Managing diabetes or prediabetes is crucial for maintaining healthy blood sugar levels. Diet plays a vital role in controlling blood glucose levels and can make a huge difference in managing this condition. In this blog, we will discuss six foods and drinks that are best for diabetes and six that should be avoided.
Best Foods and Drinks for Prediabetes and Diabetes
1. Bitter Gourd (Karela)
Karela is one of the best foods for diabetes management. It contains compounds that help convert sugar into energy, which can help in regulating blood glucose levels. Studies have shown that bitter gourd has properties that can lower blood sugar levels and improve insulin sensitivity. Consuming bitter gourd as a vegetable, juice, or even in powder form can be an excellent addition to your diet.
2. Jamun
Jamun, or black plum, is a great fruit for controlling blood sugar. This fruit is rich in antioxidants, vitamin C, and minerals like iron and calcium. It helps regulate blood sugar levels and enhances insulin sensitivity. The seeds of jamun have been traditionally used to control diabetes and are also known for their ability to reduce the absorption of glucose in the bloodstream.
3. Amla (Indian Gooseberry)
Amla is a powerhouse of vitamin C and other antioxidants that help improve gut health. It also plays a significant role in reducing blood sugar levels and enhancing glucose metabolism. Amla helps reduce inflammation and improve the function of the pancreas, making it beneficial for diabetes management. You can consume it raw, in juice form, or as amla powder with water.
4. Fenugreek (Methi)
Fenugreek seeds are a well-known remedy for controlling blood sugar levels. Rich in soluble fiber, fenugreek helps slow down the absorption of sugar in the bloodstream, keeping your blood sugar levels stable. Soaking fenugreek seeds overnight and consuming them in the morning can have great benefits for people with prediabetes or diabetes.
5. Leafy Greens (Spinach, Methi, Sarson)
Green leafy vegetables are low in carbohydrates and high in fiber, making them perfect for controlling blood sugar levels. They are also rich in magnesium, which helps regulate insulin. Including spinach, methi (fenugreek), and sarson (mustard greens) in your daily diet can help manage your blood glucose levels effectively.
6. Cinnamon (Dalchini)
Cinnamon is known to have a significant effect on improving insulin sensitivity and lowering blood sugar levels. It contains compounds that help the body use insulin more effectively, and it also slows down the digestion of carbohydrates. Adding cinnamon to your daily tea or food can help in better management of blood sugar.
Worst Foods and Drinks for Prediabetes and Diabetes
1. Sugary Beverages (Soft Drinks, Juices)
Sugary drinks like cola, fruit juices with added sugar, and sweetened tea are among the worst choices for people with diabetes. These drinks lead to rapid spikes in blood sugar levels due to their high glycemic index. They also provide no nutritional value, and regular consumption can worsen insulin resistance.
2. Fried and Oily Foods
Fried foods, such as samosas, pakoras, and french fries, are unhealthy because they are rich in unhealthy fats and high in calories. These foods can lead to weight gain, which in turn worsens diabetes control. Additionally, fried foods contribute to inflammation, further making it difficult to regulate blood sugar.
3. Refined Carbohydrates (White Rice, White Bread)
Foods made from refined flour, like white rice, white bread, and pasta, are high in simple carbohydrates that quickly raise blood sugar levels. These foods are processed and lack fiber, which is essential for slowing down sugar absorption. For better blood sugar control, switch to whole grains like brown rice, whole wheat, and quinoa.
4. Packed Snacks and Processed Foods
Packed snacks such as chips, biscuits, and packaged sweets are loaded with unhealthy fats, sugars, and preservatives. These foods have a high glycemic index and can cause blood sugar spikes. They also offer minimal nutritional value and are often high in sodium, which can negatively impact blood pressure and overall health.
5. High-fat Dairy Products
Full-fat milk, cheese, and other high-fat dairy products can contribute to insulin resistance and cause inflammation. The high saturated fat content in these foods may increase the risk of heart disease, which is already a concern for people with diabetes. Opt for low-fat or skim milk and other low-fat dairy alternatives instead.
6. Sweet Desserts (Sweets, Halwa, Kheer)
While traditional Indian sweets like laddoos, halwa, and kheer are delicious, they are loaded with sugar, ghee, and other high-calorie ingredients. These desserts cause a sudden increase in blood glucose levels and can negatively impact diabetes control. Try to limit the intake of sweets and instead enjoy fruit-based desserts when you crave something sweet.
Conclusion
Managing prediabetes and diabetes involves making smart food choices. Incorporating diabetes-friendly foods such as bitter gourd, jamun, amla or its juice for diabetes management and leafy greens can help you maintain healthy blood sugar levels. On the other hand, avoiding sugary drinks, fried foods, and refined carbohydrates can prevent blood sugar spikes and improve your overall health.
Disclaimer
This blog is for informational purposes only. Always consult a healthcare professional or nutritionist before making any changes to your diet or treatment plan, especially if you have prediabetes or diabetes.
References
1. Journal of Diabetes & Metabolism, 2022
2. Indian Journal of Clinical Nutrition, 2021
3. Healthline
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