Winters are here in full swing, and as you begin to revamp your kitchen cabinets for the season, make sure you read this first; especially, if you or your closed one happens to be a diabetic. Diabetes is a condition that is fast emerging to be one of the most common causes of health concern around the world. Diabetes currently affects over 425 million people worldwide, and more than 72.9 million cases of diabetes were reported from India in the year 2017. The nippy weather may get a tad difficult for diabetics to manage diabetes. You tend to crave more greasy and sugary foods in winter, and your metabolism is sluggish. But at the same time there are plenty of seasonal favourites too, that could help ensure your blood sugar doesn’t fluctuate.
Diabetes Management: Here are 5 winter superfoods you must have in your kitchen this season
1. Fenugreek Seeds
A study published in the International Journal For Vitamin and Nutrition Research, found that a daily dose of 10 grams of fenugreek seeds soaked in hot water may help control type-2 diabetes. Methi dana water has the ability to lower blood sugar in people with diabetes. It contains fibre and helps in slowing down digestion process, further regulating the absorption of carbohydrates and sugar.
Spinach is a rich source of fibre, which doesn’t digest too quickly. So, spinach does not cause immediate spikes in blood sugar levels. Spinach is a non-starchy veggie and a low-glycaemic index food, which further makes it an ideal bet for diabetics.
Carrots have a low GI value. The Glycaemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carrots are also high in fibre content. Fibres take the longest to break down and digest; this ensures slow release of sugar in the bloodstream.
Beetroot is packed with healthy fibres. Studies have claimed that beets are beneficial for people with type-2 diabetes. “Most people think that diabetics should avoid beetroot since it is sweet. However, it is sadly misunderstood. Beetroot is a great source of fibre and minerals like iron, potassium and manganese, which are essential for good health and in combination with other foods it can deliver a lot,” says Dr. Rupali Datta, Consultant Nutritionist.
According to the NCBI, cinnamon increases insulin sensitivity upon consumption. Cinnamon is known to contain large amounts of antioxidants that help the body reduce oxidative stress, which is known to aggravate the risk of diabetes. One of the best ways to use cinnamon is to add a small bit of it into a glassful of water and leave it overnight.
Include these superfoods in your diabetes diet this winter and see the results for yourself.