Calling all diabetics: Here’s why you need to nosh on fermented foods

If you are a diabetic, eating certain foods can make a huge difference to your health. Here’s why fermented foods must definitely be a part of your diet!
Probiotic foods
Include fermented foods in your diet today! Image courtesy: Shutterstock
Shreya Gupta Updated: 13 Oct 2023, 17:12 pm IST
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Lately, the web has been abuzz with the wonders of fermented foods, and as it turns out, these are superfoods indeed! And that means all those pickles, vinegar-laden sauces, kombucha, kefir and even your favourite South Indian staples, like idli and dosa, are good for health. Surprised, aren’t we?

There’ve been several claims of how fermented foods can help lower blood sugar in diabetics. To find out the truth, we have Amreen Shaikh, head dietician and nutritionist at Wockhardt Hospital, Mumbai, who will help us decode how fermented foods can help diabetics. 

1. Rich in probiotics
“Fermented foods are rich in probiotics and promote good bacteria in the intestine. This encourages better absorption of carbohydrates, and that prevents blood sugar levels from spiking,” says Amreen.

Consuming these probiotic-rich foods means that you are adding beneficial bacteria and enzymes to your overall intestinal flora, and that’s all you need for good gut health.

2. Helps control cholesterol and heart diseases
People who are suffering from diabetes are always at risk of high cholesterol. Consuming fermented foods helps to decrease serum cholesterol levels, and at the same time, inhibits the activity of vasoconstrictors in the body that are known to cause cardiovascular diseases.

best foods for diabetics
Yogurt has been keeping you healthy for all this while. Image courtesy: Shutterstock

Probiotics like yogurt are known to improve cholesterol levels, and help to stimulate insulin sensitivity, benefiting those with type-2 diabetes.

3. Regulates weight
Weight gain is directly proportional to an increase in blood sugar levels. So, the lower your weight, the lower your chances of being diabetic. Controlling your weight is the key to managing type 2 diabetes, and with fermented foods that are low-carb and nutrient-rich, weight loss is just a step away!

“You can consume fermented foods like probiotics sauce once a day, to improve your gut bacteria, which can then help you regulate your weight and blood sugar,” she added.

Also, read: You can reverse diabetes by losing weight, according to this British study

4. High on nutrition
The process of fermentation improves the quality of protein and increases the content of vitamin B, C and minerals. Besides, it is rich in fibre and facilitates easier digestion and absorption, which in turn reduces the risk of a spike in blood sugar levels.

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best foods for diabetics
Get hold of fermented foods to keep blood sugar in control. Image courtesy: Shutterstock

Fermenting has been one of the oldest methods of preserving food, and now we know why our elders swear by it! Incorporate these fermented foods in your diet, and say hello to good health.

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About the Author

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always. ...Read More

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