Have Type 2 Diabetes? Add These 7 Superfoods To Your Daily Diet

Mar 23, 2022, 13:53 IST

superfoods

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Earlier this year, when I was going through the results of my annual health check-up, my fasting sugar level was on the border. The reading should have been under 100 and mine was – you guessed it right – 100. While I was not sure of what it fully meant in terms of lifestyle change – I had to research – the more simplistic solution lay in eating right.

While Type 2 diabetes is categorised as a chronic and presumably progressive lifestyle condition that affects more men (studies show), women are not entirely free from it. In fact, research states that women with diabetes are at double the risk of heart diseases than their male counterparts. Additionally, women with diabetes are at increased risk of hormonal imbalances leading to menstrual abnormalities and even hyped risk of UTIs etc. So, I resolved to take extra care.

Since diet plays a pivotal role in combating any lifestyle, I decided to delve deeper and sought help from Monika Manchanda – Chief Culinary Officer & Co-founder of LiveAltLife. She lists these superfoods that you should add to your daily diet if you are at risk or already suffering from the condition.

Turmeric
Turmeric
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Turmeric is an indispensable spice in all Indian kitchens. Its multiple benefits in fighting inflammation, infections are widely known. Regular consumption of turmeric can help ease symptoms of diabetes and even curb its progression. Turmeric contains a compound called ‘curcumin’ that has anti-inflammatory and anti-oxidative properties and also helps in improving pancreatic functions. This leads to the regulation of insulin action in the body leading to managing blood glucose levels.
How to do it: You already add it to your meals, but consume more in the form of turmeric tea, spiced or otherwise. A squeeze of lemon should work level, however, avoid any natural or artificial sweeteners.

Ginger
Ginger
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Another common pantry ingredient that can work wonders for improving diabetic conditions is ginger. Ginger has been used since time immemorial to heal wounds, treat fever naturally, to cure infections and to relieve a sore throat. Of course, it spices up your dishes as well! In addition, ginger has been proven to help in reducing blood glucose levels while improving insulin sensitivity in tissues. Along with diabetes, the anti-inflammatory properties of ginger also help address heart risk, thyroid and digestive issues.
How to do it: Again, add it to as many dishes as possible, add it to your tea. Make ginger-lemon sherbet. It is delicious and works well for the summer days.

Avocado
Avocado
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This is a superfood that one must consume regularly even without any medical condition. Avocados are a rich source of healthy fats, around 20 different vitamins and minerals including potassium, vitamins C, E, and K, lutein, beta carotene and a great source of dietary fibres. Research has proven that avocados help in easing diabetic complications in multiple ways. It contains vitamin E that reduces oxidative stress and the fibres prolong the gastric emptying giving a feeling of fullness. Avocados help in reducing blood sugar levels along with maintaining healthy cholesterol and blood pressure values.
How to do it: Make guacamole, add it to a salad, top your toast with it or simply mash and have it with salt, pepper and a squeeze of lemon!

Beans and Lentils
Beans and Lentils
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Research has repeatedly proven that consuming a variety of beans and lentils regularly helps in providing better blood glucose control and even lower the heart risk in people with diabetes. Beans like kidney beans, black beans, pinto beans, garbanzo beans, chickpeas, etc and a variety of lentils especially Bengal gram provide better glycaemic control and provide satiety for long.
How to do it: Have your dals every day! Soak and grind them to make dosas, indulge in curries or have a bowl of hummus. The possibilities are endless.

Strawberries
Strawberries
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Berries in general are a reliable source of antioxidants that helps in fighting chronic inflammation in people with diabetes. Strawberries, in particular, contains a compound called fisetin, which reduces kidney and brain-related complications in diabetics. Also, it is noticed that people with diabetes usually suffer from vitamin C deficiency, and strawberries can address that well.
How to do it: The best way to do it is to wash them and gobble them up as is! You can, however, add them to your cereal, yoghurt or even a milkshake.

Poultry
Poultry like chicken, duck, etc contain good levels of proteins with less amount of fats and hence form a great superfood for diabetic patients, both men and women. Besides that, poultry products do not raise your blood sugar levels drastically, they help in repairing and restoring cellular health. Hence, it is very important to include moderate levels of protein in your regular diet plan.
How to do it: Grill it, steam it, refer to the multitude of options the worldwide web has to offer.

Eggs
Poultry
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Eggs are an excellent choice for people with diabetes for many reasons. They are very low in carbs, contain healthy fats and have good levels of proteins too. Also, they contain a multitude of vitamins and minerals along with beta carotene and disease-resisting lutein and zeaxanthin that makes them an impeccable superfood for diabetics. Include whole egg regularly as a part of your meal plan to not only have good glycemic control but also to curb the progression of diabetic complications.
How to do it: Eggs are among the most versatile foods known to mankind. Just try the options and take a new pick every day!

What To Avoid
Eggs
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While it is important to know the foods that women must include in their diet to fight their diabetes, it is also important to avoid foods that might worsen the condition. Refrain from high carbs, processed and packaged foods, refined grains and oils and limit multiple time snacking to enjoy the full benefits of the above-mentioned superfoods.

Also read: Tips For The Detox Your Body Needs