Diabetes is among the most debilitating of lifestyle diseases, often the precursor to many other types of health disorders such as obesity, cardiovascular diseases and chronic illnesses of the eye. Most diabetics tend to depend upon taking medications, many of which include hormone supplementation injections and drugs for controlling the sugar levels. Though these aids are often critical for managing cases where diabetes seems to have turned into an incurable condition, it is always better to seek natural cures. These natural remedies don’t put forth the kind of side-effects associated with stronger medications and can be resourced from our everyday supplies.
Sometimes are choices are made for us, but mostly the choices are made by us. You perhaps can’t take the clock back in time, but you can surely prevent diseases from playing havoc on your body.
Controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods. So we bring you some wonder foods to beat diabetes and stay healthy forever!
- Oatmeal : Oatmeal is loaded with soluble fibre which, when mixed with water, forms a paste. Oats also form a barrier between the digestive enzymes in your stomach and the starch in your food, which in turn makes it longer for the carbs to be turned into blood sugar. One should not buy oatmeal cookies and pop one every hour! So, now you know why treating yourself to a bowl of healthy oats in the morning helps!
- Apples : Seems the adage about it driving the doc away is pretty relevant! Bite into this not-so-forbidden fruit often as apples are naturally low in calories, yet their high fibre content fills you up. Not only it beats bad cholesterol, apples also blunt blood-sugar swings. Eat them whole and unpeeled for the greatest benefit, as apple peels contain quercetin, a flavanoid that has been found to beat diabetes due to its antioxidant effect. Low in calories and carbohydrate content, this portable fruit can be toted around easily in your bag, making it the perfect snack. Fibrous, with tonnes of vitamins and antioxidants, this diabetes-friendly fruit will add a crunchy and healthy punch to your diet.
- Beans : Baked, soaked or dried—bean cuisine is a must to put a lid on high blood sugar. Beans are rich in protein, and hence, they can stand in for meat in main dishes. The good news is that not only are beans good for the heart, but they also contain different phytonutrients that beats diabetes. Kidney beans, black beans or lentils have been shown to have immense health benefits for a diabetic. They are low fat, low calorie and high protein! They make you feel full, slow down your digestion process and prevent blood sugar from spiking.
- Tea : Phytonutrients such as catechins and tannins can help balance your blood sugar, and tea is loaded with them. The good ol’ chai just got another go-ahead as it can also help keep the sugar rush away. Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.
- Nuts : Nuts are “slow burning” foods that are friendly to blood sugar because of their high fibre and protein content. Studies show that those who eat nuts daily have lower rates of heart disease than those who don’t. Those who eat nuts in food boast of the best health record because of the compound called tocotrienols found in nuts. Since nuts are also high in calories, it is advisable to limit the intake of nuts.
- Citrus Fruits : Other than them being low in fat and high in fibre, citrus fruits also deliver lots of other healthy nutrients. For example, oranges are a source of photoelectrons that beats diabetes, including flavonoids, carotenoids, terpines, pectins and glutathione. Research across the globe shows that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is great as a snack.
- Wholegrain bread : To begin with, a small clarification first: anything that’s not white is not necessarily ‘whole’. If it doesn’t have the word “whole” in the first ingredient, don’t buy it. Eating white bread is almost equal to eating table sugar when it comes to giving your blood sugar a huge high. Switching to whole grain may improve your sensitivity to insulin. Also, the coarser the bread, the better it is, as the coarseness will slow digestion.
- Olive oil : Call it liquid gold if you want! Olive oil contains an anti-inflammatory component, which helps lower rates of heart disease and diabetes, both of which are linked with inflammation. The good fat in olive oil doesn’t increase insulin resistance and may even help reverse it. A touch of olive oil also slows digestion, and therefore your meal is less likely to spike your glucose. Here’s another reason to dribble it more on salads, pasta…just about any where!
- Fish : One of the biggest reasons for heart diseases is diabetes, and hence eating fish even once a week can reduce your risk by almost 40 per cent. The omega-3 fatty acids in fish reduce inflammation in the body as well as insulin resistance and diabetes.
- Carrots : The good news is that carrots are one of nature’s richest sources of beta-carotene, which means the amount of sugar in carrots is extremely low. This food in turn is linked to a lower risk of diabetes and better blood-sugar control.
- Pears : Rich in potassium and loaded with fibre, a pear is also low in carbohydrates! Add them in your fruit bowl or mix it up with spinach to get an instant fix for your hunger pangs. Despite the fact that fruits and vegetables are good for you, there’s no denying the fact that some of them contain sugar and carbohydrates, albeit in small amounts. So keep your portions small and do check with your nutritionist before any major diet changes.
- Cabbage : Cabbage has a low glycaemic index of 10 which is very diabetes friendly. It is also a rich source of vitamin C and K. However, keep an eye on the fat content if you are including cabbage in your diet.
- Berries : Tempting red strawberries or indigo coloured blueberries or just any berries for that matter. Experts advice that these little colourful fruits are rich in antioxidants, vitamins and fibre and are low-carb! So top off your breakfast with some strawberries or just toss them in your mouth. It adds a pop of colour and a dollop of health!
- Oranges : Despite the fact that an orange contains sugar, it also contains other compounds that help control blood glucose, which makes it good for a diabetes patient. The soluble fibre present in an orange thickens as it’s being digested. This in turn slows down the sugar absorption, offering better control of your blood sugar.
- Spinach : Is there nothing this superfood can’t do? Research shows that green, leafy and fresh spinach is extremely low in calories and carbohydrates, which is especially good news if you are a diabetic. In fact, spinach is one of the rare things that a diabetic can eat almost freely!
- Okra (Lady’s finger) : This vegetable is a sure shot hit with kids and diabetics! Like brinjals and oranges, the presence of soluble fibre in okra makes this humble vegetable one of the best things to eat if you are diabetic.
- Brinjal : Non-starchy, low carbohydrate and soluble fibre, could a vegetable be more perfect for diabetes? Load up on this easily available vegetable and enjoy the goodness that it offers!
- Cherries : If you have a sweet tooth, don’t worry! Sweet cherries are good for you! The sugar in them is natural. To add to that, they have a low calorie count and a minimal carbohydrate level! But make sure you check the labels before you pick up a can of cherries as many of them are loaded with artificial sweeteners!
- Drink water : Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.
- Sunlight : Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production. While soaking up the sun might sound like an excellent yet easy remedy, to reduce diabetes levels, one must pay attention not to overexpose themselves to avoid risks of skin cancer.
- Fresh Vegetables : Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.
- Lean Meat : Lean meats are great substitutes for non-vegetarians under diabetes risk. The high protein content is essential to sustain physical well-being, since fats and high-carbohydrate diets are out of the question.
- Cinnamon Powder : Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.
- Sleep Well : A good night’s sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.
- Small, Frequent Meals : High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.
- Using Methi Seeds : Fenugreek or Methi seeds are considered the most effective of natural cures that can help alleviate typical symptoms of diabetes. Methi seeds should be soaked in water overnight. The water concentrated with the seeds’ juices should be consumed early in the morning on an empty stomach. For making this natural concoction stronger, you can crush the seeds and sieve them through a cloth or filter paper.
- Using Natural Juices : Some juices have been found to be effective in controlling high sugar levels that can prove fatal for diabetics. These are juices of fruits and vegetables that are further enriched with antioxidants and many rare micro-nutrients The most recommended variety here is the Bitter Gourd or Karela juice. Other options include grape juice or the juice-like extract made from boiling mango leaves in water.
- Aloe Gel Remedy : An effective, natural concoction for diabetes can be prepared by adding a few teaspoons of ground Bay Leaf (Tejpatra) with one teaspoon of turmeric. This mixture should be mixed with an equal amount of aloe vera gel and consumed daily, before lunch and dinner.
- Using Chapattis to Your Advantage : Another useful way of managing diabetes is increasing the daily intake of fiber in the natural form. This includes increasing the fiber content in chappatis that tend to be eaten with regularity in Indian homes. The refined flour should be mixed with a combination of flours procured from different cereals, particularly those high in soluble fiber. This includes flours of barley and lentils like Chana Dal and soya bean.
- Using Jarul or Banaba : Diabetics can use Banaba or Jarul plant extract. Banaba is among the lesser known of herbal plants in India. Along with India, it is grown in only a handful of other nations. The herbal powder of Banaba extract can be used to make herbal tea. This plant contains high concentrations of contains Corosolic acid—the most potent of biochemical compounds that stimulate faster glucose metabolism and help to regulate blood sugar and insulin levels that is very useful for combating diabetes.
- Jamun : Jamun is one of the rarest plants where nearly each part, the leaves, berry and seeds are known to help in controlling blood sugar levels. Neem leaves are useful in a similar manner. Amla or the Indian goose Berry is similarly effective in managing sugar levels. Instead of using only Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves can be boiled together for increasing the potency of the filtered extract.