5 Indian Traditional Foods For Diabetes To Include In Your Diet

5 Indian Traditional Foods For Diabetes 

Diabetes is a fastly growing disease all across the globe. In 2003,194 million people acquired diabetes, and by 2025, this no. will increase up to 333 million. In India alone, the incidences of diabetes are in millions and are expected to shoot up to about 100 million by the year 2030. Indian traditional foods for diabetes are worldwide famous for helping in controlling high blood sugar (hyperglycemia).

Diabetes is a metabolic disease that can put a person at risk of many other serious diseases. Obesity, cardiovascular issues, kidney failure, etc. are some of the outcomes of high blood sugar. That’s why health experts stress maintaining an optimal level of blood sugar to suppress the rapidly increasing cases of diabetes all across the globe.

Thankfully, Indian cuisine abounds with several foods that are a part of our traditional diet and may greatly help in managing diabetes.  

So here we are listing down 5 foods that are healthy for diabetics.-

• Barley
• Bitter gourd
• Gooseberry
• Fenugreek
• Beans

Barley 

Barley, more commonly known as jau in India, helps lower your blood sugar because it is a good source of fibers. Whole-grain foods like oats, brown rice, jowar, or ragi contain both soluble and insoluble fibers that help in managing blood sugar.

Barley is also packed with fibers. One cup of barley contains 6 grams of fibers which is about 21 % of the daily value. You can consume barley with salad and in soups, or you can use some portion of barley flour instead of wheat flour in bread recipes.

Bitter Gourd

Bitter gourd or karela contains insulin-like compounds called polypeptide p . Which helps in lowering blood sugar levels naturally. A study of journal chemistry and biology proves that eating bitter gourd decreases the uptake of glucose and improves glycemic control.

Bitter melon juice is extremely helpful in controlling diabetes. However, you need to be with the quantity. If you are taking insulin medicines, then you should consult your doctor once about taking bitter gourd alongside drugs as it can cause hypoglycemia.        

Gooseberry

Gooseberry also known as amla is an old Indian remedy to control high blood sugar. Amla contains chromium which regulates carbohydrate metabolism. Gooseberry contains antioxidants that our body can not produce on our own. Antioxidants detoxify your body from harmful toxins and keep your blood and blood vessels healthy. 

Gooseberries save us from many diseases including high blood sugar. It also increases insulin sensitivity in your body, making the cells more receptive to glucose. Therefore it is one of the Indian traditional food for diabetes that can help in controlling blood sugar levels.  

Fenugreek

Fenugreek or methi is very good for diabetics. The research found that intaking 10 grams of fenugreek seeds soaked in hot water can help in controlling type 2 diabetes naturally. Fenugreek water is also potent enough to lower blood sugar in diabetic patients. The fibers present in it slow down the digestion process which slows down the absorption of sugar. The fenugreek water hence controls how the body uses sugar. 

Fenugreek seeds consist of “Galactomannan” which is an essential constituent that helps lower the rate of digestion and absorption of carbohydrates. Slowed absorption of carbohydrates helps lower blood glucose levels in people with diabetes and improves glucose tolerance.

Beans

Beans are a rich source of healthy fibers, nutrients, and protein. The beans make us feel full for longer thus decreasing our carbs intake. The low GI index of beans reduces blood sugar levels in diabetics. Beans have vegetable protein which is very beneficial for diabetics. Consuming one cup of beans every day with a low Glycemic index diet can help in lowering blood sugar levels and the risk of artery diseases in diabetes patients.

Following these benefits, no doubt beans are among the list of superfoods list for diabetes. According to researches, adding beans to your regular diet can help manage diabetes better than many other starchy foods.

So, these are the 5 traditional foods that diabetics can include in their diet for managing diabetes. 

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