World Diabetes Day: Foods To Include In Your Diet To Prevent Or Manage Diabetes

World Diabetes Day

14.11.2017 – World Diabetes Day

World Diabetes Day is commemorated on 14th of November every year. The idea is to promote awareness about diabetes. Led by the International Diabetes Federation, this year the theme for World Diabetes Day is ‘women and diabetes’. As IDF reports, over 199 million women are currently living with diabetes. It is usually caused by poor diet, alcohol abuse, tobacco consumption and physical inactivity. Something needs to be done about this.

The first step is improving one’s diet. A healthy diet can significantly reduce the risks for Diabetes and aid in its prevention. This is a list of foods for diabetics that you must include in your diet. These nutritious foods not only help in diabetes management but can also prevent the risk of diabetes.

1. Bitter gourd – It contains active substances that lend anti-diabetic properties, such as charantin (known for its blood glucose-lowering effect) and insulin-like compund, known as polypeptide-p. The best way to consume bitter gourd is to have a fresh bitter gourd juice every morning, on empty stomach.

2. Guava – very rich in dietary fiber that helps in treating constipation (a common complaint people with diabetes have). Guava also has a very low glycemic index score. It is imperative to include foods that are low on glycemic index as these foods digest and absorb slowly in the body, causing a gradual increase in the blood glucose.

3. Leafy greens – Green leafy vegetables such as kale, turnip leaves and methi are low in calories and carbohydrates, therefore they do not cause sudden spikes to your blood sugar level. They are also filled with vitamin C, which acts as a powerful antioxidant. Read more on the benefits of leafy greens here.

4. Beetroot – rich source of vitamins, fiber, phytonutrients and minerals that help in managing diabetes. When consumed, the natural sugars in beetroot do not get converted into glucose in the body too quickly, making them good for diabetics.

5. Chia Seeds – a wonderful food for people with diabetes. Extremely high in fiber, yet low in digestible carbs. The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed. Chia seeds may help you achieve a healthy weight because fiber reduces hunger and makes you feel full. Additionally, chia seeds have been shown to reduce blood pressure and inflammatory markers.

6. Whole grains: Whole grains like barley and oats are full of fibre which digests slowly to keep you blood sugar from spiking suddenly. Consuming whole grains regularly helps in preventing weight gain which is a big risk factor for diabetes.

One of the most important parts in diabetes prevention and management is your diet. Make sure you consume healthy, well-balanced meals.