Diabetes is an ever-increasing global health concern, with the number of people affected growing from 108 million in 1980 to 422 million in 2014. Unfortunately, diabetes is a leading cause of various serious ailments, including blindness, kidney failure, heart issues, and lower limb amputation.

In today’s fast-paced world, our unhealthy eating habits, such as consuming sugary and processed foods, have contributed significantly to the increase in diabetes cases. Research indicates that by 2040, 700 million people worldwide may have diabetes, making preventive measures crucial.

According to Dr Hansa, President of the Indian Yoga Association, managing blood sugar levels is a primary concern for diabetic patients. Food intake plays a crucial role in diabetes management as sugar enters our bloodstream from the food we consume.

To help manage diabetes, here are some foods that are highly recommended:

Green leafy vegetables:

Green leafy vegetables are an excellent option for people with diabetes as they are low in calories and carbohydrates. They are also rich in fibre and help with sugar absorption in the early stages. A diabetic patient must consume Spinach, fenugreek leaves, and drumstick in their daily meals. Drumstick leaves, in particular, have been shown to reduce diabetes as they are rich in ascorbic acid, which increases insulin secretion, thus reducing sugar levels.

Whole grains:

Replacing refined grains with whole grains can significantly help in reducing diabetes. Whole grains are rich in fibre and nutrients compared to refined greens. Additionally, they have a lower Glycemic index, which means they have less of an impact on blood sugar levels. Excellent examples of whole grains include brown rice, raggi, and rice. Raggi is an excellent option as it reduces oxidative stress and inflammation, which helps control diabetes.

Berries:

Berries like strawberries, blueberries, raspberries, blackberries, and Jamun are an excellent option as they have antioxidants that reduce oxidative stress, which is common in diabetic patients. They are also an excellent source of vitamin C, which helps maintain balanced blood sugar levels.

Beans:

Beans are another excellent food for managing diabetes as they are low in glycemic index and can reduce blood sugar levels. Since they are complex carbohydrates, they digest slowly compared to other carbohydrate diets, aiding weight loss and reducing blood sugar and cholesterol levels. Excellent examples include soybeans, kidney beans, and chickpeas.

Citrus fruits:

Citrus fruits like oranges and lemons have amazing antidiabetic properties and contain bioflavonoids. These fruits are an excellent source of vitamins and minerals without adding carbohydrates to the food. Vitamin C found in all these citrus fruits also helps in controlling blood sugar levels.

While incorporating these foods into one’s diet is essential for diabetic patients, it is equally crucial to avoid consuming sugary foods and those with high glycemic acid. Skipping meals is not recommended for diabetic patients.