sugar spikes. Furthermore, they help stabilise blood sugar levels and avoid overeating, resulting in better diabetes management.
Nuts and seeds
Pumpkin seeds, sunflower seeds, almonds, and cashews, have a good amount of magnesium. People with diabetes tend to be low in magnesium, which is linked to lowered insulin production and more insulin insensitivity. Magnesium supplements can help regulate blood sugar levels.
Spices
Spices like ginger, garlic, cloves, fenugreek etc help in controlling diabetes.
Ginger
According to research among T2DM patients, ginger lowers fasting blood sugar and significantly improves HbA1c. Gingerol (a bioactive chemical found in the rhizome of ginger) has a variety of physiological and pharmacological properties. Ginger helps to regulate lipid metabolism and insulin secretion.
Garlic
Allicin (a bioactive component found in garlic) influences pancreatic beta cell production and aids in insulin release. Garlic can be added in curries, dals, soups, and parathas.
Cloves
Cloves have antiseptic, anti-inflammatory, analgesic and digestive health benefits for diabetics. They also help keep the blood sugar levels in check and are known to promote insulin production.
Fenugreek
Fenugreek has anti-diabetic properties. Because of its high fibre content, it reduces blood glucose spikes by reducing carbohydrate digestion and absorption. Soluble fibre from fenugreek seeds lowers blood sugar and improves insulin sensitivity.
Try these meal options
Multigrain chapati wrap with chickpeas and bell pepper stuffing, chana chat loaded with tomatoes and cucumber, cucumber sticks with hummus, watermelon-cucumber-paneer-lettuce-olive oil salad, spinach-corn-hung curd grilled sandwich. Along with having foods that help lower sugar spikes, practice portion control to avoid overeating and have regular meals to avoid long gaps.
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