Try These 6 Winter Foods For Managing Diabetes
Meals that keep us warm and full are always a priority in winter. However, if you have diabetes, keep an eye on what you eat, as many classic comfort foods are high in carbohydrates, which can raise blood sugar levels. Experts believe that by making the right dietary changes, one can enjoy the good weather while remaining healthy. âWinter is a season that can be tough on your body; we all need to be aware of what we eat on a daily basis, especially those with pre-existing ailments / diseases like diabetes. People with diabetes should be extremely careful about their diet and lifestyle, especially if they tend to exercise less, âadvises Rajeswari V Shetty, HOD-Dietetics, Fortis SL Raheja Hospital, Mahim, sharing a list of winter foods that can help control diabetes.
Sweet potatoes: Unlike potatoes, this vegetable has a low glycemic index. They tend to break down slowly in the body causing fewer fluctuations in blood sugar compared to potatoes. It’s also a good source of fiber, marking another victory in managing weight and helping control sugar levels. They contain complex carbohydrates and are rich in nutrients.
Mustard leaves: Mustard greens are low in calories and have a very low glycemic load. These leaves are rich in phytonutrients, vitamin C, vitamin K, calcium, and potassium, which is an added benefit for diabetic patients. Just one serving will give you the nutritional boost you need. It can be had in various forms like adding it to a salad, like a smoothie or sautÃ©ing them, including in a soup.
Beet: There is a misconception about beets that people with diabetes should not consume it. Although beets are sweet, they are a rich source of fiber and minerals like potassium, iron, and manganese. Beets also contain an antioxidant known as alpha lipoic acid, which can lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in diabetic patients. Additionally, studies with alpha lipoic acid have shown decreased symptoms of peripheral neuropathy and autonomic neuropathy in people with biabetes. It can be incorporated in various ways such as beetroot soups, salads. You can even use it in a paratha.
Cinnamon: It is a digestive aid that helps regulate blood sugar. Cinnamon increases insulin sensitivity when consumed and is rich in antioxidants. Various studies have shown that consuming 1, 3 or 6 g of cinnamon per day reduces blood sugar, triglycerides, LDL cholesterol, and total cholesterol in people with type 2 diabetes. As cinnamon does not contribute to blood sugar. In calorie intake, people with type 2 diabetes or high levels of glucose, triglycerides, LDL cholesterol and total cholesterol may benefit from its regular inclusion in their daily diet. It can be taken as cinnamon tea or put in the attack (wheat flour) by making rotis, and even pour a small amount over a healthy sandwich, or drink cinnamon infused water.
Guava: This fruit has been named a super food because of its highly nutritious content. It is high in potassium and low in sodium, high in fiber and vitamin C, also has a low glycemic index. This special winter fruit is one of the best choices for a diabetes diet. Guavas have a very low glycemic index and glycemic load, which makes them a great choice for diabetics. You can even cook guavas and use them as a vegetable.
Vegetable soup: A bowl of hot vegetable soup is very comforting and beneficial. It helps in weight loss and diet control because it gives a feeling of fullness. Soups are a great comforting winter dish. Prepare yourself a bowl of healthy vegetable soup with all the seasonal vegetables and your favorite vegetables, combine it with legumes which increase the fiber content and make it high in protein. It also helps keep the body warm from the cold. It adds fiber to your intake which helps maintain your diet and your diabetes. Having soup before a meal makes you eat less food. So, soups are the best way to incorporate healthy food in the tastiest way. One can also add oats or barley to the soup and make it a balanced and nutritious meal leading to better sugar control.
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