Diabetes mellitus, commonly known as Diabetes is a metabolic disease identified by high blood sugar resulting from defects in insulin secretion. Diabetes in India is a growing health concern, with over half the population having a possibility of developing the condition at some point in their lives. High blood sugar can harm the organs and tissues in your body. The higher your blood sugar is, the greater is the risk for complications, and the complications can include heart attack, stroke, vision loss, hearing loss, and foot damage such as infections. In India, 77 million adults presently have diabetes and this number is expected to almost double to 134 million by 2045. Reducing the risk of diabetes has become an important concern as the lifetime risk of diabetes is alarming across the country.
Here, nutritional management comes into the picture as it plays a vital role in managing diabetes. Consuming foods rich in fiber and low in glycemic index like Apples, Oranges, Quinoa, Oatmeal, Ragi, Soya, Bajra, Almonds, Cashews, Peanuts, Chia seeds and Flax seeds helps to keep the blood sugar level stable and also reduce the LDL cholesterol and total cholesterol.
If you are a diabetic, it doesn’t mean that you have to give up on the foods that you like to eat. Following a diabetes diet means, eating healthy foods rich in nutrients and low in calories in moderate amounts and holding to planned mealtimes. Several studies have been conducted on the addition of fiber-rich and low glycemic index foods to the quality and nutritional value of various foods that can be consumed by people with diabetes.
Vegetables: Vegetables like tomatoes, eggplant, onions, mushrooms, spinach, kale, broccoli, etc. not only add color and flavor to your food, but they are also low in carbs. You can try them with dips and dressings.
Fish: Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major health benefits. Getting enough of these fats regularly is especially important for people with diabetes, who have an increased risk of heart disease and stroke.
Eggs: A 2019 study found that eating a high-fat, low-carb breakfast of eggs could help people with diabetes manage blood sugar levels throughout the day.
Insulin: The green leaves of this wonder plant are rich in corsolic acid that decreases the elevated sugar levels in the blood and cuts back the risk of diabetes. A group of researchers formulated Cookies with Costus igneus (Insulin) leaf powder and found that the cookies had a high amount of secondary metabolites including antioxidant compounds and the consumption of these cookies had a good effect on reducing blood glucose levels.
Chia seeds are a rich source of fiber that helps prevent blood sugar spikes. They have anti-inflammatory properties and are a wonder food for diabetes management. Chia seeds are a potential source of antioxidants that can protect the heart and liver and are easy to incorporate into the diet of a diabetic person.
A study showed that the addition of Chia seeds to Wheat bread increased the nutritional value of bread and contained more dietary fiber and mineral components and was characterized by a rich fatty acid composition and higher levels of phenolic compounds.
Avocados have a high content of fiber and vitamins. The low-carb, high-fiber ratio is excellent for blood sugar stability. The good fats in Avocado can help prevent diabetes complications like heart attack and stroke and helps to use the insulin efficiently.
In research, it was found that the addition of avocado paste in bread improves physicochemical and sensory attributes. Another research showed that the addition of Avocado seed waste in biscuits can be used as an alternative for people with diabetes, as Avocado seeds contain flavonoid compounds that can regulate blood sugar in people with diabetes by decreasing glucose absorption and increasing insulin secretion.
Flaxseeds are an excellent source of dietary fiber and also a good source of omega-3 fatty acids, high-quality protein and phenolic compounds which may help keep your blood sugar level in control, improve insulin sensitivity and reduce the risk of heart disease. According to a study inclusion of full fat and partially defatted flaxseed flours in the pan-bread imparted significant improvement in the protein, fat and fiber contents. Consumption of this bread can be suggested for people with diabetes and people who are conscious about their health and nutrition.
Oats contain specific types of fibers called beta-glucans which help reduce blood glucose levels in people with diabetes. Oatmeal made from whole grain oats is rich in fiber and has a low glycemic index which gives a feeling of satiety and in turn helps with overall blood sugar balance.
A study revealed the beneficial effect of oats intake on glucose control and lipid profiles in type 2 diabetic patients. Naked oats having low calories might provide more benefits and a recommendation of 3g or more per day of β-glucan might be beneficial.
Avoid these foods:
- Sweetened beverages: Beverages like sweet tea, sodas, “energy drinks”, colas contain a concentrated amount of sugar in each serving, which can cause blood sugar levels to spike.
- Fried foods: Such foods are high in trans fats which may lead to a higher risk of heart diseases. Studies have shown that people who consume more fast foods are at higher risk of developing type 2 diabetes.
- Alcohol: Alcohol can increase the risk of low blood sugar which is why it is advisable to avoid it if you have diabetes.
- Confectionaries: Items like candy, toffees, chocolates are high in sugar content and typically has a high glycemic index.
- Processed foods: Such products can be high in sodium, preservatives and other food additives which may be harmful to your health.
- Refined grains: Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole-grain counterparts.
Diabetes is an escalating health concern in India and requires special monitoring to prevent complications. Nutritional management with a proper diet should be given utmost priority for people with diabetes to help them manage this metabolic disease.
