Rounds of insulin medications and shots, blood tests, doctor's visits; life of a diabetic can be summarised with
these chores that become their habitual routine tasks. A lot has been spoken and advertised on spreading awareness
about this sugar malady- Diabetes, plaguing our country, griping the young in its clutches as well. Sugar becomes
off limits for diabetics while sugar substitutes take charge for catering their sweet tooth. Myths surrounding
diabetes are many, the major one being acquiring special diets to tackle the dangerous surge in blood glucose
levels.
Diet of diabetes affected individuals can actually be the same healthy meal plans advisable to all healthy
individuals; and mostly incorporating food items low in saturated and trans fat, and moderate in salt and sugar.
Occasional helpings of sweets or chocolates are allowed only when meals based on lean protein, whole grains, healthy
fats, fruits and non-starchy veggies is also consumed, however portion size is the key to not let these delicacies
spike up the blood glucose levels.
Nature has bestowed this planet with variety of foods, when eaten in proper combination and portions will not
only provide all the key nutrients vital to lower blood sugar, but also provide myriad health benefits.
Best Superfoods for Diabetics
- Dark Green Leafy Vegetables
Spinach, collards, kale, broccoli are a few powerhouses rich in calcium, vitamins A, B, C and K, iron, protein,
potassium, magnesium and dietary fiber, while being low-calorie and less in carbohydrates, make a perfect option
for a mixed green salad. Packed with vital antioxidants and micronutrients, they cut down the risk of Type 2 diabetes,
reduce inflammation, improve blood sugar control and protect blood vessels from cardiovascular damage by kickstarting
body's natural detox mechanisms.
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Sweet Potatoes
Replace your regular potato fries to sweet potato fries, or consume these low-calorie starchy vegetables as boiled
or mashed, their lower glycemic index and richness with vitamin A and fiber helps to maintain blood glucose control
in diabetics. Their antiinflammatory, antiviral, and antimicrobial qualities also keep diabetes related complications
at bay!
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Pumpkin Seeds
If you're a diabetic craving for crunchy and tasty snacks, consider pumpkin seeds a healthy snack option. Their
high iron and unsaturated fats content protects your heart, improves insulin regulation, decreases oxidative stress
and prevents unwanted consequences of diabetes on kidney function.
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Legumes Beans,
chickpeas and lentils come under the low glycemic index foods which upon consumption don't cause an immediate
surge of sugar in blood, therefore are ideal for maintaining a recommended blood sugar control. They keep one's
tummy full for long and as are packed with insoluble fiber, reduce cardiovascular risk by controlling blood pressure.
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Citrus Fruits
A perfect replacement for a diabetic's cravings for sweet smoothies, coffees and teas indeed! Lemons, grapefruit,
oranges as fresh juices diluted with water when consumed in control ensures a diabetes friendly diet, as they are
rich in vitamin C, folate, potassium and soluble fiber which normalises blood pressure.
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Berries
Be it blueberries or strawberries, they are rich in both insoluble and soluble fiber, which flushes fat out of the
system and slows down emptying of stomach, improving blood sugar control, respectively. Insulin sensitivity increases,
while blood sugar returns to safe ranges on their daily consumption.
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Seafood
Salmon, mackerel, sardines, bluefish and tuna are high in omega-3 fatty acids, which prevents kidney problems in
diabetics and promotes heart health by lowering triglyceride levels.
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Nuts
Walnuts, almonds, hazelnuts, cashews, etc. are known to lower inflammation as they are rich in L-arginine, omega-3
fatty acids, fiber, vitamin E, and other antioxidants. Loaded with good cholesterol, they even stabilise and lower
blood sugar levels in diabetics.
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Dark Chocolate
Rich in flavonoids, dark chocolate reduces insulin resistance, fasting blood glucose levels, blunt cravings and
improves insulin sensitivity.
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Spices
Turmeric (active ingredient - curcumin) and cinnamon (mineralchromium) can reverse insulin resistance, high
blood sugar and cholesterol levels; enhance insulin effects by directly acting on cells of pancreas, kidney
and muscles, and even dampen inflammation and tumor factors.
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Other Foods
Fat-free milk and yogurt, whole grains, olive oil are other few food items that lower insulin resistance,
prevent the sudden spike in blood glucose levels. Want to be one step ahead of diabetes, and prevent yourself
from falling prey to diabetes related complications? Be smart to incorporate these superfoods in your daily
diet today!
Diabetic? Don't munch on cheat meals, your sugar levels may go frenzy. Eat smart to combat easy!
