Diabetes is perhaps one of the most common diseases that are substantially prevalent in the urban metros of India, blame the environmental and lifestyle changes. Industrialization and migration have been majorly responsible for these changes and spreading Type 2 diabetes.
Indians have relatively higher insulin resistance and a stronger genetic predisposition to diabetes and we can almost find one family member in every household with diabetes. But to help cure the disease and make the patient’s life easier, several healthier food alternatives can be very helpful.
Food Items and Alternatives Good For Diabetes
1. Leafy Greens
Adding fresh and succulent greens to your daily meals can be a good addition. Packed with high doses of vitamins, minerals, and fiber, consuming green vegetables can help in reducing obesity and the risk of heart diseases.
How to Consume: You can cook green vegetables for lunch or dinner or prepare a fresh leafy salad to start your day with. You can also consume these leaves in the form of juice.
One of the trendiest superfood these days, avocados are rich in Folate, Magnesium, Potassium, Vitamin B2, Vitamin B3, Vitamin C, and more. Consuming an avocado a day can lead to an increase in HDL (protective cholesterol), which in turn reduces the chances of heart diseases.
How to Consume: You can mash an avocado and top it over your toast, or sprinkle some salt and pepper over a diced avocado and eat it like a fruit, or add it to your soups and salads.
3. Chia Seeds
These tiny little black seeds are a powerhouse and are loaded with omega-3 fatty acids, antioxidants, fiber, iron, and calcium. The Omega-3 fatty acids help in increasing your HDL cholesterol, which protects the body against heart attack and stroke. The recommended dosage of chia seeds every day is about 20 grams or 1.5 tablespoons.
How to Consume: You can munch on the like a snack, or add them as a topping to your salads. You can also add them to your smoothies or porridge.
Nuts like almonds, hazelnuts, walnuts, pistachios should make way to your daily diet if you are diabetic. Regular consumption of these nuts can help in reducing inflammation and lower blood sugar level. It can also lead to lower production of HbA1c and LDL, bad cholesterol in the body.
How to Consume: A handful of assorted nuts can be consumed as snacks between the meals. You can also ass them to your salads.
Beans are considered to be a diabetes superfood because they are rich in fiber. Beans including kidney beans, pinto beans, black beans, and garbanzo beans help in controlling blood glucose. They are better than other starch loaded food items because they have a lower glycemic index.
How to Consume: You can use kidney beans as a filling in your tacos, or cook it and eat with rice. You can also make a salad by mixing a variety of beans and topping it with lemon, chili, and salt.
6. Fatty Fish
Fatty fishes including salmon, sardines, herring, anchovies, and mackerel are great sources of omega-3 fatty acids DHA and EPA which help in maintaining your heart health. They reduce inflammation in the body and also forms a protective layer for the cells that line the blood vessels. Because fatty fish helps in regulating blood sugar, it eventually reduces the chances of heart attacks and strokes.
7. Greek Yogurt
When it comes to dairy products, greek yogurt is the best choice for diabetic patients as it helps in improving blood sugar management. It contains probiotics that reduce the chances of heart diseases. Consumption of greek yogurt also increases insulin resistance hence making the body stronger to fight the disease. It also has hefty amounts of calcium, protein, and conjugated linolic acid (CLA), which is a fat that helps in reducing your appetite.
How to Consume: You can eat a bowl of yogurt with your regular meals, or use it as a dressing in your salads. Dash in some fruits (diabetic friendly) into your bowl of yogurt and eat it as one of your meals of the day or as a dessert.
8. Peanut Butter
Surprisingly enough, peanut butter can be consumed by diabetic patients but in moderation and of specific brands. Peanut butter is packed with nutrients and MYFITNESS Original Smooth Peanut Butter available on wellcurve.in is rich in protein and fiber and low on carbs, is gluten-free, and vegan. It has zero trans fat and is also GMO-free.
How to Consume: You can consume peanut butter directly from the jar, or as a spread over your bread toast, or add a tablespoon to your smoothies.
Many other healthier options can help you fight diabetes and also eat tasty food in your regular meals. You can check out our website to find all diabetic friendly products and get them delivered to your doorstep!