Best Foods in Diabetes
According to research in 2021, approximately 10.5% of the world’s population [20-74 years] was living with diabetes, and most of them are dependent on medicine. And we all know, medication is an artificial way to solve any health issue, but the question is – is it somehow possible to solve these problems naturally? Yes! Here are top 10 foods that can definitely help you with diabetes naturally.
1. Bitter Gourd (Karela)
Bitter Gourd is considered as the best food for diabetes. It is filled with lots of nutrients that help in diabetes like charantin, polypeptide-p, Vicine, Dietary Fiber, Vitamin C and Magnesium.
- Charantin, a bioactive compound present in bitter gourd, acts as insulin which leads to control of blood sugar levels.
- Same work done by another nutrient called polypeptide-p (plant protein) which is also present in bitter gourd.
- Vicine is an antioxidant and a hypoglycemic agent which helps to control blood sugar level.
- Dietary Fiber helps in slow digestion of carbohydrates which helps to control blood sugar spike.
- Vitamin C helps in increasing the immunity of the body.
- Magnesium improves insulin sensitivity.
Regular consumption of bitter gourd may help in regulating blood sugar levels due to its insulin-like compound.
2. Indian Blackberry (Jamun)
Indian Blackberry is one of the top foods for diabetes. It contains lots of nutrients which are beneficial for diabetic people. These nutrients include jamboline , jambosine,vitamin C, magnesium and anthocyanins.
- Jamboline stops starch converting into sugar which does not lead to blood sugar spike.
- Jambosine helps in blood sugar regulation.
- Vitamin C has antioxidant properties which helps to fight the pathogens and vitamin C boosts immunity of the body.
- Magnesium improves the glucose metabolism.
- Anthocyanins help in reducing oxidative stress.
5-10 Indian blackberries (Jamun) a day may help manage blood sugar levels.
3. Fenugreek Seeds (Methi)
Fenugreek seeds are one of the great foods for diabetes. They contain essential nutrients which are very helpful in the case of diabetes which includes fiber, amino acids, magnesium, iron and manganese.
- Galactomannan (Soluble fiber) – It slows down the glucose absorption so it prevents sudden blood sugar spike.
- 4-Hydroxyisoleucine is a natural amino acid which helps stimulate insulin secretion.
- Magnesium helps in improving insulin function.
- Iron helps in better glucose utilization and also improves insulin sensitivity.
- Manganese helps in activating antioxidant enzymes which helps in neutralising free radicals which leads to decrease in oxidative stress.
Soaked fenugreek seeds with water at night helps in blood sugar control.
4. Guava (Amrood)
Guava is one of the top foods when it comes to diabetes. It is loaded with the nutrients which are helpful in diabetes. These nutrients include fiber, vitamin C, potassium , magnesium and folate.
- Soluble fiber helps in controlling blood sugar levels.
- Vitamin C helps in reducing inflammation and insulin resistance.
- Potassium helps to regulate blood pressure which results in less risk of heart and kidney complications.
- Magnesium improves glucose utilisation which leads to improved insulin effects and also helps in controlling blood sugar levels.
- Folate helps in cell repair. Due to which pancreas beta-cells get protected and because of this insulin production and blood sugar control both improve.
Guava is not just tasty but also a blood sugar balancing superfruit.
5. Beet root
Beetroots are one of the top foods for diabetes. They are rich in nitrates, folate, fiber, betalains, and manganese which are all important nutrients when we talk about diabetes.
- Nitrates help in improving insulin sensitivity which reduces the risk of type 2 diabetes.
- Folate (B9) helps in cellular regeneration due to which the damaged pancreatic beta cells get repaired which leads to an improvement in insulin production.
- Fiber supports overall glucose regulation.
- Betalains are powerful antioxidants that help in protecting cells against pathogens in diabetes.
- Manganese helps in metabolic regulation which leads to constant energy balance during diabetes
Add beetroot in your salad plate , it controls sugar levels and detoxes your body as well.
6. Sweet Potato
Sweet potatoes are super healthier and one of the best foods for diabetes as well. They are filled with fiber, beta-carotene, magnesium, Vitamin C and potassium.
- Fiber gives a sense of fullness, which helps to reduce overeating – a major cause of irregular blood sugar spike.
- Beta-carotene is a natural pigment having antioxidant properties which helps in reducing oxidative stress, improves insulin sensitivity and reduces inflammation.
- Magnesium helps prevent diabetic complications like neuropathy.
- Vitamin C acts as an antioxidant, reducing oxidative stress.
- Potassium helps in fluid balance and control blood pressure.
Sweet potato is one of the healthier carb options. It gives you energy but does not spike the sugar level.
7. Cottage Cheese ( Paneer)
Cottage Cheese is also one of the best foods for diabetes. As it has low-GI which does cause a rapid spike in blood sugar. Also it is loaded with nutrients like protein, calcium, healthy fats, vitamin B12, magnesium and phosphorus which help in diabetes.
- Protein stabilises blood sugar levels.
- Calcium supports insulin secretion.
- Healthy fats provide long lasting energy that reduces sudden craving.
- Vitamin B12 helps in nerve protection due to high blood sugar nerve cells getting damaged.
- Magnesium and phosphorus support glucose control and helps in energy metabolism
50-100 grams of cottage cheese is considered safe and healthy.
8. Bulgur (Dalia-Cracked Wheat)
Bulgur is one of the must have foods if anyone is suffering from diabetes. It is loaded with essential nutrients which are like complex carbs, fiber, magnesium,iron, and vitamin B6 which are beneficial in diabetes.
- Complex carbs gradually release the energy due to which they do not spike the blood sugar levels suddenly.
- Fiber stops post meal glucose spike.
- Iron supports metabolic activity.
- Vitamin B6 helps in carbohydrate metabolism.
One of the facts about bulgur is if you bulgur in your breakfast your blood sugar levels will keep stable throughout the day.
9. Cinnamon (Dalchini)
Cinnamon is also considered as one of the best foods in diabetes. Cinnamon is a spice and is known for its health benefits. It is filled with nutrients like cinnamaldehyde, polyphenol, magnesium calcium and iron.
- Cinnamaldehyde is a natural compound which gives cinnamon its smell and flavor. It improves insulin sensitivity.
- Polyphenol works as an antioxidant.
- Magnesium regulate sugar metabolism
- Calcium support beta cell activity
- Iron helps in proper oxygen supply and also helps in energy balance.
Consuming half a teaspoon of cinnamon daily helps in controlling blood sugar levels.
10. Okra (Ladyfinger)
Okra is the most common vegetable but an underrated food that helps in diabetes. It is filled with diabetic friendly nutrients like fiber, flavonoids, vitamin C, and folic acid.
- Mucilage Fiber slows down sugar absorption which does not lead to sudden blood glucose spike.
- Flavonoids having anti diabetic properties helps in reducing the side effects of sugar and also improve insulin sensitivity.
- Vitamin C helps to fight against free radicals
- Folic acid helps in cell regeneration.
Having a small portion of okra on a regular basis helps manage blood sugar level and improve digestion.
Takeaways
After reading this article, you must have understood that even during diabetes, we can naturally improve our health by following a proper nutrition plan and a well-balanced diet. By consuming the foods mentioned in this article, you can support your health in a better way. Each food listed here highlights the specific nutrients it contains and how those nutrients work in the body. Additionally, you will find some interesting facts about each food item, which will guide you toward a healthier diet during diabetes and help you achieve overall well-being.
