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14 Low Glycemic Index Fruits For Diabetic People

Glycemic Index is the value ascribed to a food item that is based on how quickly it releases glucose into the blood. The currency of energy in the blood is glucose. If a particular food item has a high glycemic index, it means that it releases energy into the blood at a quicker rate and vice versa. A faster energy release means a steeper spike in blood sugar levels, something that is not conducive to a person who has diabetes. Since they already have trouble with controlling the blood sugar in their bodies, sudden crests and troughs make their condition worse and put them at a higher risk of other organ failures. Therefore, it is advised that people with diabetes have fruits that have a low glycemic index, i.e., fruits for diabetes.

Fruits are a healthy snack option for diabetics as the sugar, fructose that is present in them is not readily assimilated by the human body. Therefore, the spike in blood sugar is gradual and good for the system. Also, fruits provide an excellent source of fibre and help you feel fuller for longer. This, in turn, leads to proper weight management and prevents obesity. Here are ten fruits for diabetes with a low glycemic index.

Did You Know?

14 Low Glycemic Index Fruits

1. Pears

These have a glycemic index of 38. A versatile fruit, it can be poached, baked, or eaten as is. The healthiest option would be to eat them with their peel on as the amount of vitamins and minerals is highest under the skin.

2. Oranges

Oranges have a glycemic index of 40. Apart from providing a boost of vitamin C, oranges offer a good dose of fibre. Many people choose to have orange juice which isn’t a healthy alternative as the juice has all the calories minus the fibre.

From experience, let me tell you about the magic of tomatoes! It’s like a magical product that may aid diabetics. 32 calories, 7 grams of carbohydrates, and 2 grams of fibre are included in one cup of sliced or diced tomatoes, which makes it the ideal fruit for diabetic people.

Dr. Siddharth Gupta, MD

3. Apples

With a glycemic index of 39, apples provide you with fibre and a dash of crunch. They make a hearty salad, baking and cooking options. Apart from this, they have an added advantage as they are gut-friendly and boost your iron levels.

4. Cherries

The little fruits pack a punch. They have a glycemic index of just 20 but are abundant in nutrients. Rich in potassium, antioxidants, and fibre, cherries are good for your immune system and your heart. They have a rather short growing season so canned cherries can be substituted as long as low in sugar.

5. Grapefruits

This citrus fruit has a glycemic index of 25. Vitamin C, antioxidants, potassium and fibre are some of the nutrients they are rich in. Grapefruits help maintain healthy heart function and are good for digestion. They also boost immunity.

6. Strawberries

One of the favourites with young and old alike, Strawberries can be baked, cooked or had in their natural form. They make for exciting partners with drinks and food. Their glycemic index is 41.

I recommend all diabetics watch out for the quantity of mango they’re consuming. Consuming mango fruit is healthy! The necessary nutrients and fibre are present. However, some varieties may contain more naturally occurring sugar than others. From my observation, one mango, for instance, has a staggering 46 grammes of sugar, making it a poor choice if you’re attempting to control how much sugar you consume or your weight. You might have a few slices now and keep remaining for afterwards.

Dr. Rajeev Singh, BAMS

7. Prunes

These have a GI of 29. People who suffer from constipation swear by them as they are potent natural laxatives. The fibre in prunes adds bulk to the stool and reduces cholesterol as well.

8. Peaches

Succulent and juicy, what is there not to love about peaches? With a glycemic index of 45, they are a good option for people with diabetes. Rich in essential vitamins, minerals, and antioxidants, peaches offer a delicious alternative to a calorie-laden dessert.

9. Plums

Plums have a glycemic index of 40. Because they bruise quickly, you might have difficulty laying your hands on them. They are rich in antioxidants and are juicy.

10. Grapes

Grapes have a glycemic index of 53. They provide fibre, vitamin B-6 and other essential minerals in ample amounts. They are good for digestion, boost one’s moods and support efficient brain function.

Want to manage your diabetes effectively? Book your free diabetes consultation from our experts!

11. Dried Apricots

This dry fruit has a glycemic index of 32. It can be considered as one of the low glycemic index fruits. They provide vitamins A and E, and also a bite-sized portion of copper. Like any other dry fruits, apricots have a good amount of sugar in them. Hence, make sure to consume them in smaller portions. One issue with having dried apricots is that they bruise quite easily. As a result, many ship them in to avoid this problem.

Also Read: Juice for Diabetics: What the Research Says About Blood Sugar and Beverages

12. Avocado

This is one fruit where its glycemic index depends on how ripe it is. In general, studies point to a number which is below 55, making it one of the lower GI fruits. Another research done on the Nigerian avocado reveals its index to much more than 40! And wait till you hear this. A completely raw and peeled avocado is said to have a glycemic index of close to zero!

Irrespective of the indices, it is a fact that the fruit contains very few sugars. One of the main sugars found in it is called D-mannoheptulose, which is known to help monitor blood sugar management.

Some benefits of eating avocado are that it helps in lowering the risk of metabolic syndrome, something that can increase the chances of getting diabetes. It can also help in reducing the chances of many blood vessel diseases like kidney, failure, heart disease, and even a stroke.

13. Guava

Guava comes on the list of low glycemic index fruits with a score of 12! You can add this fruit to a meal or simply have it as a snack. Due to it being rich in fibre, the fruit keeps you fuller for a longer time, which can help in maintaining good health. The fruit is also pivotal in bringing down blood sugar levels, especially in type-2 diabetic patients. A pro tip: have the fruit without the peel as it helps in lowering total serum cholesterol and triglycerides.

14. Tamarind

Having a GI score of 23, Tamarind is high in fibre. It is also packed with an array of vitamins and minerals like potassium, iron, B1, B2, C, K, and more. The fruit also has antioxidant and anti-inflammatory properties, which can be protective against diseases like cancer, diabetes, and heart-related disease.

So the next time, you feel hungry, opt for any one of the prescribed fruits for diabetes.

Read More: 4 Best Foods For Diabetics

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Top Diabetes-Friendly Breakfast Ideas To Consider!

Breakfast is the most important meal of the day. It becomes more so for diabetics who have to keep the blood sugar levels on an even keel. A wholesome breakfast ensures high energy levels throughout the day. It stops you from binging on calorie-rich junk food mid-morning. Even if you wake up with high sugar levels, do not skip breakfast. These days, foods that have a low glycemic index are a good option.

Glycemic index (GI) is a value used to measure how quickly certain foods increase your blood sugar levels. Foods with a low GI are digested and absorbed slowly, as a result of which the rise in your blood sugar levels is smaller and slower. You can refer to the Glycemic Index Food Chart to find out the GIs of various foods, and introduce changes in your diet accordingly. There are also a whole lot of diabetic-friendly alternatives that can be used in healthy recipes for diabetes. Furthermore, you may also refer to the Diabetes Food Chart and prepare a perfect Diabetes Diet Plan with the help of your dietician.

Now, let’s take a look at some of the best diabetes-friendly breakfast ideas.

1. Smoothies

Nothing beats smoothies when it comes to easy-peasy, filling breakfasts. Blend your favourite fruits like banana or strawberries, low-fat yoghurt, some oats with nuts and some ice. For the adventurous, there are whole lots of flavours like ginger and cinnamon that can be added. This is your quickest, healthiest breakfast that can be had on the go.

2. Oats

Oats is the superfood for diabetics. Fibre-rich, high in nutritional value and with a low glycemic index, Oats can be eaten boiled with milk and with vegetables. Oats dosas, idlis and pancakes work well with the Indian palate. Eating them regularly has known to decrease insulin resistance in diabetics.

Read More: 13 Health  Benefits Oatmeal

3. Eggs

Eggs are one of the best breakfast options. Rich in protein and other nutrients, they cook quickly and can be made in many avatars. Egg white omelettes with lots of vegetables, scrambled eggs, plain boiled and frittatas are great choices.

In my opinion, increase your fibre intake by adding spinach, kale, or avocado to a smoothie, along with some oats or seeds like chia or flax. According to studies, fibre, particularly the fibre found in cereals, may lessen the absorption of glucose and aid in the regulation of blood sugar levels. Fibre may also help regulate cholesterol levels and lower the risk of heart disease and cardiovascular disease.

Dr. Siddharth Gupta, MD

4. Fruits

Nothing can kick start the day like a bowl of freshly cut fruits. Apples, bananas, citrus, papaya and other fruits can be relished with some chopped nuts. You get your daily dose of fibre, good fats from the nuts and a sweet start to the day without a blood sugar spike- a win-win on all counts. Avoid fruit juices as they lack fibre and are full of carbohydrates.

Read More: 1o Low Gi Fruits for Diabetes

5. Idli

The Indian palate cannot do without some carbohydrates. To keep your sugar levels in control, eat idlis made from wheat and Rava, ragi or oats. Have with your favourite chutney. By replacing the rice with wheat and rava you don’t have to worry about your blog sugar levels.

6. Dosa

While dosa is considered a light breakfast, you can make yours with oats, ragi or green moong dal to reduce the starch content. Add lots of vegetables as filling and eat with chutneys of your choice.

7. Salads

Who can deny the benefits of a wholesome salad? Add your vegetables of choice like cucumbers, tomatoes, cabbage, lettuce, onions and others, add some quinoa or cottage cheese, drizzle with some olive oil, lemon juice, season and gorge on this in the morning for a good, filling meal.

Researchers have found that oatmeal’s high fibre content may aid in controlling blood sugar levels. In my opinion, add fruit and nuts as garnishes for sweetness and added protein. Oatmeal should be combined with either water or low-fat milk for better health outcomes.

Dr. Rajeev Singh, BAMS

8. Rotis

The north Indian plate is used to either parathas or rotis for breakfast. Instead of wheat rotis, try out bajra rotis, Missi roti or ragi rotis as they are healthier. Couple these with a bowl of yoghurt or curry for a wholesome meal.

Apart from these, there are several Indian breakfasts for diabetics ideas that you can create by mixing and matching the above foods. A healthy breakfast for diabetics does not need to be boring and bland, it just needs to have a low sugar content and a low glycemic index. Something simple as Greek yoghurt with some berries of your choice can be refreshing and yummy. Alternatively, you can add multigrain breads into your diet and top it with avocado or some similar healthy spreads. And while most readymade breakfast cereals are overloaded with sugar and carbs, there are plenty of whole grain, diabetic-friendly options on the market. As always, it is very important to speak with your doctor and nutrition specialist before you make any changes to your diet. Your doctor may have additional instructions which you should follow to ensure you do not cause a spike in your blood sugar levels.

Also Read: 4  Best Foods for Diabetics

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Omicron: How Can Diabetics Protect Themselves?

Introduction

Amidst the ambiguity regarding the latest Omicron variant of COVID-19, there may be several myths and rumours. Instead of worrying about these, it is better to follow certain specific guidelines to keep yourself and your family safe. Especially if you are a person with Diabetes, you will need to consider some additional precautions.

Precautions to reduce the risk

COVID-19 appropriate behaviour- Wear an N-95 mask with a good fit or double mask, avoid crowds, follow hand hygiene and respiratory etiquette. Satinise the frequently touched surfaces at home and handle anything that comes from outside with care.  

  1. Monitor your blood sugar- Keep a check on your blood sugar levels more frequently than before. Keep a record of your readings. HbA1C test done every three months can give a good picture of blood sugar levels over 3 months. Make sure your levels are in the healthy range as advised by your doctor because uncontrolled levels of blood sugar bring a risk of many other health complications and can be a reason for severe illness due to Covid.  
  2. Medicines- Take all your prescribed medicines regularly. If you are deficient in vitamin D  and (or) vitamin B12 ask your doctor for the necessary supplements and maintain your lab reports in the normal range.
  3. Diet- Take a balanced and nutritious diet that is low in sugars and unhealthy fats. Avoid deep fried, processed, packaged food and beverages. Freshly prepared homemade food, fresh fruits and vegetables, nuts should be consumed as per your health needs. Do not over consume nutraceuticals, herbal remedies, etc. without consulting your doctor.
  4. Daily Physical Activity– Do not make Covid an excuse to skip your daily walk and exercises. Rather, you should move your activities indoors and improvise. For example, you can practice different Asanas of Yoga that can be performed indoors, practice moderate to high energy dance forms or even spot sprinting and static jogging.
  5. Vaccination- While exercise can help you boost your immunity, there’s no better alternative to getting vaccinated. If your turn has arrived, you should definitely get both doses of the COVID-19 vaccine and a precaution dose (3rd dose if eligible).  

Must-have equipments

To take the necessary precautions, you will need to have certain equipment and paraphernalia available at home. 

If you haven’t consulted a doctor in the last couple of months, you should also take a follow-up consultation.

Watch out for the following symptoms of Omicron

One may experience some or even none of the above-mentioned symptoms and still be Covid positive. There are people with no symtoms, mild symtoms and even severe symtoms.  

What to do if you think you have Omicron symptoms?

Do not panic if you have all the aforementioned symptoms of Omicron. The first thing you need to do in such a situation is to be alert and decisive. You also need to prevent the infection from spreading to your family and loved ones. Here’s what you should do

Immediately consult your doctor or go to a hospital if

Sick day guidelines for diabetes

Use of insulin

If you experience a sudden fall in insulin levels (which can lead to a sudden increase in blood sugar levels), consult a doctor immediately. Some oral medicines for diabetes may not be well tolerated during severe illness. Your doctor can adjust the dosage of your ongoing diabetes medication and start insulin as well. The most important thing is to not panic because once you have recovered there are high chances that your doses of medication will be adjusted again and recently added insulin injections can be discontinued then.

Dietary tips

Finally, one of the most important things to keep in mind is to maintain a healthy diet. It is advisable to consume small frequent meals throughout the day to keep your metabolism regular. You should eat food that is low in sugar and easy to digest. Hence, avoid eating too many fried foods and food that is extremely high in fibre. It is best to opt for fresh fruits, a balanced salad, sprouts or even easy to digest food like Upma and Idli.

For breakfast, you can have oatmeal or daliya, while for lunch you can go for fresh green vegetables, paneer, soybeans, dal, etc. For dinner, you can have light soup and some vegetables, whole wheat flatbreads like roti/chapati, khichdi. Moreover, you should also drink enough water to keep your electrolyte levels steady. 

FAQs

1. Do people with diabetes have a higher chance of Omicron infection?
Ans
: There is currently not enough data to suggest the same. However, having diabetes can increase the chance of an Omicron infection becoming severe.

2. Are the risks of Omicron infection different for people with Type 1 and Type 2 Diabetes?
Ans
: There is not enough data to show the difference, but people with either kind of diabetes have been suggested to have a higher risk of complications in the case of Omicron infection.

3. Do I need to worry about DKA (diabetic ketoacidosis)?
Ans
: DKA can happen to people with persistent uncontrolled high blood sugars ie above 300 mg/dL. Watch for symptoms like:

4. Does Omicron cause diabetes?
Ans
: No, there is no evidence that supports this.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Stay Cool This Summer With 4 Diabetes-Friendly Drinks

Summer is here, and it’s time for some refreshing drinks, natural fruits, and energizing foods. It is well-known that sugar is a great energizer, which is why soft drinks and juices are so coveted during hot summer days. However, it is evident that people with diabetes cannot consume sugary drinks like non-diabetics.

Keeping that in mind, Ms Alka Lohia of 6meal. has come up with some refreshing, nourishing, and energizing coolers that are healthy and do not cause a spike in blood sugar levels. They are perfect for diabetics as well as non-diabetics, because of the natural ingredients they contain.

Check out Ms Lohia’s top summer coolers and smoothies for diabetes patients. The ingredients are easy to find, and these smart smoothies and coolers take not more than 5 minutes to make at home! Without further ado, let’s get to the recipes.

pharmeasy-diabetes-friendly-drinks-smoothie-blog

Sabza Seeds Cooler

A common ingredient in Faludas, Sabza seeds are healthy and quite popular. You can find them at your local grocer easily. This is a natural cooler that’s made primarily from Sabza seeds while offering various sweetening options. It’s a perfectly natural, diabetes-friendly concoction.

How to make

  1. First, take a teaspoon of the Sabza seeds and wash and put them in water, coconut water, or iced green tea.
  2. Shake them a little.
  3. You can add ice cubes for a more refreshing effect.
  4. To add a sweet taste to the drink, you can add some rock sugar, raw honey, or jaggery powder instead of artificial sweeteners.

What makes this drink special?

This is a very refreshing drink that keeps the blood sugar level under control. Ms Lohia says, ”As long as you take your diabetes medication on time, there’s nothing to worry about. Another thing to remember is not to confuse Sabza leaves with Tulsi leaves; this tends to happen, especially with first-time users. Sabza is also called sweet basil, which is why it often gets confused with Tulsi.” And why does she recommend Sabza? ”It has a high pH level, which is good for the body. Sabza is also  high in fibre, helps in weight loss, and can manage diabetes by preventing spikes in blood sugar level.”

Lemonade sings summer like nothing else. I recommend making your lemonade at home if you can and not adding sugar especially if you have diabetes. A genuinely delightful beverage without a single carb or calorie in sight and is made by combining water, freshly squeezed lemons, zero-calorie sweetener, and ice.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Sattu Cooler

Sattu is one of the oldest and most natural energizer foods in India. It is a powdered gram (chana). A lot of recipes are made using Sattu, including this natural, diabetes-friendly cooling drink.

Sattu is very nourishing because of its high levels of proteins and carbohydrates.

How to make

  1. To make the cooler, first, add the Sattu powder to some cold water.
  2. Add a spritz of black salt to it.
  3. Season the drink with some finely diced onion and lemon juice.

This makes for a very refreshing drink that’s instantly energizing without causing any disturbances in the blood sugar levels of diabetic patients.

I recommend creating grape or watermelon ice cubes to add flavour to your sugar-free beverages. Also, the ideal beverage is water. Make your flavoured waters by adding a touch of lemon, lime, or strawberries.

Dr. Rajeev Singh, BAMS

Why is Sattu so popular?

Sattu is excellent if you are feeling down or tired, as it will perk you up instantly. Especially after a rigorous workout. The reason behind this is that Sattu releases glucose into the bloodstream at a slow and steady pace, keeping you energetic for a longer time.

In the olden days, it was a staple of the working class like rickshaw pullers or labourers.

Also Read: Is Coconut Water Good for Diabetes? A Fact-Based Discussion

Flavoured Green Tea

This can be of any flavour that you like – peach, cranberry, lemon, passionfruit – the choice is yours.

How to make

  1. To start off, add some fruit to this drink, like a refreshing watermelon, mango, etc.

Tip: Be sure to pick something seasonal as that’s the healthiest option.

  1. Slice up the fruit and add it to water. Put this into an ice tray and freeze to make ice cubes.
  2. Add that to the green tea along with some mint leaves and lemon juice.

What makes flavoured green tea so popular?

Lemon juice is exceptionally refreshing and energizing, and hence a popular choice in summers. And let’s not forget that this makes for a seriously tasty drink. This is also a very versatile drink because you can add any of your favourite fruits to create different flavoured drinks.

Read More: 4 Health Benefits of Green Tea

Tip: If you don’t want to add fruit ice cubes to the green tea, you can substitute it with cucumber. Cucumber is alkaline and has high water content; it will keep you cool and hydrated.

pharmeasy-fruit-and-vegetable-diabetes-friendly-drinks

Fruits and Veggies Smoothie

This is a very interesting smoothie because it combines the goodness of fruits and vegetables, without compromising on the taste.

How to make this smoothie

  1. Take one glass of fresh coconut water.
  2. You will also need one bowl (Katori) of spinach.
  3. Take a piece of mango; it can be any mango.
  4. And finally, you will need a little bit of beetroot for some rich colour and texture.
  5. Now put all this together in a blender and blend away!

What makes this smoothie so popular?

This smoothie has a rich texture and is quite filling. The mango adds some sweetness to it, while the spinach brings in the much-needed fibres. And we all know how important coconut water is to stay hydrated. This is one of the healthiest and most filling smoothies you can make for diabetics, and it takes no more than a few minutes!

Parting Thoughts

Although these drinks are perfect for diabetic people, everyone can have them. You can play around with flavours and ingredients to create different kinds of drinks and have fun!

Read More: 4 Best Foods for Diabetic Diet

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

10 Best Foods For Diabetes That You Should Know

Patients with type 2 diabetes must rely on oral hypoglycemic drugs to maintain blood sugar levels. However, it is hazardous to rely on either drugs or surgery for long-term benefits.

There has always been some debate amongst physicians and nutritionists on the role of diet in the management of diabetes in the long term.

Evidence suggests that certain foods can help to curb sugar spikes and improve insulin resistance that may eventually lead to less dependence on medications.

A diet that is loaded with fresh vegetables, fibrous fruits, healthy proteins and good fat can benefit people with diabetes.

10 Foods That Are Good for Diabetics

When we substitute refined grains with whole grains in our diet, it may reduce the risk of diabetes mellitus. [1]

Whole grains have loads of fibre and nutrients as compared to refined white grains. Fibre slows the digestion process, thus nutrients are absorbed by the body at a slower pace, preventing sudden spikes in blood sugar levels. Also, whole grains have a lower glycemic index (GI), thus having comparatively less impact on blood sugar levels.

Brown rice, bulgur wheat, buckwheat, oats, millet, quinoa and barley all are useful for diabetics.

Beta-glucans in oats and barley, prevent blood glucose levels from increasing after the intake of food. [2]

Green leafy vegetables contain loads of nutrients and are low in calories. They are also low in carbohydrates which may raise our blood sugar levels. They are rich in dietary fibre, phytochemicals, vitamins and minerals. Their consumption is known to decrease the risk of type 2 diabetes mellitus. [3]

Diabetics should eat raw vegetables like salad, at the beginning of meals since cooking vegetables can destroy certain phytochemicals.

Research has shown that nuts are highly beneficial for type 2 diabetes. Consuming nuts along with a controlled diet can help in improving blood sugar levels in patients with type 2 diabetes.

Almonds are known to manage blood sugar and insulin levels after a meal. [4]

Studies have shown that pistachios contain the hormone glucagon-like peptide1, which reduces glucose levels, thus reducing the risk of diabetes. [5]

Walnuts also are known to manage blood sugar levels and the risk of diabetes. [6]

Greek yoghurt is rich in protein, calcium, probiotics and low in carbohydrates. It also has a low glycemic index (GI). Unsweetened, low-fat Greek yoghurt regulates blood glucose levels and may prevent the risk of type 2 diabetes mellitus. [7]

Diabetics can have Greek yoghurt along with meals or have it as a snack between major meals.

Read More: 10 Health Benefits of Eating Yoghurt

Consumption of garlic improves glycemic status and is known to reduce fasting and post-prandial blood sugar levels. [8]

Garlic also contains vitamin B6 and vitamin C. Vitamin B6 helps in carbohydrate metabolism and vitamin C helps to maintain blood sugar levels.

Diabetics can consume raw garlic or add it to foods or they can even have garlic supplements available in the market.

Read More: 10 Health Benefits of Garlic

Cinnamon may reduce the risk of diabetes and related complications. [9]

Cinnamon enhances the release of insulin and the signalling of insulin receptors, thus helping in the management of diabetes. It is also a powerful antioxidant, preventing the development of diabetes.

Cinnamon also prevents a sudden rise in sugar levels after meals. [10]

I advise including tomatoes as a healthy food choice in your diabetes-friendly diet. Whether you prefer them pureed, raw, or in a sauce, tomatoes may provide essential nutrients such as vitamins C and E, and potassium. These nutrients are beneficial for your overall health and might be a great addition to your meals.

Dr. Rajeev Singh, BAMS

Apple cider vinegar is made by subjecting the juice obtained from apples to fermentation. It also contains vitamin C, B vitamins and acetic acid.

Apple cider vinegar effectively reduces blood glucose levels after meals and is also known to improve the function of insulin. Thus, it is beneficial for patients with type 2 diabetes mellitus. [11]

Read More: 6 Health Benefits of Apple Cider Vinegar

Beans are loaded with nutrition. They are rich in fibre and protein, keeping us full longer and reducing our carbohydrate intake.

Beans also have a low glycemic index (GI) and effectively reduce blood sugar levels. GI of soybean is 15, while kidney beans are 28 and chickpeas is 33.

Beans thus are extremely beneficial for diabetics. [12]

If you’re trying to manage diabetes and looking for protein-rich food options to include in your diet, I might suggest adding lean meats, chicken or turkey without the skin, fish, eggs, and meat substitutes like tofu. These protein sources may provide you with essential nutrients while helping to maintain stable blood sugar levels.

Dr. Smita barode, B.A.M.S, M.S.

Berries are powerful antioxidants. They are also rich in Vitamin C and fibre. Berries also have a low GI value.

Berries like blueberries, strawberries were found to be useful in regulating blood glucose levels and thus proved to be beneficial for diabetics. [13]

Read More: 10 Low GI Fruits of Diabetics

Fatty fish like salmon, herring, sardines and mackerel are rich sources of omega-3 fatty acids. These omega-3 fatty acids protect diabetics from various diabetes-related complications like nephropathy, cardiomyopathy, neuropathy, retinopathy etc. [14]

Fatty fish is also loaded with proteins, making us feel full for a long time and reducing our carbohydrate intake.

For those having diabetes, I should suggest incorporating citrus fruits into your diet regularly. You may choose from a variety of options such as grapefruits, oranges, lemons, and limes. These fruits are not only delicious but might also provide essential nutrients like fibre, vitamin C, folate, and potassium, which are beneficial for your health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Read More: Understanding Types Of Blood Sugar Levels

Foods to avoid in Diabetes:

Check out diabetic essential products required to maintain an ideal level of blood sugar in your body.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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