According to the ICMR-INDIAB study, those aged 55 to 64 have the highest prevalence of diabetes, one of the most dangerous diseases. Healthy eating, regular exercise, weight loss, blood sugar monitoring, and doctor-prescribed medication are all part of the disease’s treatments and prevention strategies. Diabetes management and prevention can be greatly influenced by your diet. The top 6 foods for diabetics are listed below.
According to a 2014 study from Cambridge University, beetroots’ low carbohydrate content may help lower blood sugar levels. Rich in important vitamins, minerals, fibre, and phytonutrients, beetroot can aid in the control of diabetes. Beetroots are high in lipoic acid, a type of antioxidant that protects cells from damage caused by ageing.
In diabetes meal planning, these non-starchy vegetables are high in potassium, vitamin C, and lycopene. They are low in sugar and have a low glycemic index, which has a significant impact on blood sugar levels. Tomatoes are high in potassium, and lycopene can help lower blood sugar.
The American Diabetes Association recommends that diabetics should include dried beans or low-sodium canned beans in their meals at least once a week. Kidney beans, pinto beans, navy beans, and black beans are examples of beans that are beneficial to diabetic patients.
Walnuts have powerful antioxidant and anti-inflammatory properties that aid in the prevention and management of diseases such as cancer, arthritis, and diabetes. The single-seeded, round stone fruits, also known as ‘akhrot,’ are high in healthy fats, fibre, and protein.
5. Citrus Fruits
Citrus fruits, such as oranges, grapefruits, and lemons, are high in fibre, vitamin C, folate, and potassium and can be included in a healthy diabetic diet, according to the American Diabetes Association. Oranges have a glycemic index (GI) of 40-43, while carbs with a GI of 55 or less are slowly digested, absorbed, and metabolised. Citrus fruits with low GI and carbohydrates are appropriate for diabetics.
Fenugreek seeds can help diabetics lower their blood glucose levels. Fenugreek seeds contain a lot of soluble fibre, which slows digestion and carbohydrate absorption, resulting in low blood sugar levels.
Diabetes should be managed well if not it can increase your risk of several serious diseases. However, including healthy food in your diet can significantly reduce your risk of complications. Remember, if you have any complications always consult a doctor.