Diabetes diet for Indians

High fiber foods are known to lower blood cholesterol and blood sugar levels. Whole grains, oats, channa atta, millets and other high fiber foods should be included in foods for diabetics. Maida, sooji, noodles, pasta should be avoided. If one feels like consuming pasta or noodles, it should always be accompanied with vegetable /sprouts.

Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management, a very good example for food for diabetics.

Barley is great for a healthy diet. Barley includes both soluble and insoluble fiber in abundance. It can be added to soups, cereal and salads.
This food for diabetics reduces the rise in blood sugar after a meal by almost 70 per cent, and hence keeps your blood sugar lower and steadier for hours.

While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. This food for diabetics are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control.

Milk is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option as a fod for diabetics, however other product like curds, butter milk and or cottage cheese are also good substitutes. But, one should ensure that low fat milk is consumed, as fat in milk is not healthy and also adds to extra calories.

Vegetables are a good source of vitamins and fiber. High fiber vegetables such as peas, beans, broccoli and spinach /leafy vegetables should be included as food for diabetics. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet.

It is important to choose fats wisely as some fats are healthier for the body than others. One should carefully choose cooking oils that are high in MUFA (Monounsaturated Fat) as these fatty acids control bad cholesterol and control diabetes as well. High N3, with low saturated fatty acid content is another good property of oil.

Fruits high in fiber such as papaya, apple, orange, pear and guava should be consumed. Fruits contain fructose which does not let the blood sugar levels rise immediately and thus can be easily consumed as food for diabetics. However, calories from excess intake remain.

Apples are naturally low in calories, yet their high fibre content. This food for diabetics fills you up, battles bad cholesterol, and blunts blood-sugar swings. Eat them whole and unpeeled for the greatest benefit, or make a quick baked apple.

They’re rich in protein, fibre, and good fats similar to the kind found in fish. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. The best way to have this food for diabetics in in the morning as soon as you get up. A tablespoon of it works wonders.