World Diabetes Day – Food for you and your family!

in Health by
  • By experts at India Gate, KRBL

As the world marks Diabetes Day on November 14, this year the focus is The Family and Diabetes.  True to the theme, diabetes is a chronic disease that not only affects the patient but indirectly affects the family members too, genetically and emotionally. Therefore, diabetic or not, it is important that everyone understands the disease and works towards its prevention.

Most cases of diabetes are largely preventable through regular physical activity and a healthy and balanced diet. On the work out front, thirty minutes of walking, jogging or biking daily is an effective way to improve the body’s ability to use insulin and help control blood sugar levels. Food also plays a major role in keeping your glucose levels in check. For most diabetics it is important to understand their food well. While some foods help balance the blood sugar there are others that will trigger it.

The experts at India Gate suggest you foods that will keep your blood sugar level balanced and help you manage diabetes better.

Flax seeds: These tiny seeds are one of the best superfood when it comes to controlling diabetes. It improves insulin sensitivity and keeps the blood glucose stable. Flax seeds contain insoluble fibre, which slows down the release of sugar into the blood thereby reducing blood sugar. Moreover the high Omega-3 fatty acids content in the seed helps prevent diabetes led complications like heart disease and strokes.

Quinoa: The benefits of quinoa are many. Not only is it one of the few forms of vegetarian protein that is considered a “wholesome protein”, but is also very facilitative in the management of sugar. Quinoa has a wholesome dose of complex carbohydrates and amino acids that are important for the body and at the same time it has a low GI (glycemic index), which consequently doesn’t spike the blood sugar level.

Hummus: A favourite in this region, this Middle Eastern delicacy made from chick peas is a great addition to a diabetic’s meal. Chick peas is loaded with fiber and protein which helps regulate the absorption of sugars from starch so that the blood sugar stays balanced. The olive oil drizzled into the hummus is rich in monounsaturated fatty acids which also helps keep blood sugar in check by lowering insulin resistance. Moreover it has healthy fats which will keep you full longer, minimize blood sugar spike and allow the body to absorb key nutrients.

Chia Seeds: Rich in fiber, anti-oxidants and Omega-3 fatty acids, chia seeds help lower blood sugar levels in the body by slowing the glucose passage into the blood. They fill you up and so reduce appetite. Sprinkle chia seeds on your regular meals or add them to your water, juice milk or smoothie.

Sprouted brown rice: Rice is the staple food of more than half the world’s population. While people with diabetes avoid eating white rice, they need not curb their rice cravings altogether. Sprouted brown rice is a great substitute. It is basically brown rice that has been soaked to germinate and therefore is also referred to as Germinated Brown Rice. This germination produces chemicals like acylated steryl glucosides (ASG) that are beneficial to diabetics. This ASG “normalizes” dysfunctional enzymes and helps control blood sugar levels in diabetics. This fibre rich grain also lowers the glycemic index and is therefore digested slowly, thereby causing a lower and gentler change in blood sugar.

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