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When you have prediabetes or diabetes, it can be difficult to know which foods and drinks are the best choices. But these 10 picks from Dr. Ganesh Kadhe, Associate Director, Nutrition Medical and Scientific Affairs, Abbott can help you keep your numbers in check.
1. Beans (any kind)
Lentils, kidney beans, black beans or chickpeas are a low glycemic index food. (Photo: Canvas)
Lentils, kidney beans, black beans or chickpeas are a low glycemic index food. This means that their carbohydrates are released gradually so that they are less likely to cause blood sugar spikes. They are so beneficial that a recent study found that eating one cup of beans per day for three months on a low glycemic index diet lowered HbA1c (hemoglobin A1c) levels by half a point. percentage.
Try it: replace your usual dal with rajma in your next meal every now and then
2. Apples
Put an apple in your lunch bag or grab one between meals. (Photo: Canvas)
You might think there’s no place in a diabetic meal plan for fruit, but apples are low on the glycemic index as well. Aiming for foods with a low or medium glycemic index is one way to manage blood sugar. Eating an apple someday has its benefits – they’re high in fiber, vitamin C, and fat free! Not to mention a portable and easy snack option.
Try it: throw an apple in your lunch bag or grab one between meals. Try baking them with a hint of cinnamon for hot treats when you crave desserts.
3. Almonds
Try adding more almonds to your diet to get your daily dose of this blood sugar balancing mineral.
These crunchy nuts are high in magnesium, a mineral that can help your body use its own insulin more efficiently. Try adding more almonds to your diet to get your daily dose of this blood sugar balancing mineral. Plus, nuts like almonds are high in monounsaturated fats, protein, and fiber, making them a great way to help manage blood sugar.
Try it: For healthy snacks on the go, pack 30g servings of almonds in individual containers.
4. Spinach
This leafy green vegetable has just 21 calories per cooked cup and is packed with blood sugar-friendly magnesium and fiber. Plus, you can enjoy spinach raw, sautéed in olive oil, in your favorite palak paneer, or even mixed, making it a versatile choice too!
Try it: add a handful of baby spinach to your next smoothie or use them in place of lettuce in a salad.
5. Chia seeds
You may have heard that losing or managing weight is one of the best things you can do to improve your blood sugar. Chia seeds can help. In one study, people with diabetes who added about an ounce of chia seeds to a calorie-controlled diet for six months lost four pounds and cut an inch and a half off their waistlines. Besides being high in fiber, these gemstones also contain protein and provide 18% of your recommended daily intake of calcium.
Try it: combine a quarter cup of chia seeds with a cup of 1 percent skim milk and half a cup of diced fruit. Refrigerate overnight and enjoy for breakfast the next morning.
6. Add a diabetes specific formula
In addition to lifestyle changes and regular exercise, it is advisable to add a diabetes-specific formula to your diet. Look for a formula designed with special ingredients like complex carbohydrates, vitamins, and antioxidants to help manage the constant release of glucose. Ideally, the formula should be included in your breakfast, lunch, or dinner as a partial meal replacement in one of your modified meals, which helps control blood sugar and weight.
Try it: Carry a serving of the formula in your shaker (consume with water) so you always have a healthy snack on hand, no matter how hard your day is.
One study found that eating the equivalent of about 2 cups of blueberries per day improved insulin sensitivity in overweight people. (Photo: Canvas)
7. Blueberries
Another fruity option: The evidence for the health benefits of consuming blueberries is quite compelling. Blueberries contain compounds that help reduce the risk of heart disease and improve the way your body uses insulin. One study found that eating the equivalent of about 2 cups of blueberries per day improved insulin sensitivity in overweight people with insulin resistance. They are also a great source of fiber and other nutrients such as vitamin C and antioxidants.
Try it: Take half a cup of fresh blueberries (or thawed and frozen blueberries) and pour in unsweetened plain yogurt. Or add a cup of blueberries to your smoothie.
8. Oatmeal
Oatmeal isn’t just good for your heart. It can also be beneficial for your blood sugar. Just like apples, oatmeal and oatmeal have a low glycemic index. Just keep in mind that while oatmeal and oatmeal are great choices, highly processed instant and quick oats tend to have a higher glycemic index, so they don’t is not as good for blood sugar.
Try it: go for steel-baked oatmeal or oatmeal with masala for a savory option and with blueberries for a sweet option and enjoy a hearty, hot breakfast.
Add turmeric to your daily cooking and make sure you don’t miss your daily dose of turmeric. (Photo: Canvas)
9. Turmeric (Haldi)
This golden spice contains curcumin, a substance that can keep your pancreas healthy and prevent prediabetes from turning into type 2 diabetes.
Give it a try: add turmeric to your daily cooking and make sure you don’t miss your daily dose of turmeric.
10. Chamomile tea
Chamomile tea has long been used for a variety of ailments. Existing research shows that it has antioxidant and anti-cancer properties, and a recent study showed that it can help you manage your blood sugar as well. When study participants drank a cup of chamomile tea after meals three times a day for six weeks, they showed reduced blood sugar, insulin, and insulin resistance.
Try it: replace an after-dinner cocktail with a cup of freshly brewed chamomile tea. Try adding a lemon wedge for flavor and an extra dose of vitamin C.
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