Diet planning is an effective strategy for the management of various aspects of diabetes. If you or someone you love has diabetes, knowing the best food for diabetics can help promote health and prevent further decline.
Consider these recommendations from the traditional ancient medical science of Ayurveda.
According to Ayurveda, diabetes mellitus is known as Madhumeha and it arises in two ways. Aggravation of Vata dosha due to tissue depletion (dhatukshya), is one-way diabetes develops.
Obstruction of the channels (srotas) through blockage by Kapha dosha and fatty tissue (Kapha Meda Avarana), is another cause of diabetes.
Both of these causes increase Vata dosha which may manifest over time as diabetes mellitus. What can you do?
Favor foods with a low glycemic index.
The glycemic index identifies foods that increase blood sugar rapidly. This handy tool allows you to favor foods that have much less effect on blood sugar.
Eating lower glycemic index foods helps in diabetes by keeping control of blood sugar levels and not allowing them to rise too much.
All of the foods listed here have a low glycemic index and provide key nutrients that are lacking in the typical western diet such as calcium, potassium, fiber, magnesium, vitamins A (as carotenoids), C, and E.
The meal plan should be based on one receiving 50 to 60 percent of the daily calories from carbohydrates, 15 percent from proteins, and the remainder from fats or oils.
The World Health Organization recommends a minimum consumption of 5 – 10 portions of fruits and vegetables per day. Lessen fat, salt, alcohol, and caffeine in your diet.
Low glycemic foods includes whole-grain breads, oatmeal (slow-cooked), all bran cereals, converted or parboiled rice, brown rice, pumpernickel bread, pasta, all beans, peas, lentils, apples, oranges, tomato juice, sweet potatoes, carrots, broccoli, cauliflower, peaches, pears, grapefruit, oranges, sweet corn, dark leafy green vegetables, popcorn, marmalade, skim or 1 % milk, low fat milk, yogurt and soy milk.
All of the foods listed here have a low glycemic index and provide key nutrients that are lacking in the typical western diet such as calcium, potassium, fiber, magnesium, vitamins A (as carotenoids), C, and E.
A diabetic meal plan should contain 50 to 60 percent of daily calories from carbohydrates, 15 percent from proteins, and the remainder from fats or oils. The World Health Organization recommends a minimum consumption of 5 – 10 portions of fruits and vegetables per day. Lessen fat, salt, alcohol, and caffeine in your diet.
Aim for 40 grams of fiber a day, but start slowly. Load up on beans, vegetables, and fruits. For whole grains, aim for at least 3 grams per serving on food labels and at least 10 grams per meal.
A variety of foods that should always be included in the diet is as follows.
If you’d like to learn more about Ayurveda and how it can help with diabetes and other metabolic conditions, check out Todd Caldecott’s course below.
Whole grains could effectively regulate the glycemic response, increase insulin sensitivity, improve pancreatic β-cell functions and increase insulin secretion.
Whole and multi-grain bread, whole-wheat pasta, brown rice, low-fat and multigrain crackers, low sugar, whole grain cereals, oatmeal, bran, bulgur, buckwheat, low-fat, whole-grain baked goods with added bran or oat bran, pasta, high fiber cereal, corn, oatmeal, millet, barley, and rye.
According to Ayurveda…. barley (yava) is the best grain for managing diabetes.
Different preparations of barley can be taken such as barley cooked with water (mantha), barley cooked without adding any unctuous substance or fat (odana), barley porridge (vatya), barley with roasted cornflour (saktu), barley pancakes (apupa), barley bread and barley-based chapattis or tortillas. Wheat can also be taken.
Ayurveda prescribes old rice (purana shali), as one of the cereals beneficial to diabetic patients.
Several studies indicate that regular consumption of various fruits and vegetables in diabetic patients can lead to improved glycemic control, reduced HbA1c and triglyceride levels, enhance antioxidant defense system, attenuated oxidative stress and inflammatory markers, decreased the risk of diabetic retinopathy and lower the burden of carotid atherosclerosis.
Fruits
The fruits with a low glycemic index include apples, peaches, pears, grapefruit, grapes, oranges, melon, dried apricots, raisins, kiwi, berries, cranberry, blackberries, black raspberries, blueberries, red raspberries, strawberries, cherries, barberries, plums, litchi fruit, durian, pomegranates, bananas, avocados, persimmon, guava, papaya, kokum fruit, jackfruit, acai, goji, watermelon, dates, figs, syzygium cumini or jamun, Indian gooseberry, wood apple, sugar palm and lotus.
Avoid olives and pineapples. Avoid fruit juices. Instead opt for whole fruits, as they contain more fiber and are more filling.
If juice is a must when buying canned fruit juices, one should check the label for the following: unsweetened or extra-light, no sugar added. Stay away from fruits that are frozen or canned in heavy syrup.
Vegetables
Eat green leafy vegetables; eat an abundance fresh vegetables like tomato, cucumber, carrot, broccoli, cabbage, cauliflower, spinach, kale, collard, squash, green beans, sweet potatoes, pumpkin, artichokes. Avoid white potatoes.
Ayurveda recommends all types of bitter vegetables as some of the best vegetables for diabetics.
Bitter vegetables include bitter gourd, fenugreek, pointed gourd, garlic, cluster fig tree or Indian fig. You can also have bitter greens like arugula, kale, dandelions and beet greens.
Other bitter vegetables you might like are bitter melon which is excellent fried, rapini, radicchio, and endive.
Spices exert several beneficial physiological effects. The anti-diabetic effects of spices include short-term hypoglycemia and long-term improved glucose tolerance activities. A number of condiments and spices including pepper, asafoetida, aloe, ocimum, and eugenol have been ascribed as hypoglycemic action in normal as well as experimentally induced diabetic animal models, as well as humans.
Fenugreek seeds, garlic, onion, turmeric, cumin seeds, ginger, garlic, onions, mustard, curry leaves, cinnamon, mustard, and coriander have all been reported to possess potential anti-diabetic agents. You can add these spices to your meals by sauteing them in oil quickly before adding your beans, vegetables or grains.
Milk and yogurt with less than 1% fat and cheese should be 10-20% milk fat. They are rich in protein and calcium, and studies show they help people to lose weight.
Diets that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. In addition to calcium, many fortified dairy products are a good source of vitamin D.
Fish is rich in omega-3’s (polyunsaturated fat) which helps to protect against heart disease in people with diabetes.
Opt for fish canned in water, fresh or frozen, seafood, skinless chicken and turkey, lean meats with the fat trimmed, wild game, lean cold cuts (but watch the salt content), tofu and eggs (up to 8 per week).
According to Ayurveda, deer flesh, rabbit and birds like grey partridge are beneficial for diabetes.
Though these may be unusual choices for protein, a little sleuthing can help you source local ingredients. You may also check with your local farm to table restaurants for vendors carrying these items.
Legumes have a low glycemic index, are high in fiber and phytochemicals. This makes them a functional food for diabetic patients.
The hypoglycemic effect of beans (via inhibition of α-amylase and β-glucosidase activity) has been reported as being similar to those of anti-diabetic drugs.
Including beans like pinto, dark red kidney and black beans in the diet effectively helps weight management, attenuates postprandial glycemic response and improves dyslipidemia.
Have beans (black, pinto, kidney, garbanzo, white beans and soybeans), peas, split peas, lentils, and non-fat soy products for diabetic management.
According to Ayurveda, split green gram beans, Bengal gram, horse gram, and pigeon peas can also be taken for diabetes management.
ou can find these items at your local Indian market or search online for a quality source. Horse gram is hearty, filling and delicious. Split green gram you can enjoy in Indian kitchari recipes or in quick, no-ferment dosas (Indian pancakes).
Almonds, pistachios, walnuts, and hazelnuts are commonly used nuts.
Most current evidence reveals that consumption of nuts in type 2 diabetic patients other than improving the overall diet quality also has beneficial effects on postprandial glycemic response following high-carbohydrate meals.
They also improve insulin resistance. Habitual intake of nuts could help to effectively manage weight, especially in diabetic patients.
Flaxseeds, pumpkin seeds and sunflower seeds are filled with good fats like omega 3 fatty acids, protein, and fiber that work together to keep blood sugar low and stave off heart disease.
According to Ayurveda, lotus or water lily seeds can also be taken. Lotus seeds may be eaten cooked or raw.
They are used extensively in Chinese medicine as well as Ayurvedic medicine. If you are traveling in Asia you may find them sold as a raw snack. You may also find a source in larger metropolitan areas.
According to Ayurveda, mustard oil is the best. Olive, canola, soybean, sesame and sunflower oils (3 tsp or less per day), non-hydrogenated soft margarine, low-calorie dressings and mayonnaise, light peanut butter, nuts (watch salt and calories), defatted gravy and low-sugar condiments, cocoa powder or a small piece of dark chocolate can be taken.
Limit alcohol to less than 2 drinks per day. One drink is equal to 12 oz. beer, 1.5 oz. liquor or 4 oz. wine. It is not a good idea to drink on an empty stomach, especially if you take insulin or medications that put you at risk of hypos, as alcohol can make hypos more likely to happen.
According to Ayurveda, old wine is beneficial.
Please note that drinking alcohol is not recommended if you have high triglycerides (blood fats), high blood pressure, liver problems, are pregnant or breastfeeding.
Sugar substitutes and artificial sweeteners, low sugar jams, jellies and syrups, sugar-free candies, gelatins, gum, low-sugar, and high fiber baked goods, and low-fat and low-sugar frozen dessert.
Popcorn without salt, butter, or hydrogenated oils is a good choice. Choose low fat, low sugar snack foods.
Consult a qualified Ayurvedic practitioner before following the guidelines mentioned in this artice.
References
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tigist
September 13, 2022
it excellent i have to read more to my diet