10 Super Foods for controlling Diabetes!
Diabetes is one of the rapidly growing diseases in India. According to several surveys, the number of people having diabetes in India has grown up to 101 million in 2021, whereas 136 million people are suffering from Prediabetes. Some people may take this disease lightly but the health experts suggests that if not controlled on time, high sugar levels can be very fatal for your health. High blood sugar can damage organs and tissues throughout your body, the higher your blood sugar is and the longer you live with it, the greater your risk for complications for several other diseases increases. There are several complications associated with diabetes, which may include: — heart diseases, vision loss, hearing loss, skin infections, depression and even dementia. Thus, focusing on this fatal disease has become more necessary than ever. In this article we will have a look at those 10 super foods which will help you to manage your sugar levels and health goals.
1- Drumsticks
Drumstick or Moringa leaves has been known for its benefits since ages. All its parts — seeds, flowers, leaves and stems can prevent you from various diseases, including diabetes as well. Regular addition of drumstick in the diet is well-known to control diabetes. This super food have been found to display anti-inflammatory and antioxidant properties which make them a great natural remedy to control all types of diabetes. As it contains easy sugar, it helps to maintain a healthy blood sugar level in your body and helps to increase insulin secretion also.
2- Walnuts
A walnut is the edible seed of any tree of the genus Juglans, it is a well-known nut since years for health benefits. But the crunchy and delightful super food, Walnut can do wonders for diabetes patients also. Several studies published have revealed that eating walnuts can reduce the risk of Type-2 diabetes. Walnuts are well known to help build resistance for insulin and control blood glucose levels. Being low in blood sugars as compared to other foods, walnuts can be considered as “diabetes-friendly”.
3- Black berry
The blackberry is an edible fruit produced by many species in the genus Rubus in the family Rosaceae. It stands out as not only the best berry, but perhaps the best fruit for diabetics; the glycemic load of ½ cup of blackberries is just 2.02 which make this tiny dark colored fruit an ideal option for the people suffering with diabetes. Due to its low glycemic index, it can be consumed by diabetic people. It also helps in controlling the blood sugar levels, thirst, excess urination and other health complications associated with diabetes.
4- Oats
The oat is a species of cereal grain grown for its seed, being high in fiber and nutrients but low in saturated, trans fat and sugar it plays a vital role in maintaining a healthy blood sugar level. As the foods with a low Glycemic index helps in keeping the blood sugar levels stable, oats is proven to be a good meal for diabetics. Studies suggest that oats are high in fiber and antioxidants among others types of foods, thus they are considered as a slow sugar release food, which makes them perfect for the people suffering with all types of diabetes.
5- Chickpeas
The chickpea is an annual legume of the family Fabaceae, this super food has been known as an excellent source of protein since ages. Along with other health benefits, chickpeas may help prevent and manage diabetes also; this legume is a significant source of protein, which makes it an ideal food for diabetics. The fiber and protein in chickpeas also helps in stopping your blood sugar levels from rising too quickly after eating, which plays an important role in diabetes management. Hence experts often advise to eat chickpeas for keeping blood sugar in control.
6- Turmeric
Turmeric is a common spice that comes from the root of Curcuma longa; it contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties. Turmeric and its ingredient curcumin help in controlling diabetes also. Because of its anti-inflammatory and antioxidant effects, turmeric is considered as a good choice for the blood sugar management in people. Recent studies have shown that it can help in reducing blood sugar levels, increase insulin sensitivity, and prevent weight gain in the patients of diabetes.
7- Fenugreek seeds
Fenugreek is an annual plant in the family Fabaceae, widely known for its various health benefits since years. Researches in the past two decades have shown that fenugreek seeds may also help in lowering the blood glucose in the patients with diabetes. As they are high in soluble fiber, they help in lowering the blood sugar by slowing down digestion and absorption of carbohydrates. Thus, fenugreek seeds are commonly used as herbal preparation for diabetes treatment.
8- Indian gooseberry
Indian gooseberries, also known as Amla, grow on a flowering tree of the same name. It has around 300 mg of vitamin C, dietary fiber, calcium, iron and antioxidants like polyphenols, alkaloids, and flavonoids, making it among the top most super foods ever present on earth. Not only this, Indian gooseberry has anti-diabetic properties also and it increases blood glucose metabolism, lowers blood sugar levels, and avoids toxin buildup in the body. Also it has the ability to improve the immune system, which is very essential for diabetics.
9- Bitter gourd
Bitter gourd belongs to the family Cucurbitaceae. Its fruit has been used as a vegetable for thousands of years. Because bitter gourd has properties that act like insulin, it is linked to lowering the body’s blood sugar. Several studies suggest that bitter gourd have potential effects on diabetes, it might controls the release of insulin and even change the metabolism of glucose. Its components like polypeptide-p, charantin, and vicine have glucose-lowering properties, making this super food a healthy meal for diabetics.
10- Tomato
The tomato is the edible berry of the plant Solanum lycopersicum. This vegetable is considered as a solid source of the nutrients like vitamin C, potassium, and lycopene. As tomatoes have a low glycemic index, they release their sugar slowly into the bloodstream and are likely to maintain low blood sugar levels in the body. Tomatoes also help in reducing the blood pressure for the people with diabetes. Hence, it is also proven to be effective on other health complications associated with diabetes.
