There are around 72.96 million cases of diabetes in the adult population of India. The prevalence in urban areas varied between 10.9% and 14.2% and prevalence in rural India around 3.0-7.8% among the population aged 20 years and above with a much higher prevalence among individuals aged over 50 years (ICMR-INDIAB) Study).*
However, this is not secret that having a well-stocked kitchen makes it simpler to eat healthily. But what must you keep on hand if you have diabetes?
Thinking about what foods you need to limit, such as cakes or sweets, could make you feel deprived. Rather, it is better to focus on the various delicious, good-for-you foods that you can add to your diet that can truly help manage your blood sugar.
In this blog, India’s leading Diabetes Educator and Nutritionist Avni Kaul, shares foods that deserve to be in your kitchen always if you are suffering from diabetes.
Whole Grains
Think of brown rice, quinoa, millets, or barley. Though they are high in carbohydrates, whole grains are also rich in fiber, which digests at a slower pace compared to low-fiber refined carbohydrates (such as white bread).
In turn, they will have less of an impact on your blood sugar.
Keep a watch on your portions, though. When eating any whole grain, it is critical to realize one serving [about 1/3 cooked cup] is equal to 15 grams of carbohydrates.
Eggs
Whether you prefer them scrambled, poached, or hard-boiled, one thing is certain eggs are protein powerhouses that can assist weight loss by stabilizing blood sugar levels and suppressing hunger.
That is good news if you have diabetes, since losing as small as 4.5 kg weight could help improve your blood glucose and even make it possible to reduce back on your medications, as per the American Diabetes Association.
Fatty Fish
People having type 2 diabetes are nearly four times more likely to die of heart disease than those without T2D, as per the American Heart Association.
The good thing is that a diet high in omega-3-packed fish such as salmon, sardines, mackerel, tuna (these fish can be purchased from several online stores) may reduce the risk of heart disease and stave off inflammation.
Leafy Greens
Leafy greens such as spinach, mustard, Methi are low in calories and carbohydrates but full of nutrition, making them a smart staple for people with diabetes as well as those with pre-diabetes, too.
“Green leafy vegetables could reduce type 2 diabetes risk because of their high concentrations of polyphenols and vitamin C, both of them have antioxidant properties, besides also rich in magnesium, a mineral that has been shown to help fight insulin resistance.
Beans
Keep a cupboard filled with black beans and chickpeas, as well as fast-cooking options such as lentils. The fiber and protein in beans assist keep your blood sugar stable.
Over time, that can give up to big benefits. Adults having type 2 diabetes who ate a cup of lentils or beans regularly saw their A1C levels drop by half a percentage point within 3 months, found one JAMA study*.
*Sources: https://pubmed.ncbi.nlm.nih.gov/23089999/ and https: //www.livemint.com/science/health/government-survey-found-11-8-prevalence-of-diabetes-in-india-11570702665713.html)
