Foods low in Glycemic Index, high on nutrients are best for diabetics. Here is our list of ‘Diabetes superfoods’
- Non fat or low fat dairy milk or yoghurt
These give you your dose of calcium, protein and Vitamin D essential for healthy bones.
Consume a glass of milk or add in your cereal. Yoghurt with fruit or veggies or plain Greek yoghurt as a snack.
2. Green leafy vegetables (Non starchy vegetables)
Think spinach, cabbage, broccoli, beans, asparagus, bitter gourd and kale. All are extremely low on calories and pack in a healthy dose of nutrients, minerals and vitamins.
Make cooked veggies or salads with a handful of nuts. Add greens to your atta such as spinach atta to make green rotis.
Tomatoes are full of lycopene, which may reduce the risk of cancer and heart disease. They are also full of vitamin C, iron and vitamin E.
Tomatoes are great in curries, gravy, and sauces or raw in salad.
Provide proteins and enhance metabolism. It also keeps you satiated for long. Prepare an egg white omelette; add spinach to it for a power packed breakfast.
Full of antioxidants and low on calories, berries can be consumed fresh or as the dehydrated version, as long as there is no sugar added to it. Eat as a low fat desert with Greek yoghurt; toss in salads or as berry oats.
Omega-3 (n-3) fatty acids present in fish such as salmon is extremely beneficial for reducing cardiovascular risk and also good for skin, hair, nails and bones.
Opt for grilled or steamed fish VS fried versions.
8. Nuts and flax seeds
Nuts are a good source of Monounsaturated fatty acids (healthy fats), vitamin E (antioxidants), fiber and magnesium. Walnuts and flax seeds also contain Omega 3 fatty acids that help in reducing heart disease risk.
A handful of nuts a day including almonds, walnuts and pistachios are extremely beneficial for people with diabetes. Eat them as a snack; add to your cereal such as oats with nuts or to your salads.
9. Whole grains
Wholegrain are the seeds of cereal plants such as wheat, maize, corn, rye, barley, oats, rice and quinoa. In their natural unprocessed state whole grains are rich source of fiber, vitamin and healthy fats. Use wholegrain for making Atta and consume wholegrain pasta, breads cereals and oatmeal.
10. Citrus fruits
Citrus fruits reduce risk of cancers and are a source of Vitamin C, folate and fibre. Diabetics can safely consume oranges, lemons, limes, and grapefruits. Ensure that you don’t consume them as juice as they are high in sugar in juice form and do not contain any fiber.
11. Herbs and spices
Some herbs and spices have shown to have a very positive effect on balancing blood sugar levels.
- Cinnamon, which may be useful in reducing serum glucose, triglyceride, LDL cholesterol and total cholesterol in people with, type 2 diabetes. Consume as cinnamon tea or cinnamon oats or sprinkle in your food
- Garlic is very rich antioxidants and reduces risk of heart disease, cancer and cholesterol and boosts the immune system. Add in sauces, veggies and meats for a flavorsome meal.
- Fenugreek seed – These seeds have reported to be diuretic, anti-tussive and hypoglycemic in nature. Best way to consume them is soak them overnight in a glass of water and drink the water and seeds in the morning.