Diabetes, a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces, leading to high levels of sugar (glucose), has growing prevalence worldwide. This holds true especially for the middle-east region, where genetic risk factors coupled with impediments such as obesity, rapid urbanisation and lack of exercise, are bolstering rapid increase of the disease in the Arab world.
People diagnosed with diabetes need to typically refrain from processed, refined, and high-fat content foods. Making food choices can be a difficult terrain to navigate when you suffer from the disease, as there is a lot of debate on what foods are diabetes-friendly and what are not.
However, you need not fret. The following list of diabetes-controlling foods is the Holy Grail when it comes to minimising the harmful effects of the disease. It has a slew of benefits — stabilising your blood glucose, protecting your heart, reducing the risk of inflammation, and guarding your sight against macular degeneration and cataract. A diabetes-friendly diet should essentially come fortified with healthy nutrients, including calcium, omega-3 fatty acids, vitamin D, and dietary fibre, which all of the 10 foods below have been know to possess.
1 – Broccoli
Broccoli and vegetables such as brussels sprouts and cabbage not only contain fibre and are fat-free, but are also recommended because a compound in them known as sulforaphanes may help prevent damage caused to the blood vessels from diabetes as per research.
2 – Sweet Potatoes
Don’t be deceived by its ‘sweet’ name. Packed with dietary fibre and vitamin A, sweet potatoes are the perfect substitute for potatoes. Devoid of fat, unlike its more popular cousin, they carry with them good amounts of potassium and Vitamin C. They have a low-glycemic index too, which will ensure your blood glucose doesn’t rise.
Including the starchy root tuber in your diet has been known to trigger the production of adiponectin hormone in your fat cells which helps regulate blood sugar levels and improve insulin sensitivity, which is critical to diabetic care. According to research, phytonutrients in sweet potatoes have anti-inflammatory properties. It also comes replete with antioxidants.
3 – Green Leafy Vegetables
Spinach, bok choy, asparagus, collard and other green leafy veggies may reduce type 2 diabetes risk because of their high concentrations of polyphenols and vitamin C, both of which have antioxidant properties. They also contain magnesium, which may further reduce the risk and aid in maintaining your blood sugar levels.
4 – Whole Grains
These come packed with iron, B vitamins, magnesium, and chromium, in addition to being excellent sources of dietary fibre. You can derive the benefits of this power food by including quinoa, oats, whole wheat, and barley in your diet.
5 – Oats
A diabetes superfood, oats can regulate your blood sugar, while lowering total and bad cholesterol in your body. The soluble fibre in oats slows down the rate at which carbohydrates are broken down in the body, which helps improve insulin resistance and keeps your blood glucose levels stable. The magnesium in oats helps in the proper absorption of glucose and secretion of insulin in the body.
6 – Barley
A treasure trove of health benefits, barley is a rich source of beta-glucan and can help prevent blood glucose spike and lower total and LDL cholesterol. Beta-glucan prevents your body’s ability to absorb cholesterol. Thanks to its wholesome nature, eating this fibre-rich food will make you full quick, preventing hunger pangs and mindless binging. Added incentive — it boasts a good amount of calcium.
7 – Beans
An excellent source of calcium, beans is the go-to food for diabetes. According to research, calcium helps burn body fat. If you are vegetarian, beans are an excellent stand-in for meats as they come packed with protein, minus the fat. Kidney, black-eyed and navy (white) beans make for delicious dishes besides being nutritious.
8 – Nuts
Apart from being good for your heart, nuts are the key to a diabetic diet. Have a handful of unsalted nuts each day such as almonds, walnuts and pistachios that are rich in dietary fibre, omega-3 oils, antioxidants, proteins, and magnesium.
Studies suggest that nuts may even decrease the risk of type 2 diabetes. A study published in the Journal of the American College of Nutrition found that nut consumption was associated with a decreased prevalence of selected risk factors for cardiovascular disease, type 2 diabetes, and metabolic syndrome.
9 – Berries
Not only do they make for some luscious milkshakes and desserts (albeit sugar-free ones), berries have another incredible quality — they are fabulous foods for a diabetes patient. They are low on the glycemic index and are full of antioxidants, vitamins, magnesium, potassium and fibre. Since they are naturally sweet, they can be used as a nutritious and fibrous sweetener. Just sprinkle them on unsweetened cereal or oatmeal or just pop them into your mouth.
10 – Dark chocolate
One of the biggest downers of having diabetes is saying no to chocolate which a number of people swear by. Dark chocolate is probably the healthiest pick as it has high cocoa solids and a lower amount of carbs so it won’t affect your sugar levels as much as standard milk chocolate will. It is rich in antioxidants, which help reduce insulin resistance, the hormone responsible for regulating glucose level in the body. However, one must be cautious to not overindulge as dark chocolate contains calories and fat.
