Diabetes is a very common lifestyle disease. The effective way to manage the condition is correct nutrition along with walking and any form of exercise.
Nutrition: Foods low in glycemic index are very good for managing high blood sugar.
High fibre foods: When we refine grains, they lose their fibre, minerals and vitamins and become harmful for diabetics. Such refined foods can suddenly raise blood sugar. Therefore, eating foods that are not refined is the number one need for diabetics. Examples of such foods are dalia, brown rice poha, unpolished rice, dals with chilka, oats with natural fibre.
Barley: Consumed along with kala channa, it is an excellent food for controlling blood sugar.
Foods naturally low in glycemic index: These include all dals, all pulses and legumes. However, the dals should be consumed with chilka or whole and not refined to a powder form. Sprouts are a wonderful way to control blood sugar.
Fruits: Fruits that can be safely eaten by diabetics are papaya, guava, berries, cherries, pomegranate, pear, masumbi and pineapple. However, they should be eaten whole and not taken in the form of juice.
Herbs and spices for diabetics
Cinnamon: is an excellent spice for diabetics; it can be taken as an extract by boiling a small powdered portion in water and drinking this on an empty stomach.
Ginger: Another excellent digestive and an anti-diabetic.
Amla: It controls blood sugar and rejuvenates the tissues.
Karela: This is good for diabetics as a vegetable when cooked, and also can be taken raw as juice. However, it should be mixed with aloe vera juice.
Powders of neem, jamun seeds and karela powder: Such herbs are astringent in nature and help the body to regulate blood sugar.
Finally, eating small but frequent meals helps to regulate blood sugar effectively. Along with good nutrition, regular walking or exercise is also very essential as it helps the insulin to balance and also aids in improving insulin sensitivity.
From HT Brunch, November 13
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