-Recent studies have revealed that just a single apple
a day could cut down the levels of harmful cholesterol in blood by a whopping
40 percent, and give the body a good dose of antioxidants,
-With just 20 calories and a good amount of dietary fiber
per serving, asparagus makes for a wonderful food choice for those with
diabetes. Asparagus also contains many antioxidants, and its consumption is
thought to reduce the risk of diabetes, heart disease and cancer, and also slow
down the effects of ageing.
-Avocadoes have earned their reputation of being heart
healthy, but not many people know that they are also wonderful for diabetics.
It has been found that regular consumption of avocadoes could reduce the risk
of type 2 diabetes by 25 percent.
When it comes to diabetes, beans are nothing less than
super-foods. They are high in fiber, and just a cup serving a day is known to
help control blood sugar levels. What’s more, consuming them every day can
reduce the risk of stroke by 7 percent.
Blueberries, among other berries, are best known for
their flavonoid content. Their high fiber content make them one of the best
when it comes to following a diet for diabetes. Consuming berries is thought to
keep blood sugar levels from spiking up.
Broccoli is another great super-food to add to your
diet if you’re a diabetic. It is rich in an antioxidant beta carotene, and is
known to promote healthy vision, keep the teeth and bones strong, and also
promote skin health. It is also believed that broccoli can reduce cell damage
occurring due to high blood sugar.
-Carrots are rich in fiber and important vitamins that
boost immunity. Consumption of carrots is also thought to prevent the
development of certain cancers, and when it comes to diabetes, raw carrots may
also lower the risk of development of type 2 diabetes even in those who have a
genetic predisposition to the disease.
Rich in potassium and loaded with fibre, a pear is
also low in carbohydrates! Add them in your fruit bowl or mix it up with
spinach to get an instant fix for your hunger pangs.
the fact that fruits and vegetables are good for you, there’s no denying the
fact that some of them contain sugar and carbohydrates, albeit in small
YOUR PORTIONS SMALL
and do check with your nutritionist before any major
Cabbage has a low glycaemic index of 10 which is very
diabetes friendly. It is also a rich source of vitamin C and K. However, keep
an eye on the fat content if you are including cabbage in your diet.
Tempting red strawberries or indigo coloured
blueberries or just any berries for that matter. Experts advice that these
little colourful fruits are rich in antioxidants, vitamins and fibre and are
low-carb! So top off your breakfast with some strawberries or just toss them in
your mouth. It adds a pop of colour and a dollop of health!
Despite the fact that an orange contains sugar, it
also contains other compounds that help control blood glucose, which makes it
good for a diabetes patient. The soluble fibre present in an orange thickens as
it’s being digested. This in turn slows down the sugar absorption, offering
better control of your blood sugar.
Is there nothing this superfood can’t do? Research
shows that green, leafy and fresh spinach is extremely low in calories and
carbohydrates, which is especially good news if you are a diabetic. In fact,
spinach is one of the rare things that a diabetic can eat almost freely!
Okra (Lady’s finger
): This vegetable is a sure shot hit with kids and
diabetics! Like brinjals and oranges, the presence of soluble fibre in okra
makes this humble vegetable one of the best things to eat if you are diabetic.
Non-starchy, low carbohydrate and soluble fibre,
could a vegetable be more perfect for diabetes? Load up on this easily
available vegetable and enjoy the goodness that it offers!
If you have a sweet tooth, don’t worry! Sweet
cherries are good for you! The sugar in them is natural. To add to that, they
have a low calorie count and a minimal carbohydrate level! But make sure you
check the labels before you pick up a can of cherries as many of them are
loaded with artificial sweeteners!
-Water tends to mobilize the high sugar content in
blood and thereby helps in preventing aggravation. Drinking 2.5 litres of
water, on a daily basis, will not only regulate physical functions but will
also lower chances of cardiovascular and diabetic ailments.
-Green tea is nothing less than a miracle cure for
ailments. Consuming a cup of unsweetened green tea regularly will rid the body
of free radicals and let the antioxidants, contained within, normalize the
blood sugar levels. This will aid in reducing diabetes and help keep the
chances at bay.
Vinegar is an excellent dietary compound responsible
for diluting concentrated sugar-levels in the blood. Studies have shown that
two spoonfuls of vinegar before a meal can reduce the glucose influx.
-Natural fruit sugars are the best options, as dietary
supplements, since they provide all the necessary vitamins and minerals
required. Studies have shown that an adequate intake of Vitamin A and C
maintains blood and bone health. Include fresh citrus fruits like oranges,
apples, pineapples, grapes and lemons in your diet. CONSUME BANANAS IN
MODERATION, since their sugar structure is more complex than that of citrus
proteins are one of the miracle cures for reducing
diabetes among crucial patients. The isoflavones contained in them reduce the
sugar content in blood and keep the body nourished, while accumulating much
fewer calories, when compared to other foods.
-Fresh vegetables are rich sources of iron, zinc,
potassium, calcium and other essential nutrients. These nutrients restore the
balance and aid in overall cardiovascular and nervous health. This prompts the
body to assimilate proteins and produce insulin in an optimum level.
-Powdered cinnamon, apart from spicing up your foods,
has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon
with warm water every day and kiss diabetes goodbye.
A good night’s sleep is as essential for proper
health, as food or exercise. Studies have shown that adults sleeping for 7-8
hours every night have experienced lesser chances of contracting diabetes in
the long run, than those who sleep for fewer hours. The science behind it
claims that sleep calms the brain and facilitates the normal hormone secretion.
Lack of sleep upsets the normal hormonal balance.
Small, Frequent Meals
-High metabolic rates are highly conducive in
maintaining blood-sugar levels and nothing keeps metabolism more fired up than
consuming small portions, frequently. Studies have shown that frequent meals
result in greater absorption of nutrients and lesser deposition of fat. Without
fat deposition, the insulin secretion is normalized.
Using Methi Seeds
: Fenugreek or Methi seeds are considered the most
effective of natural cures that can help alleviate typical symptoms of
Methi seeds should be soaked
in water overnight. The water concentrated with the seeds’ juices should be
consumed early in the morning on an empty stomach.
making this natural concoction stronger, you can crush the seeds and sieve them
through a cloth or filter paper.
My note- Just now I received
a mail from Sri V. mahadevaan that he is using it and blood sugar is
Using Natural Juices:
Some juices have been found to be effective in
controlling high sugar levels that can prove fatal for diabetics.
are juices of fruits and vegetables that are further enriched with antioxidants
and many rare micronutrients. The most recommended variety here is the
or the juice-like extract made from boiling mango leaves in water
Aloe Gel Remedy
: An effective, natural concoction for diabetes can be
prepared by adding a few teaspoons of ground Bay Leaf (Tejpatra) with one
teaspoon of turmeric. This mixture should be mixed with an equal amount of aloe
vera gel and consumed daily, before lunch and dinner.
to Your Advantage: Another useful way of managing
diabetes is increasing the daily intake of fiber in the natural form. This
includes increasing the fiber content in chappatis that tend to be eaten with
regularity in Indian homes. The refined flour should be mixed with a
combination of flours procured from different cereals, particularly those high
in soluble fiber. This includes flours of barley and lentils like Chana Dal and
Using Jarul or Banaba
: Diabetics can use Banaba or Jarul plant extract.
Banaba is among the lesser known of herbal plants in India. Along with India,
it is grown in only a handful of other nations. The herbal powder of Banaba
extract can be used to make herbal tea. This plant contains high concentrations
of contains Corosolic acid—the most potent of biochemical compounds that
stimulate faster glucose metabolism and help to regulate blood sugar and
insulin levels that is very useful for combating diabetes
is one of the rarest plants where nearly each part,
the leaves, berry and seeds are known to help in controlling blood sugar
are useful in a similar manner. Instead of using only
Neem leaves, you can also add leaves of Tulsi and Bel Patra. All these leaves
can be boiled together for increasing the potency of the filtered extract.
Amla or the Indian goose Berry
is similarly effective in managing sugar levels.