As we mark World Diabetes Day, this year the focus is on The Family and Diabetes. True to the theme, diabetes is a chronic disease that not only affects the patient but indirectly affects the family members too, genetically and emotionally. Therefore, diabetic or not, it is important that we all understand different ways of preventing and/or managing diabetes.
In most cases, diabetes is largely preventable. This can be achieved through regular physical activities combined with a healthy and balanced diet. On the work out front, thirty minutes of walking, jogging or biking daily is an effective way to improve the body’s ability to use insulin and help control blood sugar levels. Food also plays a major role in keeping your glucose levels in check. For most diabetics, understanding what they are consuming is of the utmost importance because while some foods help balance the blood sugar there are others that will trigger it.
The food experts at India Gate have shared common foods that can keep your blood sugar level balanced and as a result help in managing diabetes better.
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Best Foods For Managing Diabetes
Flax seeds
These tiny seeds are one of the best superfoods when it comes to managing diabetes. Not only do they improve insulin sensitivity, but they also keep the blood glucose stable. Flax seeds contain insoluble fiber, which slows down the release of sugar into the blood thereby reducing blood sugar. Moreover, the high Omega-3 fatty acids content in the seed helps prevent diabetes-led complications like heart disease and strokes.
Quinoa
The benefits of quinoa are many. Not only is it one of the few forms of vegetarian protein that is considered a “wholesome protein”, but is also very facilitative in the management of sugar. Quinoa has a wholesome dose of complex carbohydrates and amino acids that are important for the body and at the same time it has a low GI (glycemic index), which consequently doesn’t spike the blood sugar level.
Hummus
A favorite in this region, this Middle Eastern delicacy made from chickpeas is a great addition to a diabetic’s meal. Chickpeas are loaded with fiber and protein which helps regulate the absorption of sugars from starch so that the blood sugar stays balanced. The olive oil drizzled into the hummus is rich in monounsaturated fatty acids which also helps keep blood sugar in check by lowering insulin resistance, hence managing diabetes. Moreover, it has healthy fats which will keep you full longer, which will minimize blood sugar spike and allow the body to absorb key nutrients.
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Chia Seeds
Rich in fiber, anti-oxidants, and Omega-3 fatty acids, chia seeds help lower blood sugar levels in the body by slowing down the glucose passage into the bloodstream. They fill you up and help in controlling your appetite. Simply sprinkle chia seeds on your regular meals or add them to your water, juice, milk or smoothie.
Sprouted brown rice
Rice is the staple food of more than half the world’s population. While people with diabetes avoid eating white rice, they need not curb their rice cravings altogether. Sprouted brown rice is a great substitute. It is basically brown rice that has been soaked to germinate and is therefore also known as germinated brown rice. This germination produces chemicals like acylated steryl glucosides (ASG) that are beneficial when it comes to managing diabetes. This ASG “normalizes” dysfunctional enzymes and helps control blood sugar levels in diabetics. The fiber-rich grain also lowers the glycemic index and is therefore digested slowly, thereby causing a lower and gentler change in blood sugar.