We often hear people saying don’t eat sugar if you have diabetes. Simply cutting out sugar from your diet isn't enough to manage diabetes.
While reducing sugar intake is important, it's just one aspect of a comprehensive approach to managing the condition. Though diabetes cannot be cured, it can be managed and even reversed through lifestyle changes, including diet.
In this blog, we'll look at some of the best foods for diabetes patients, dinner ideas, and how Ayurveda can help.
What is Diabetes?
Diabetes is a chronic condition that affects how your body turns food into energy. It occurs when your blood sugar is too high, either because your body doesn't produce enough insulin or because it doesn't respond to insulin properly.
Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. It is a warning sign that you could develop type 2 diabetes if you don't make lifestyle changes.
How Do Food Affect Diabetes?
Glucose comes from carbohydrates or carbs. Certain foods that are high in carbs are candy and sweets, sodas, breads, tortillas, and white rice. Consuming more carbs leads to high sugar levels. Additionally, certain foods that have high glycemic index also cause sudden spike in glucose levels, for eg. sugar, potatoes, cornflakes, fruit juices, instant noodles.
Diabetes Diet
Eating a healthy, balanced diet is essential for managing diabetes. Focus on whole, unprocessed foods that provide essential nutrients, fiber, and energy.
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Vegetables: Leafy greens (spinach, kale), bell peppers, carrots, and more. They're rich in fiber, vitamins, and minerals.
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Fruits: Fruits are a healthier option for diabetic people. Eating a whole food can help regulate diabetes and also keeps other diseases at bay. Berries (blueberries, strawberries), citrus fruits (oranges, grapefruits), apples, and others. They're packed with fiber, vitamins, and antioxidants.
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Whole Grains: Brown rice, quinoa, whole wheat bread, and more. They provide fiber, vitamins, and minerals.
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Protein Sources: For non-vegetarian people, lean meats (chicken, turkey), fish (salmon, cod), are good protein sources. For others, legumes (lentils, chickpeas), quinoa, and soybean. They help build and repair muscles.
- Healthy Fats: Avocado, nuts (almonds, walnuts), olive oil, and more. They support heart health and satisfy hunger.
Foods to Limit or Avoid
- Sugary Drinks: Soda, fruit juice, sports drinks, and sweet tea or coffee. They're high in sugar and calories.
- Refined Carbohydrates: White bread, sugary snacks, and processed foods. They cause a spike in blood sugar.
- Processed Meats: Hot dogs, sausages, bacon, and more. They're high in sodium and preservatives.
- Fried Foods: French fries, fried chicken, and doughnuts. They're high in calories and unhealthy fats.
- High Sodium Foods: Processed and packaged foods, soy sauce, and more. They can increase blood pressure and overall sugar levels.
It is not possible to cure diabetes, however it can be regulated with a good diet. Consuming less calories coupled with exercise can help you maintain your sugar levels.
Healthy Dinner food for Diabetics
- Vegetable Dal: High in fiber and protein, dal slows down carbohydrate digestion, reducing blood sugar spikes.
- Saag Aloo: Spinach's antioxidants and fiber help regulate blood sugar, while potatoes' complex carbs prevent spikes.
- Tinda Masala: Baby pumpkin's fiber and water content help manage blood sugar and insulin levels.
- Palak Paneer: Spinach's antioxidants and cottage cheese's protein regulate blood sugar and improve insulin function.
- Gobhi Aloo: Cauliflower's fiber and antioxidants, paired with potatoes' complex carbs, help manage blood sugar spikes.
- Chana Masala: Chickpeas' protein, fiber, and complex carbs slow down carbohydrate digestion, regulating blood sugar.
- Baingan Bharta: Roasted eggplant's fiber, vitamins, and minerals help manage blood sugar and insulin levels.
These foods help manage diabetes by:
- Improving insulin function.
- Slowing down carbohydrate digestion.
- Providing fiber, vitamins, and minerals.
- Reducing blood sugar spikes.
While these options are healthy for diabetic people, it is essential to have your dinner at least 3 hours before going to bed. This helps with better digestion and does not cause a spike in sugar levels.
Can Diabetes be Reversed?
Yes, type 2 diabetes can be reversed through lifestyle changes, including diet and exercise. According to the World Health Organization (WHO), diabetes remission can be achieved through “weight loss and calorie restrictions”. [1]
Furthermore, a small study has shown that eating very few calories (500-600) 2 days a week and a normal diet the other days helped people with type 2 diabetes lose weight and lower their blood sugar levels just as much as limiting calories to 1,200-1,500 every day. [2]
Ayurveda and Diabetes
Ayurveda offers a comprehensive approach to managing diabetes. According to Ayurveda, diabetes is caused by an imbalance of the doshas (energies) in the body. Ayurvedic herbs like turmeric, cinnamon, and fenugreek have been shown to have antidiabetic properties. Additionally, herbs like Salacia, Gudmar and Neem can also help with diabetes.
Moreover, doing moderate physical activity like yoga, brisk walking everyday will also keep high sugar levels at bay.
Conclusion
Managing diabetes requires a comprehensive approach, including diet, exercise, and stress management. By including Ayurvedic principles and whole foods in your lifestyle, you can effectively manage diabetes and even reverse it. Consult with a healthcare professional or registered dietitian to create a personalized plan.
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