Here’s how to beat diabetes with fish, sweet potato, millets and more

With diabetes being the theme for World Health Day this year, here’s a list of superfoods, including millets, beans and fish which you should include in your diet to keep diabetes away.

With diabetes being the theme for World Health Day this year, here’s a list of superfoods, including millets, beans and fish which you should include in your diet to keep diabetes away.

Millets

Raw millet is a good source of protein, dietary fibre, several B vitamins and numerous dietary minerals, especially manganese.

These are very good source of protein, resistant starch, vitamins and minerals like iron, calcium, phosphorus and potassium. They are rich in anti-oxidants.

Beans

One cup of cooked beans provides between nine and 13 gm of fibre. Beans are also a good source of soluble fibre, which can help lower blood pressure, protein, complex carbohydrates, folate and iron.

They are rich in fibre and protein, and also provide satiety and help control hunger pangs.

Fish high in fatty acids is essential for total-body wellness.

They are a good source of omega-3 fatty acid which helps keep cholesterol and triglycerides in check. The omega-3 also helps the body fight against oxidative damage caused due to free radicals.

Cinnamon

Cinnamon is a good source of carbohydrates and protein.

It helps in controlling the blood sugar levels, the active ingredient being the Coumarin. It should be taken early in the morning.

Spirulina

Dried spirulina contains about 60% protein: It is a complete protein containing all essential amino acids.

It contains vitamins such as Vitamin A, B-complex, Vitamin E, minerals like iron, zinc, copper and selenium. It fulfills the micro-nutrient deficiencies which are usually present in diabetics due to improper food intake.

Alfalfa

Alfalfa is high in protein, calcium and other minerals, vitamins in the B group, vitamin C, vitamin D, vitamin E, and vitamin K.

It is a very good source of chlorophyll, vitamin A, B-complex, Vitamin C, Vitamin E and Vitamin K. It contains minerals like calcium, phosphorus, magnesium and zinc along with phytoestrogens which help enhance the body’s immunity to fight against bacterial infection, fungal infection and also helps in lowering blood glucose.

Sweet potato

Orange-fleshed sweet potatoes is considered one of nature’s unsurpassed sources of beta-carotene.

It is a good source of fibre. It also contains vitamin A and C which helps in enhancing the body’s immunity.

(Courtesy: Neha Sewani, dietician, Truweight)