How to Beat Diabetes step by step with diet
If you or someone you love has diabetes, knowing the best Aahara (Food) for diabetics can help promote health and prevent further decline.
You must now be aware of the benefits of Ayurveda in managing diabetes as mentioned in our older blogs. We can confirm that researches in the field of blood sugar management have highlighted the role of Ayurveda and has opened umpteen possibilities for those in search of better management techniques and methods to fight and manage diabetes.
So the good news is Diabetes can be prevented if one maintains a good and healthy lifestyle and there are healthier and better alternatives to tackle this dreaded disorder. In this piece, we throw light on the many steps to fight, tackle and control diabetes through dietary means.
Watch This Video to Understand the Sugary Truth about Diabetes!
The traditional ancient medical science of Ayurveda has answers to many issues related to Diabetes.
Diabetic Meal Plans
As per the World Health Organization to tackle Diabetes a minimum consumption of 5 – 10 portions of fruits and vegetables per day is a must and also avoids or Lessen fat, salt, alcohol, and caffeine in the diet. It’s hence pertinent to chalk out a meal plan, one which is based on receiving 50 to 60 percent of the daily calories from carbohydrates, 15 percent from proteins, and the remainder from fats or oils.
Watch this Video to Make your Healthy aahara( Food) choices and Eating plan
The key here is to have low glycemic foods. Eg. Whole-grain breads, oatmeal (slow-cooked), all bran cereals, converted or parboiled rice, brown rice, pumpernickel bread, pasta, all beans, peas, lentils, apples, oranges, tomato juice, sweet potatoes, carrots, broccoli, cauliflower, peaches, pears, grapefruit, oranges, sweet corn, dark leafy green vegetables, popcorn, marmalade, skim or 1 % milk, low fat milk, yogurt and soy milk.
Watch this Video to Understand Myths Surrounding Diabetic Diet
Say Hello to Whole Grains
According to Ayurveda…. barley (yava) is the best grain for managing diabetes. Whole grains regulate glycemic response, increases insulin sensitivity, improves pancreatic β-cell functions and insulin secretion. Hence it is highly recommended to have whole and multi-grain breads, whole-wheat pasta, brown rice, low-fat and multigrain crackers, low sugar, whole grain cereals, oatmeal, bran, bulgur, buckwheat, low-fat, whole-grain baked goods with added bran or oat bran, pasta, high fiber cereal, corn, oatmeal, millet, barley and rye. Ayurveda also prescribes old rice (purana shali), as one of the cereals beneficial to diabetic patients.
[Read Aahara -food for diabetes]
Fruits and Vegetables must be your routine
Diabetic patients can look forward to improved glycemic control, reduced HbA1c and triglyceride levels, enhance antioxidant defense system, attenuated oxidative stress and inflammatory markers, decreased the risk of diabetic retinopathy and lower the burden of carotid atherosclerosis by regular consumption of various fruits and vegetables.
Watch this Video to know Best Foods with the Lowest Carbohydrate Contents
When you are diabetic your head is full of questions like – is sweetcorn good for diabetes? , is kokum good for diabetes? or is litchi good for diabetics?
Well, the trick is to consume Fruits with a low glycemic index. Here is a list of fruits for diabetics to eat
- dried apricots
- litchi fruit
- kokum juice for diabetics
- Indian gooseberry or amla
Ayurveda recommends all types of bitter vegetables as the best for diabetics. Vegetables like Bitter gourd, fenugreek, pointed gourd, garlic, Indian fig, kale, beet greens, bitter melon, tomato, cucumber, broccoli, cabbage, cauliflower, spinach, green beans, and pumpkin.
Watch this Video to Know Top 9 Bitter Vegetables and Fruits for diabetes
Avoid Oils + Fats:
Ayurveda recommends mustard oil as the best oil. Even Olive, soybean, sesame and sunflower oils (3 tsp or less per day), mayonnaise, light peanut butter, nuts (watch salt and calories), and even dark chocolate can be taken occasionally.
Limit alcohol to less than 2 drinks per week. It is not a good idea to drink on an empty stomach, especially if you take insulin or medications that put you at risk of hypos, as alcohol can make hypos more likely to happen.
Use Artificial Sweeteners instead of Sweets:
Recommended sugar substitutes and artificial sweeteners, low sugar jams, jellies and syrups, sugar-free candies, gelatins, gum, low-sugar, and high fiber baked goods, and low-fat and low-sugar frozen dessert.
Say NO To Processed Foods:
If you are snacking then stick to popcorn without salt, butter, or hydrogenated oils is a good choice and low fat, low sugar snack food are recommended.
Apart from this, you must also ensure that you follow a strict routine of physical exercise. You will notice the changes in a very limited period of time and gain the confidence that diabetes is a monster that can still be tamed.
Ayurveda believes in the potency of certain combinations of herbs and a well-balanced diet in managing Madhumeha. Our research facility has been constantly striving to make the life of diabetics better and lead a life of any non-diabetic person. Hence, our product Sugar Knocker has been created with the utmost care and attention for your holistic health and better quality of life.