It’s scary how diabetes has almost turned into an epidemic in the last few decades, what with poor diets and sedentary living becoming a way of life. The numbers are testimony to this fact. According to the World Health Organisation (WHO), the global prevalence of diabetes among adults over 18 years of age has risen from 4.7% in 1980 to 8.5% in 2014. It doesn’t end here, because the WHO has also said that diabetes could be the seventh leading cause of death in 2030.
The problem with diabetes is that it affects every organ in your body, whether it is your kidneys, heart or pancreas. Although there is medication to keep your blood sugar levels in check, it is important to understand the significance of a nutritious diet that includes foods with low glycemic index.
By definition, the glycemic index is a relative ranking of carbohydrates in foods, according to how they affect blood glucose levels. The carbs that have a low GI value, of 55 or less, are slowly digested, absorbed and metabolised—and do not cause a spike in blood glucose.
As the name suggests, this vegetable is quite bitter to taste, and that’s why it’s really not a favourite amongst people! Whatever be the case, diabetics must nosh on bitter gourd or karela, since it helps to utilise sugar in an adequate manner, and not convert it into fat. And that means you lose weight too!
All because bitter gourd contains polypeptide-p or p-insulin, which has been shown to control diabetes naturally. So ladies, think no more and get used to karela!
This leafy vegetable has become popular in the last few years. Blame it on fancy Instagram feeds showcasing kale smoothies or those crunchy salads. But whatever said and done, this superfood is a boon for diabetics!
It’s high on fibre and helps with weight loss too. If you find yourself reaching out for all kinds of junk food, then kale is perfect for you, because it will keep you satiated for a long time. What’s more? It takes time to digest this superfood, and that means your blood sugar levels won’t shoot up!
Another leafy vegetable that’s on our list is spinach, which is both non-starchy and diabetic-friendly. This veggie contains generous amounts of fibre, which helps to keep your blood sugar levels in control. Moreover, Popeye’s favourite food has a low glycemic index, and is rich in nutrients like vitamin A and lutein, vitamins C, E and K, magnesium, manganese, folate, iron and copper, among others.
Again, these seeds taste better, but they will add the right amount of sweetness to your health. That’s because sesame seeds are known to control blood sugar levels, and are great for colon health too. As per a study conducted by the Journal of Clinical Nutrition in 2011, those with type 2 diabetes were given sesame oil, and they had greater reduction in blood sugar levels than those who didn’t consume it.
So now that you know all about these, it’s time to stock them up, and effectively manage your blood sugar levels!