Diet plays an important role for anyone who is suffering from diabetes. A diabetic should be aware of what to eat and what to exclude from the regular diet. It is evidently proven that blood sugar level rises with the consumption of food items rich in high glycemic index.
Many of the Indian cuisines that we consume have potatoes, refined flour, white rice, pongal rice, jaggery or gur and rice milk carry high glycemic index above 70. Such food items cause instant spike in the sugar level and also increase in weight that may cause for diabetes.
Weight management is necessary to keep elevated sugar levels in control and prevent diabetes. It is only possible when we are choosing following list of food with low glycemic index ranging from 25 to 55:
Fruits and its related products( Unsweetened apple juice and ripe banana, dates, oranges or orange juice)
By supplying natural sugars and fiber, fruits and their related products—such as unsweetened apple juice, ripe bananas, dates, and oranges or orange juice—control blood sugar increase. The fiber resists quick rises in blood sugar levels by slowing down the absorption of sugar into the bloodstream. Furthermore, fruits’ vitamins, minerals, and antioxidants promote healthy metabolism in general and manage insulin sensitivity, which helps improve blood sugar regulation.
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Black riceÂ
Brown rice and black rice has been found with low glycemic index and high fiber which enables in reversing the blood sugar spike. Fiber in these food items reduces the digestion and absorption of carbohydrates and so glucose elevation become less in the bloodstream. The presence of minerals and antioxidants in these complex carbohydrates stimulate metabolic activities and so does raises insulin sensitivity. It thus controls the blood sugar levels.Â
Ayurvedic medications
Ayush 82 sugar tablets Aadved is what you can lay your trust on to control your rising blood sugar levels. This ayurvedic medicine for diabetes is blend of Amra beej (mango), Jambu beej (jamun), Gurmar leaves (gudmara), karavellaka (karela), and Shudh Shilajit will help in reversing your increasing blood sugar levels and minimizing the diabetic complications too. It will revitalize the beta cells of pancreas which will enable increase in insulin production. You can easily afford to buy this herbal diabetes capsule and consume two each trice a day. There will be no side effects.
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Raw or Boiled carrots
Whether you eat carrots raw or in boiled form, its basic properties of low glycemic index and high fiber will not let the blood sugar in the diabetic body’s to rise. Rather, its fiber will delay the process of digestion and absorption of sugar in the body.Â
Beta carotene and antioxidants available in raw and boiled carrots will optimize the blood sugar elevation and increase the insulin level. And so, one would have normal metabolic activity as a result of daily carrot consumption.
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Dates
The low glycemic index and high fiber content of dates help to lower blood sugar spikes. The fiber naturally slows down the body’s absorption of sugar. Fiber helps to stabilize blood sugar levels by slowing down the absorption of sugar, which reduces sudden spikes and drops in blood sugar levels.
In addition, dates include crucial elements and natural sugars that help maintain stable blood sugar levels and insulin management.
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Chapatti made from Barley, Besan or Multigrain Flour
Unlike the normal wheat chapattis, chapatis made from chickpea or besan flour, barley or multigrain will keep glucose level under control. It is because these flours have been found with low glycemic index and high fiber content. It would delay the digestion and absorption of carbohydrates and the protein content in such grains will help building the body and increasing stamina.Â
Arhar or Moong dal
Certain grains like jowar, white rice, shredded wheat and instant oatmeal may make blood sugar level miserably rise in the body, regular consumption of Arhar, Moong and Kidney beans may slow down the process of digestion and absorption of carbohydrates and sugar. Further, these pulses or lentils will nourish your body with proteins, antioxidants and vitamins. Further, these food grains will stimulate low-calorie intake and not let you feel short of anything.
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Bitter gourd, bottle gourd, Broccoli and any other green leafy vegetables
These food items consumed in moderation will surely in slowing down the digestion of sugar and stimulate in production of natural insulin.Even, cooking eggplant with less oil and eating it can also contribute in maintaining high blood sugar level under control and increasing stamina.
Almonds , cashew nuts and walnuts
These nuts will help you to attain fullness without letting you gain extra calories or fats. Rather, these nuts with their antioxidant properties will heal the heart disease and stimulate healthy weight management apart from optimizing blood sugar levels. Blending with carbohydrate rich meal will not let you see rapid spike in the glucose in your body.
Greek YogurtÂ
Greek yogurt is prepared by straining the liquid whey and lactose, would help in nourishing your health with protein, calcium and probiotics. It would keep your carbohydrate count under control. But many of us do not find it easy to taste the tangy acidic flavor of this yogurt. But topping it with a few berries and Vanilla extract may help you surely enjoy the taste of the Greek Yogurt.
What to exclude in a diabetic meal?Â
Certain food items may be indeed problematic for diabetics by increasing the blood sugar levels rapidly.Â
Baked and fast food items ( Donuts, Dosa and Idli)
Quite high in carbs and sugars and that may be risky for any diabetic and moreover chances are there to increase unhealthy weight.
Puffed riceÂ
It is another food item which you must not take if you are a diabetic. Its high glycemic index will shoot up your blood sugar level.
Green teaÂ
Health wise, this beverage might benefit you, but certain flavors do have sugar content and that may risk any diabetic’s health.
Potatoes and Pumpkin
High in carbs and therefore appear threat to diabetic health of any person.Â
Watermelon
It is another high glycemic index food whose natural sugar may worsen your diabetic conditions.
Conclusion
Diabetes is a lifelong disease which cannot be cured with any medication. But with the help of low glycemic food items and ayurvedic medications, one can really make a difference in a positive way in his or her diabetic conditions. There are lentils, brown rice, green leafy vegetables and nuts to optimize your blood sugar level and increase insulin naturally.
