Foods For Diabetics
While being active, staying hydrated, and checking blood glucose levels can work wonders, it is important to stick to a dietary plan that will ward off diabetes in the long run.
A recent study showed that antioxidant-rich walnuts can nearly halve the risk of developing Type-2 diabetes.
For patients, the ideal diabetic diet plan would be to have 1200-1600 calories per day. It is recommended that diabetics should eat good carbs, fats, and healthy proteins, but in small portions.
Doctors and dieticians share an ultimate list of foods you must consume to stay healthy.
- Nuts & Seeds
After news of walnuts as you new superfood to keep diabetes away, it’s time to look at the other superhero nuts and seeds. They have protective effects for people with diabetes. Flaxseeds/linseeds, almonds, peanuts, pumpkin seeds, macadamia nuts, pistachios, cashew nuts, chia seeds, etc are the best nuts and seeds for diabetics as they reduce and regulate the insulin levels in the body.
They are a good source of high biological value protein. Eggs have good cholesterol, also called as High-Density Lipoprotein (HDL), which is good for heart health. Studies have shown that it improves insulin sensitivity. They give satiety and improve blood sugar levels.
It has an active compound called curcumin which has shown to improve sugar, promote cardiovascular health, and protect against kidney diseases.
- Wild Salmon and Omega-3 Fatty Acid Fish
Salmon have an excellent amount of Omega-3 fatty acids (DHA and EPA) which is good for diabetics. The patients need good fat in their diet, and fish reduce inflammation and coronary risks which are common in diabetes.
It improves blood sugars and blood pressure in diabetics. It’s a herb with many great health benefits.
It’s a potent antioxidant and works like a hypoglycaemic drug. One should restrict consumption of cassia cinnamon which is poor variety and has coumarin. It is available in most grocery stores in India. If this variant is consumed in excess, it can have side effects. One should go for the Ceylon variant with less coumarin.
An apple a day keeps the doctor away! Apart from being great for your overall health, the natural sugar in the fruit has a relatively low impact on the insulin and blood sugar levels in the body.
Diabetics can opt for carrots in their daily diet despite its sweet flavour as it can help manage blood glucose levels. Carrot juice may still contain sugar and carbohydrates, it won’t spike the blood sugar levels.
Whole tomatoes are low in carbohydrates. This fruit has minimal impact on blood sugars and is safe to consume for diabetics. Make sure you consume the fruit and not the juice.
(Inputs from Dr Tejal Lathia, Consultant Endocrinologist, Hiranandani Hospital, Vashi – A Fortis Network Hospital; Dr Rohan Sequeira, Cardiometabolic Physician at Jaslok Hospital and Research Centre; Dr Mihir Raut, Consultant Physician & Diabetologist, Nanavati Super Speciality Hospital; Dietician Jasleen Kaur; and nutritionist Avni Kaul)