Diabetes is a condition in which there is high sugar (glucose) level in the blood. The glucose comes from the food we eat. A hormone insulin produced by the pancreas is responsible for absorbing the glucose into our body cells. Diabetes can be caused by the pancreas not producing enough insulin (Type I) or due to insulin resistance (Type II) i.e. the body cells do not respond to the insulin produced.Diabetes causes frequent urination and increased hunger. A diabetic diet must include food with low glycemic index (GI). GI is an indication of how much the blood sugar level will rise when we eat something. Foods with low GI include fruits, vegetables,beans, oats and other whole grains. These are food which are high in vitamins and fibre content.
If you have diabetes, try to restrict your diet to 1500-1800 calories in a day. Moderation is the key - eat everything in moderate quantities. Try to include lots of vegetables into your meal in order to increase the fiber content. For eg :- Try to use whole grain noodles or pastas, use brown rice to make all variety rice dishes and try to include lots of millets in your diet. In addition, try to include as many vegetables or sprouts as possible in the dish to increase the fiber content. Fruits are high in fibre too. However some fruits like mango, banana, grapes etc contain high sugar level. So consume these fruits in small portions.
Our Indian diet is dominated by carbohydrates. As much as possible try to include more protein into your diet and reduce the carbohydrate intake. Also, try to expose your body to sunlight everyday and drink plenty of water. The Vitamin D that you get from sunlight is essential for a healthy life. Water helps in reducing the risk of many of the ailments related to diabetes. I have shared some recipes that can be substituted for the regular rice or roti meals.
There is no cure for diabetes. If you take care of your diet and keep your sugar under control, you could lead a normal healthy life. Below are the Top 15 food for diabetes that can help keep your sugar level in control. Try to include these in your diet as often as possible.
- Bitter gourd
- Fenugreek seeds
- Indian Gooseberry (Amla)
- Jamun (Indian blackberry) seeds
- Aloe vera
- Curry leaves
- Neem Leaves and tender shoots of neem
- Guava and guava leaves
- Flax seeds
- Drumstick Leaves
- Green tea
- Basil Leaves (Thulsi)
- Tender Mango Leaves
High Fiber recipes (Recipes with whole grains like Millets, Oats, Brown rice, Quinoa, Wheat etc)
Low Carb Recipes (Protein diet,Salads etc)
Tasty diabetic friendly curries and sidedishes
Home remedies for controlling blood sugar
Diabetic friendly Desserts (Sugar free desserts)