Jeffrey Salazar
Diabetes is a chronic disease caused by the body's inability to produce or properly use insulin, a hormone that regulates carbohydrate metabolism. This results in above-normal blood sugar levels. To manage diabetes, pharmacotherapy, lifestyle changes, and diet control are essential. Indian food can be a great way to control blood sugar levels and manage diabetes. A balanced diet with healthy foods is key. This includes whole grains, leafy greens, lentils, and nuts. It's important to limit sugary foods, fried snacks, refined flour products, and desserts. Additionally, eating frequent small meals, monitoring blood glucose levels, and incorporating exercise are vital components of diabetes management when paired with an informed Indian diet.
How to Control Blood Sugar with an Indian Diet
| Characteristics | Values |
|---|---|
| Carbohydrates | Excessive carbs can increase blood sugar levels. Complex carbohydrates like whole grains are better than simple carbs like white flour and refined sugar. |
| Proteins | Proteins are vital for diabetes control and can prevent muscle loss. Good sources include eggs, meat, fish, chicken, and vegetarian options like dals, paneer, and besan. |
| Fats | Necessary for overall health, but choose good fats like monounsaturated and polyunsaturated types found in nuts, seeds, avocados, and fatty fish. |
| Vitamins and Minerals | Diabetics need chromium, magnesium, vitamin D, and B-complex. Leafy greens like spinach, kale, and methi are great sources. |
| Sugar and Sweeteners | Avoid sugary foods and beverages, including desserts, pastries, ice cream, and sweetened drinks. |
| Whole Grains | Opt for whole grains like oats, barley, quinoa, brown rice, and millets, which can help control blood sugar. |
| Fruits | Higher intake of fruits like strawberries, grapes, and apples is associated with a lower risk of type 2 diabetes. Bananas also contain resistant starch, which may aid in blood sugar control. |
| Vegetables | Include non-starchy vegetables like spinach, cucumbers, and bell peppers, which have less impact on blood sugar. |
| Meal Timing and Frequency | Eat lunch on time daily. Dinner should be 2-3 hours before bedtime. Include small, frequent meals throughout the day to maintain stable blood sugar. |
| Spices and Seeds | Fenugreek seeds, cumin, coriander seeds, and garlic can help control blood sugar levels and have additional health benefits. |
| Exercise | Physical activity is important for diabetes management as it increases insulin sensitivity. |
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What You'll Learn
- Eat more whole grains, nuts, seeds, avocados, and fatty fish
- Avoid sugary drinks, pastries, fried foods, and desserts
- Consume more garlic, coriander seeds, and apple cider vinegar
- Eat leafy greens and non-starchy vegetables like spinach and kale
- Exercise and move your body to promote blood flow and maintain blood sugar
Eat more whole grains, nuts, seeds, avocados, and fatty fish
Whole grains are an important part of a healthy diet for people with diabetes. They are a good source of beneficial nutrients and are associated with a decreased risk of heart disease, stroke, and type 2 diabetes. When choosing grains, opt for whole grains over refined grains to help maintain optimum blood sugar readings. Examples of whole grains include sorghum, quinoa, amaranth, buckwheat, millet, and pure oats. Check ingredient lists to ensure that whole grains are included and be aware of misleading naming practices. Preparing larger amounts of whole grains at once and freezing leftovers can be a convenient option, as whole grains tend to have a shorter shelf life than refined grains.
Nuts are a nutritious and easy addition to a diabetes-friendly diet, offering protein and beneficial fats. Almonds, in particular, have been found to help control blood sugar levels and reduce the risk of heart disease. A 2017 study found that daily almond consumption helped manage blood sugar levels and improved lipid profiles in people with type 2 diabetes. Walnuts, pistachios, cashews, and peanuts are other nut varieties that may benefit individuals with type 2 diabetes. When choosing nuts, opt for raw, unsalted, and unsugared varieties, and consume in moderation, with a serving size of about a small handful or one-quarter of a cup.
Seeds are another food group that can help manage blood sugar levels. Chia seeds, for example, have been linked to improved insulin sensitivity and reduced blood sugar levels. A 2020 review of animal studies found that chia seeds may help regulate blood sugar and potentially reduce the risk of diabetes. Okra seeds have also been identified as a powerful antidiabetic compound, with animal studies suggesting they can help lower blood sugar levels. Mustard seeds, when added to cooked broccoli, can enhance the availability of sulforaphane, which has been linked to reduced blood sugar levels.
Avocados are a nutritious option for people with diabetes due to their low carbohydrate and high fibre and healthy fat content. The monounsaturated fatty acids (MUFAs) in avocados can help raise "good" HDL cholesterol and lower "bad" LDL cholesterol and triglyceride levels, which can reduce the risk of heart disease and stroke. Additionally, the fat and fibre content of avocados can help slow digestion and reduce blood sugar spikes. People with diabetes can include avocados in their diet in moderation without worrying about raising their blood sugar levels.
Fatty fish, such as salmon, trout, and sardines, are rich in omega-3 fatty acids, which are healthy fats that can support heart health and reduce the risk of diabetes-related complications like heart disease and stroke. Aim to consume at least two servings of fatty fish per week, prepared through grilling, baking, or broiling rather than breading or frying to avoid additional carbs and calories.
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Avoid sugary drinks, pastries, fried foods, and desserts
When it comes to an Indian diet, there are a few things to keep in mind to control blood sugar levels and avoid sugary drinks, pastries, fried foods, and desserts. Here's a detailed breakdown:
Sugary Drinks
- Carbonated drinks, sodas, sweetened iced tea, and fruit juices are loaded with added sugars. These empty calories offer no nutritional value and can lead to a higher risk of obesity, diabetes, and heart disease. Opt for water or coconut water instead.
- Fruit juices are concentrated sources of sugar, and it's better to eat a piece of fresh fruit, which provides fibre and keeps you feeling full for longer.
Pastries
- Pastries, such as samosas, are often deep-fried and loaded with carbohydrates and unhealthy fats. These can cause a sudden spike in blood sugar levels. Choose baked or steamed alternatives instead of fried ones.
- If you're craving something savoury, opt for chana masala, a blend of chickpeas, garlic, ginger, and spices, or tandoori chicken, grilled without excess oils or fats.
Fried Foods
- Indian cuisine often includes fried snacks like pakoras (vegetable fritters) and samosas. These are loaded with saturated fats and excessive carbohydrates, which can increase blood sugar levels.
- Instead of fried foods, opt for grilled or baked alternatives. For example, choose tandoori fish or lamb, which are cooked without added oils or fats, retaining the natural flavours of the meat and marinade.
Desserts
- Traditional Indian desserts like gulab jamun and jalebi are high in sugar content and can cause a rapid increase in glucose levels.
- Instead, try kheer (rice pudding) topped with fruit, or opt for fresh fruits as a sweet ending to your meal. Dark chocolate (at least 70% cocoa) is another option, but consume it in moderation and watch your portion sizes.
Remember, the key is to make informed choices and opt for alternatives that are grilled, baked, or steamed instead of fried. Choose whole foods, such as fruits and vegetables, over processed snacks, and always watch your portion sizes. These simple swaps will help you control your blood sugar levels while still enjoying the delicious flavours of Indian cuisine.
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Consume more garlic, coriander seeds, and apple cider vinegar
Garlic has been a favourite herb in traditional medicine, with several medicinal properties. Studies have shown that garlic has a significant effect on lowering blood glucose levels. Garlic can be consumed raw or as an oral extract.
Coriander seeds, or dhaniya seeds, are also said to help manage diabetes. Coriander seeds are said to reduce blood glucose levels and maintain insulin activity. The ethanol present in the seeds is said to be effective in reducing serum glucose or blood sugar. The best way to consume coriander seeds is to soak a handful of them in water overnight and drink the water first thing in the morning. Coriander seeds can also be added to dishes to increase the consumption of these healthy seeds. However, it is important to consult a doctor before switching to coriander seed water as consuming medicines and coriander seeds simultaneously may significantly drop blood sugar levels.
Apple cider vinegar has also been explored as a potential remedy for diabetes. It is typically safe, so it may be worth trying if you have diabetes. The best way to consume apple cider vinegar is to dilute 1-2 tablespoons of vinegar in a glass of water to decrease irritation to the stomach and damage to the teeth.
In addition to these foods, a balanced diet that includes healthy carbohydrates, proteins, and fats is the most effective way to prevent and manage diabetes. It is important to limit refined and processed carbohydrates and foods with added sugars. Instead, opt for nutrient-dense, fibrous carbohydrates such as fruits and vegetables. Increasing physical activity can also positively impact blood sugar management.
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Eat leafy greens and non-starchy vegetables like spinach and kale
Eating leafy greens and non-starchy vegetables like spinach, kale, cucumbers, and bell peppers is a great way to control blood sugar levels. These vegetables are packed with vitamins, minerals, and fiber, and have very few calories and carbohydrates. This makes them an excellent choice for managing diabetes and promoting overall health.
Leafy greens such as spinach are nutrient-dense and low in calories. Spinach is rich in iron, which is essential for healthy blood flow, and contains alpha-lipoic acid, which can help alleviate symptoms associated with polyneuropathy for individuals with diabetes. Kale is another nutrient-rich vegetable that can help control blood sugar levels. It is a good source of nitrates, which can help reduce blood pressure and improve circulatory health.
Non-starchy vegetables like cucumbers and bell peppers can also help manage blood sugar. Cucumbers belong to the Cucurbitaceae family of produce, which has been found to lower blood sugar levels and reduce inflammation in the body. Bell peppers, on the other hand, are a good source of vitamin C, which is important for heart health.
When incorporating these vegetables into your diet, it is important to consume a variety of colours to ensure a range of nutrients. Additionally, aim for half a plate of non-starchy vegetables, a quarter of complex carbohydrates, and a quarter of protein. You can also snack on raw vegetables with a yogurt-based dip instead of sugary options.
While leafy greens and non-starchy vegetables are excellent choices for blood sugar control, it is important to remember that no single food should be eaten limitlessly. Portion control and considering the carbohydrate content are crucial in managing blood sugar levels.
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Exercise and move your body to promote blood flow and maintain blood sugar
Exercise is an incredibly beneficial way to control blood sugar levels. According to Dr. Janelle Duah, MD, a Yale Medicine primary care physician, "The more muscle you have, the better your blood sugar control, as the muscles are able to take that sugar up from the blood and use it to create energy." She also states that sticking to an exercise program for just eight weeks can lower blood sugar levels to a point comparable to diabetes medications.
Moderate-to-high-intensity cardiovascular exercises that significantly elevate the heart rate are recommended. This includes brisk walking, jogging, swimming, and cycling. These activities can lower blood glucose levels in the short term, and regular physical activity can also lower your A1C levels over time.
It is important to understand how your blood glucose levels respond to exercise. Checking your blood glucose levels before and after exercising can help you see the benefits of physical activity and prevent your blood glucose levels from becoming too high or too low. Hypoglycemia can occur during or after exercise, so it is crucial to treat it immediately if your blood glucose reading is 100 mg/dL or lower. Consume 15–20 grams of carbohydrates and check your blood glucose again after 15 minutes. Repeat these steps as needed until your blood glucose reaches at least 100 mg/dL.
In addition to cardiovascular exercises, building muscle mass through strength training or resistance exercises can also help improve blood sugar control. Muscle tissue is more responsive to insulin and can help remove excess glucose from the bloodstream. Incorporating a combination of cardiovascular and strength training exercises into your routine can be an effective strategy for managing blood sugar levels.
Overall, regular exercise and physical activity are essential for promoting blood flow and maintaining healthy blood sugar levels. It is a key component, along with dietary modifications and lifestyle changes, in managing diabetes and preventing diabetes-related complications.
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Frequently asked questions
Whole grains such as oats, barley, quinoa, and brown rice can help maintain optimum blood sugar readings. Chia seeds are high in fibre and low in digestible carbohydrates, making them a good option. Fruits like strawberries, grapes, and apples are associated with a lower risk of type 2 diabetes. Vegetarians can include proteins like dals, paneer, or besan in their diet, while non-vegetarians can opt for steamed or grilled meats, seafood, and chicken.
Foods with a high glycemic index, such as white rice, naan, and sweets, can cause a spike in blood sugar levels and should be avoided or consumed in moderation. Fried foods, sugary beverages, pastries, baked goods, and desserts are also best avoided as they are high in unhealthy fats, refined carbohydrates, and sugar.
Yes, certain spices and herbs used in Indian cuisine can help control blood sugar levels. These include garlic, coriander seeds, and fenugreek seeds. Additionally, traditional Indian dishes like roti made from whole wheat, ragi, barley, jowar, or bajra are better options than white flour bread for managing blood sugar.
