Diabetes is a chronic disease which has taken a toll on health in recent years. Diabetes leads to several other health problems like it doubles the risk of stroke and heart attack, accelerates ageing and damages the kidneys. In India, Diabetes is becoming a growing challenge. As per the World Health Organisation, around 8.7% of the Indians between the age group of 20 to 70 years are diabetic. Diabetes is a non-communicable disease but is increasing due to several factors like unhealthy diet, rapid urbanisation, and hectic work schedule. It occurs when the pancreas is not able to produce enough insulin or the body is unable to effectively use the insulin produced.

Diabetes is basically of two types:

Type 1 diabetes and Type 2 diabetes.

Type 1 diabetes is caused due to the lack of insulin production. Type 2 diabetes is caused because of the ineffective use of insulin produced with the body. Regular physical activity and a healthy diet can help in preventing and controlling diabetes.

Here is the list of some foods that can help in controlling diabetes:

1. Methi or Fenugreek Seeds

Fenugreek seeds help in lowering the blood sugar by absorbing carbohydrates and slowing down the digestion. They are high in soluble fibre and hence lower the blood glucose level and improve the glucose tolerance capacity of the body. Fenugreek seeds contain saponins which reduce the absorption of cholesterol from fatty foods. Consuming nearly 100 grams of fenugreek seeds can significantly contribute in lowering the bad cholesterol and triglycerides.

How to consume:

As fenugreek seeds are quite bitter in taste, one can consume it in powdered form. Take half teaspoon fenugreek seeds powder with lukewarm water every day on an empty stomach for better results.

2. Amla or Indian Gooseberry

Indian Gooseberry is a traditional remedy for controlling the blood sugar levels. Gooseberry contains a mineral called chromium which regulates the carbohydrate metabolism and also helps in preparing the body to become more responsive to insulin. It helps in keeping the blood glucose level under control. Amla contains polyphenols which help in protecting our body from oxidative stress which is caused by blood sugar. Amla assists in proper absorption of insulin which ultimately leads to a reduction in blood sugar levels. It helps in making the body more responsive to insulin.

How to consume:

Amla can be eaten raw or one can drink its juice.

3. Berries Like Blueberries and Blackberries

Fruits are packed with fiber, minerals, and vitamins. They are beneficial for health. But, some fruits particularly berries like strawberries, blueberries, and blackberries are helpful in controlling blood sugar level in the body. Berries have low-carbohydrate density and high fiber content which makes them one of the best fruits for diabetic people.

How to consume:

You can eat the blueberries and blackberries alone, or try adding them to a non-fat yogurt.

4. Nuts and Dry Fruits

Nuts and dry fruits are considered as super snacks. They are a healthier alternative to munch on while you are working or want to eat light snacks. Nuts and dry fruits have high proteins and low carbohydrates. They also contain monounsaturated and polyunsaturated healthy fats which are capable of lowering the bad cholesterol and raising the level of good cholesterol which prevents the blockage in the arteries. Nuts and dry fruits have the capability of reducing the risk of heart disease by 47%.

How to consume:

You can simply munch nuts and dry fruits when you feel hungry. Well, consuming nuts like almonds and walnuts early in the morning on an empty stomach will be extremely beneficial.

5. Cinnamon

Cinnamon, commonly known as Dal Cheeni, can imitate insulin and also increase insulin sensitivity. It helps in lowering blood sugar and control diabetes by increasing the transport of glucose in the cells and emulating the effects of insulin. Cinnamon also helps in lowering fasting blood sugar. Several studies have shown that cinnamon can lower blood sugars after meals. The risk of common diabetes problem can also be lowered by the consumption of cinnamon in meals.

How to consume:

Cinnamon is one of the important ingredients of Indian cuisine which is used for adding flavours. So, one can use it in food or it can also be consumed in powdered form with hot water.

6. Leafy Greens

Leafy greens like spinach and cabbage help in keeping diabetes in control because they have a high concentration of polyphenols which also have antioxidant properties. It also contains magnesium which further contributes to reducing the risk of diabetes. Leafy greens help in reducing the inflammation and fasting blood sugar level for type 2 diabetes. They are good sources of minerals and vitamins which are essential for the body. Antioxidants like lutein and zeaxanthin are present in most of the green vegetables which protect the body from diabetic complications.

How to consume:

You can drink the juice of green leafy vegetables, use them in salads or cook them.

So, coax your friends and family into eating all the mentioned foods.