A person with type 2 diabetes will be having high blood glucose levels, either due to lack of insulin or Insulin resistance or both. The ideal way for Pre-diabetes and diabetes patients is to first work on Diet and lifestyle. A food which is loaded with high amount of nutrients or vitamins and keeps your blood glucose levels under check is ideal. There is no single food which can be recommended for diabetes, it is always a meal with balanced proteins, fats and moderate or less carbohydrates packed with minerals, amino acids and vitamins. We have listed out some foods, to be included in your diet, to control your blood sugar and keep type 2 diabetes under check.
- Walnuts
Walnut is a nutritionally powerful nut which contains Vitamins C, E, B1 & B6 and is rich in minerals like magnesium, phosphorous, potassium, iron and zinc. The goodness of walnut in diet is such that it prevents from heart diseases, helps in arthritis, improves skin texture, helps preventing hair fall, etc. Regular consumption in a controlled manner helps in preventing type 2 diabetes. Walnut is rich in alpha-lipoic acid (ALA) which helps in reducing inflammation.
- Almonds:
Almonds help in controlling blood sugar and reduces the risk of cardiovascular diseases. It is rich in magnesium and other minerals which promotes healthy bones, normalise blood pressure, controls blood sugar.
- Strawberries
A juicy treat to your taste buds rich with Vitamin C. A cup of strawberries contains 85mg of Vitamin C. It also has ellagic acid, an antioxidant that may counter cancer. It is highly fibrous which helps in controlling blood sugar in type 2 diabetes.
- Chia seeds
Chia seeds is power packed with antioxidants, omega 3 fatty acids, fibers and magnesium. It is a rich source of fibers which aids better digestion and slow absorption of glucose. It is also a good source of magnesium which improves your muscle health and uplifts your mood. It is also loaded with antioxidants which fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer etc.
- Ginger
Ginger is a rhizome (root) of the plant Zingiber officinale. It is well documented and widely used as a food and medicine in Ayurveda and Chinese medicine. Dry and wet gingers both have medicinal usage. It has powerful anti-inflammatory gingerols which helps in reducing pain. In Ayurveda it is Deepan and Pachak in nature. It is useful in removing aam (toxins) thus helpful in treatment of rheumatoid arthritis and other inflammatory disorders.
Studies have shown ginger as Anti-diabetic, hypolipidemic and anti-oxidative. It helps in reducing fasting blood glucose and improving HbA1c. Ginger in the form of green tea or medicines is advisable to be included in your diet
- Turmeric
Turmeric is a spice made from the ground roots of the turmeric plant. It is called Haridra in Sanskrit and is widely used in Ayurvedic medicines. Traditionally used for years in India and many other old civilizations. It has antioxidant properties that help fight infection and inflammation, commonly used to fight common cold and flu. It has also antiseptic properties.
Curcumin in turmeric has been proven through studies to lower blood glucose levels and reduce complications from diabetes. It has immune-modulator and antioxidant effects which helps in correction of metabolism.
Nishakathakadi Kashayam & Nishamalaki churna are very common medicines of Turmeric used in Ayurveda
- Cinnamon
Cinnamon (Dalchini) aromatic, sweet & pungent spice derived from the bark of Cinnamomum trees. Clinical study has shown that cinnamon improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce risk factors associated with diabetes and cardiovascular disease. It reduces triglycerides, total cholesterol, HDL cholesterol, and LDL cholesterol levels in people with type 2 diabetes.
- Spinach
Spinach is a green leafy vegetable with low-glycemic index and low GI which does not contribute towards increasing your blood sugar levels. It is a safe and a low carb option for diabeteic. Spinach is a rich source of nitrates which improve lipid homeostasis, relieve inflammation, and enhance endothelial function. Nitrates in spinach effectively improve the insulin resistance. Adding spinach in your diet is a wise advice for diabetic.
- Tomato
A low glycemic index food, bundled with rich vitamins and antioxidants. Tomato is rich with potassium, vitamin C and lycopene. Tomato gets its unique red colour because of lycopene.
Source of B vitamins like folate, and vitamins A, C, E, and K. Soup’s or raw both delivers a rich source of nutrition.
- Flaxseed
Atasi in Ayurveda, Alshi in Marathi is good source of insoluble fibers, A study has shown that 12 weeks of flaxseed consumption reduced HbA1c in type 2 diabtes.
A good soruce of plant based omega-3 fatty acid, alpha-linolenic acid (ALA), an essential fatty acid that you must obtain from foods. They also have enough omega-6 fatty acids to provide an excellent omega-6 to omega-3 ratio. Advised to have powdered form in roti or puri. Seeds can be soaked overnight and consumed in morning.
CAUTION
If you’re planning on using any of the above advice or supplements or making dietary changes, consult with your doctor or healthcare team first.
