Diabetes is a chronic disease where your diet plays an important role. In fact, regulating and controlling your diet can improve your body's response to insulin and help in managing the ailment in the long run. The good thing is that the best foods for diabetes are simple everyday staples and not some exotic ingredients.
Due to biological disparity and lifestyle differences, many diseases affect men and women differently. Though both genders are equally at risk of developing chronic health conditions, the prevalence, complications and risk factors are governed by internal factors. When it comes to type 2 diabetes, even though men are twice as likely to develop the condition than women, the latter are at a greater risk of complications. The simplest way is to eat healthy and nutritious food, to boost immunity and balance the blood sugar level.
We asked Dr. Sanjana Kumar, a Nutritionist, from Delhi, to help us out here. “A diet that is low in carbohydrates and calories and naturally rich in nutrients with healthy fats in moderation is ideal for a person with diabetes.”
He further added, “However, keeping a tab on your eating habits does not necessarily mean that you should live a life of deprivation. Managing diabetes is all about making some adjustments in terms of what you eat, how much you eat, and when you eat.”
A healthy meal plan for a diabetic should include the following: high fibre, antioxidants, vitamins and minerals, lean protein and fresh fruits and veggies.
Here are five superfoods every woman must include in her diet to lower the chances of developing diabetes later in life.
Walnut is the most nutritious and healthy tree nut. It is one of the best nuts to snack on between meals to prevent hunger and thus balances the blood sugar level. The fatty acids in walnuts can also protect your heart by increasing the amount of good cholesterol and decreasing the harmful cholesterol level. Nutritionist suggests that daily intake of walnuts can also help to manage the blood sugar level and reduce the risk of obesity. Two whole walnuts in a day are enough to boost immunity and stay healthy.
Bitter gourd contains active substances that lend anti-diabetic properties like charantin which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p. The best way to consume it is to have fresh bitter gourd juice early morning on an empty stomach. You can add a piece of amla or Indian gooseberry to get you a dose of Vitamin C for stronger immunity.
Fatty fish like salmon, mackerel, sardines, tuna, and anchovies are great sources of omega-3 fatty acids. Getting these fatty acids in sufficient amounts can improve insulin sensitivity, lipid levels and restore hormonal function. Regular intake of fish can also lower the chances of developing heart disease and stroke. Besides, fatty fish is also helpful in managing a healthy weight and it also improves lean muscles in the body.
Green Leafy Vegetable
Leafy vegetables like spinach are loaded with nutrients, vitamins, and antioxidants that help to prevent several chronic diseases. Low in calories, green leafy vegetables contain easily digestible fibre, which can be absorbed by the body quickly without spiking the blood sugar level. The green veggies are also rich in vitamin C, a nutrient that can boost your immune health, reduce inflammation in the body, and heal cellular damage.
It is one of the best super fruits for diabetics. Consumption of Jamun is known to improve insulin activity and sensitivity. In Ayurveda, Jamun is used for treating digestive disorders and Jamun seed powder is touted as a great home remedy for controlling high blood sugar levels. Jamun has a low glycemic index and helps to convert starch into energy keeping your blood sugar levels in check.
Stay Fit and Eat healthily.