Diabetes is a chronic disease, which has taken a toll on many people in recent years and has taken a toll on their health. Diabetes can lead to many other problems such as stroke and heart attack, accelerates ageing and damages the kidneys. In India, diabetes is becoming a challenge that seems impossible to solve. According to the World Health Organisation, around 8.7% of Indians between the age of 20 and 70 have been diagnosed with diabetes. Diabetes is a non-communicable disease, but the disease is increasing even more due to several factors such as unhealthy diet, rapid urbanisation, and hectic routine. It occurs when the pancreas is not able to produce enough insulin or the body is unable to use the insulin produced effectively.
There are basically two types of diabetes – type 1 diabetes and type 2 diabetes. Type 1 diabetes is caused by a lack of insulin production. Type 2 diabetes is caused by the ineffective use of the insulin produced by the body. Regular physical activity and a healthy diet can help prevent and control diabetes
6 Foods to Control Diabetes naturally
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1. Fenugreek or Fenugreek Seeds:
Fenugreek seeds help lower blood sugar by absorbing carbohydrates and slowing down digestion. These are high in soluble fiber and hence reduce blood sugar levels and improve the glucose tolerance capacity of the body. Fenugreek seeds contain saponins that reduce the absorption of cholesterol from fatty foods. About 100 grams of fenugreek seeds can contribute significantly in reducing bad cholesterol and triglycerides.
Method of consumption: Since fenugreek seeds are quite bitter in taste, it can be consumed in the form of powder. For better results, take half teaspoon fenugreek powder with lukewarm water every morning on an empty stomach.
2. Indian gooseberry or Amla:
Indian gooseberry is a traditional remedy for controlling blood sugar levels. Amla contains a mineral called chromium which regulates carbohydrate metabolism and helps the body to become more sensitive to insulin. It helps in keeping the blood sugar level under control. Amla contains polyphenols that help protect our bodies from oxidative stress caused by blood sugar. Amla aids in the proper absorption of insulin which ultimately leads to a reduction in blood sugar levels. It helps to make the body more sensitive to insulin.
Amla can be eaten raw or can be made into juice
3. Blueberries and Blackberries:
Fruits are packed with fibre, minerals and vitamins. These are beneficial for health. Certain fruits especially berries such as strawberries, blueberries and blackberries are helpful in controlling blood sugar levels in the body. Jamun (Indian blackberries) has low carbohydrate density and high fibre content which makes it one of the best fruits for people with diabetes.
You can eat blueberries and blackberries on their own, or add them to non-fat yoghurt.
4. Nuts and dry fruits:
Nuts and dry fruits are considered as super snacks. They're a healthy option to munch on when you're working out or want to have a light snack. Nuts and dry fruits are high in protein and low in carbohydrates. They also contain monounsaturated and polyunsaturated healthy fats which are able to reduce bad cholesterol and increase the level of good cholesterol which prevents blockage of arteries. Nuts and dry fruits have the ability to reduce the risk of heart disease by 47%.
You can eat walnuts and dry fruits when you are hungry. Anyway, consuming nuts like almonds and walnuts on an empty stomach in the morning will be extremely beneficial.
5. Cinnamon:
Cinnamon may simulate insulin and may also increase insulin sensitivity. It helps to lower blood sugar and control diabetes by increasing the transport of glucose into cells and simulating the effects of insulin. Cinnamon also helps lower blood sugar before meals. Several studies have shown that cinnamon can lower post-meal blood sugar. Consuming cinnamon in food can also reduce the risk of common diabetes problems.
Cinnamon is one of the important ingredients in Indian cuisine which is used to enhance the flavour. Hence, one can use it in food or it can also be consumed by grinding it with hot water
6. Green vegetables:
Leafy vegetables like spinach and cabbage help in controlling diabetes as they contain a high concentration of polyphenols which also have antioxidant properties. It also contains magnesium which helps in reducing the risk of diabetes. Leafy greens help reduce inflammation and post-meal blood sugar levels for type 2 diabetes. Green vegetables are a good source of minerals and vitamins which are essential for the body. Antioxidants like lutein and zeaxanthin present in most green vegetables protect the body from complications of diabetes.
You can drink the juice of green leafy vegetables, use them in salads or eat them cooked.
Hope this article 6 Foods to control Diabetes naturally was help full to you.
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