World Diabetes Day 2017: 6 Foods You Must Include in Your Diet

World Diabetes Day is commemorated every year on 14th November to promote awareness about diabetes along with access to right treatment and care. It is led by the International Diabetes Federation (IDF) and each year focuses on a unique theme. The theme for World Diabetes Day 2017 is 'women and diabetes.' According to IDF,  199 million women are currently living with diabetes and this total is projected to increase to 313 million by 2040. The main risk factors for women include poor diet and nutrition, physical inactivity, tobacco consumption and harmful use of alcohol. To counter the effects of these, here is a list of foods for diabetics that you must include in your diet. These nutritious foods not only help in diabetes management but can also prevent the risk of diabetes. 

 

List of Foods for Diabetics

1. Leafy greens: Green leafy vegetables such as kale, mustard leaves, turnip leaves and methi are low in calories and carbohydrates and therefore, they do not cause sudden spikes to your blood sugar levels. They are also packed with fiber and Vitamin C, which acts a powerful antioxidant. 

2. Bitter gourd: Bitter gourd contains active substances that lend anti-diabetic properties like charantin which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p. The best way to consume it is to have fresh bitter gourd juice early morning on an empty stomach. 

3. Whole grains: Whole grains like barley and oats are full of fibre which digests slowly to keep you blood sugar from spiking suddenly. Consuming whole grains regularly helps in preventing weight gain which is a big risk factor for diabetes. 

4. Flaxseeds and pumpkin seeds: Flaxseed contains large amounts of an insoluble fibre called lignan. Flaxseeds help in reducing the chances of heart complications and also the risk of strokes linked with diabetes. Keep a handful of pumpkin seeds with you to fight cravings for fatty and sugary foods. 

5. Guava: Guava has a low glycemic index score and is very rich in dietary fiber that helping in treating constipation which is a common complaint people with diabetes have.

6. Beetroot: Beetroots are a rich source of vitamins, minerals, fiber, and phytonutrients – all of which help in managing diabetes. When consumed the natural sugars in beetroot don’t get converted into glucose in the body too quickly which makes them good for diabetics.

Your diet forms an important aspect of diabetes management. Make sure you eat regular, healthy and well-balanced meals.