Diabetes is a disease which is usually not taken as seriously as it should be, especially In India. But it is India’s largest growing disease, and our country is usually referred to as the Diabetes Capital of the world. It is said that 49% of the world’s diabetics are in India and the recorded number as of 2017 was 72 million, with the diabetic population expected to be double that amount by 2025.
Interestingly, it is not just the aged that suffers from this disease; the young are equally finding themselves being diagnosed with it. Also, it is the erratic working hours, unhealthy diets and lifestyle, etc., that are contributing to this disease. While many factors, including genetics, are cited, you may be surprised to know, that diet is indeed one of the major risk factors leading to this disease. So, what it means essentially is that you may eat right and keep diabetes at bay.
A variety of nuts can control the blood sugar levels. These are rich with nutrients, proteins, and vitamins, along with unsaturated fats and they help reduce insulin resistance. Various studies published across the years have found that consumption of two ounces of assorted nuts daily can help one to replace carbohydrate foods and help in glycemic control. The various nuts that can be consumed are almonds, cashews, walnuts, and pistachios. So, unless otherwise prohibited by your doctor, please include this in your daily diet to diabetes away.
Amla or Gooseberry
In the Indian system of Ayurveda, gooseberry is a highly valued medicine that is used in the treatment of many diseases. This has been used to lower blood sugar levels, and this has been proved through many studies as well. Amla is rich in Vitamin C, iron, calcium, phosphorus, and even B vitamins as well. Chromium present in it helps a lot in managing blood sugar levels, while, it overall keeps the pancreas in good health and thus too, helps in keeping insulin levels healthy.
Methi or Fenugreek
Methi can be had has seeds or as leaves, and is commonly used in Indian cuisine. The seeds contain fiber and certain chemicals that are said to slow down the body’s absorption of sugar and carbohydrates. They also help in insulin generation and better body usage of sugar and thus keep the blood sugar levels in the body regulated. Various studies have proved that these seeds are indeed good for reducing insulin resistance in type 2 diabetic people.
Bitter gourd or Karela
It happens to be one of the most hated vegetables, where many adults, as well as kids, are concerned – bitter gourd! However, it is one of the best and the healthiest vegetables for those who have diabetes. Bitter gourd can be cooked in various ways, in case you would like the bitter taste to be masked. However, one of the best means of countering diabetes with this vegetable is to have its juice. It makes the insulin in the body active, and in turn that ensures that the sugar in the body will be used up effectively and thus, it will not be converted into fat. A component in bitter gourd called charantin, has blood sugar lowering effect, while another called as Polypeptide-p or p-insulin, helps control diabetes naturally.
Turmeric has been known in the traditional Indian medicines for its highly effective medicinal properties. It is used as a regular ingredient in Indian cuisine, for coloring as well as a healthy spice. Studies suggest that the component in Turmeric called as curcumin can decrease blood sugar levels in the body. A few studies have also indicated that it can even prevent diabetes, and further investigation on this is being done. However, since turmeric is said to have high antioxidant properties, it is always better to include this in your daily diet as it helps to keep a few other diseases also at bay.