Home  >  Healthy Eating  >  Diabetic - Friendly Foods

Wanitha Ashok

  • Body Transformation Expert,Bangalore
  • A fitness columnist
  • Fitness show presenter on TV & Radio
  • Mrs India Finalist,2009
  • Socio Environment activist
  • Author of a fitness book,"U have an excuse I have an exercise"

Diabetic-Friendly Foods & Diet

Diabetes is a metabolic disease in which the person has high blood glucose, either because insulin production is insufficient or because the body's cells do not respond appropriately to insulin. Food that we eat is broken down into glucose which is a form of sugar in the blood and is the main source of fuel for our bodies. We all need this source of energy for our metabolic activity and bodily function. When food is digested, the glucose makes its way into our bloodstream and our cells use the glucose for energy and growth and the glucose cannot enter the cells without the presence of insulin.

Healthy diabetic food
Being overweight can raise the risk of becoming diabetic. Exercise is important for people with diabetes. Exercise helps manage body weight and helps control blood sugar.
The right choice of healthy foods helps manage Diabetes. People with diabetes should consume whole grain starchy food. A diabetic diet is simple - it is high in nutrients, low in fat and added sugar, and moderate in calories and pays more attention to food choices especially carbohydrates. Limit refined carbohydrates and consume high-fiber complex carbohydrates.
Healthy diabetic food

How to manage & prevent diabetes

Make friends with diabetic friendly foods like Oats - it controls blood sugar all day. It’s a good source of healthy carbs and the body relies on carbs for energy. It’s high in soluble fiber and takes a while to digest and does not raise your blood sugar quickly. Include it in your breakfast and opt for unsweetened oats. Oatmeal raisin and seed cookies, roasted and flavoured soya nuts, oats munchies and soya chips make good snacking options. Eating at timely intervals is yet another way to manage & control diabetes.

The art of managing diabetes is something one needs to develop. Controlling blood sugar is the trick. Quinoa is a good source of protein & fiber and helps manage diabetes better as it maintains a stable blood sugar level. It’s a whole-grain product with a ow glycemic index and is packed with protein, fiber, vitamins, minerals and phytochemicals. Choose from white, black or red Quinoa to make interesting salads and dishes.
Whole grains are high in nutrients and will raise your blood glucose slowly when compared to the refined counterparts and the wonder food Amaranth is a good choice for whole grain. Include this in your diet to manage diabetes. As its high in protein, it helps manage weight. The presence of magnesium makes it another ideal choice for type II diabetes.
Soy being a good source of protein and fiber, it helps manage diabetes as it maintains stable blood sugar levels. Data suggests consuming soybeans benefit post-menopausal women with type II diabetes. Soy chips fingers, and different flavoured soya nuts are handy for people on-the-go as they’re easy to carry and a healthier option for snacking.
Bajra not only lowers the risk of developing diabetes, but also increases insulin sensitivity and is apt for diabetic individuals. It’s loaded with fiber and many nutrients.
Fenugreek seeds also known as methi seeds are also high in soluble fiber, which helps lower blood sugar by slowing down digestion and absorption of carbs
Flax seeds and cinnamon powder, sunflower seeds, pumpkin seeds, brown rice, red rice poha, roasted and sprouted moong dal snack, whole/multi grain products, mutli grain muesli and barley flakes improve insulin sensitivity in glucose intolerant people. They are healthier options - they promote weight loss and improve the quality of life.
Unsweetened chocolates and sugar-free sweets can be consumed without any guilt as a little indulgence is a must for the mind that rebels. Keep it happy - do not deprive it. Make lifestyle changes, exercise regularly, eat healthy.

Download The App

Payment Method