Foods low in Glycemic Index, high on nutrients are best for diabetics. Here is our list of ‘Diabetes superfoods.’
Nonfat 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 (Nonstarchy 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 a 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.
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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 dessert with Greek yoghurt; toss in salads or as berry oats.
Omega-3 (n-3) fatty acids present in fish such as salmon are 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 them to your cereal, such as oats with nuts, or to your salads.
9. Whole grains
Wholegrain is the seeds of cereal plants such as wheat, maize, corn, rye, barley, oats, rice, and quinoa. In their natural, unprocessed state, whole grains are a rich source of fiber, vitamins, and healthy fats. Use wholegrain for making Atta and consume whole grain pasta, bread cereals, and oatmeal.
10. Citrus fruits
Citrus fruits reduce the 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 been 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 in antioxidants and reduces the 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 been reported being a diuretic, anti-tussive and hypoglycemic in nature. The best way to consume them is to soak them overnight in a glass of water and drink the water and seeds in the morning.