By: Longjam Dineshwori
Updated: September 4, 2020
Although there's no cure for diabetes, the condition can be controlled and put into remission. A good diet plan, which is naturally rich in nutrients and low in fat and calories, is important for controlling your blood sugar levels and managing diabetes. Eating small snacks from time to time may help people with diabetes prevent their blood sugar level from going too high or too low. But make sure you choose snacks that are filled with nutrients, but low in carbohydrates and calories. Also, keep in mind that portion size to avoid weight gain. Extra weight can make it even harder to control your blood sugar levels and increase the risk of diabetes progression. In fact, being overweight or obese is identified as a significant risk factor for increased morbidity and mortality in people with type 2 diabetes mellitus (T2DM). Here are 5 tasty diabetes-friendly snacks that can help curb your hunger as well as keep your blood glucose levels stable.
Diabetes mellitus, commonly known as diabetes, is the world’s fastest growing chronic condition, according to the World Health Organisation (WHO). It is a metabolic disease that occurs when your body either doesn’t make enough insulin or can’t effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar to be stored or used for energy. An estimated 77 million people are living with diabetes in India. The number is expected to grow by over 100% by 2030. In Ayurveda, poor digestion is considered to be the primary cause of diabetes, which is referred to as ‘Madhumey.’
Eating a healthy diet will help you keep your blood sugar levels under control, prevent weight gain, and manage your diabetes. People with diabetes are recommended to follow a diet rich in nutrients and low in fat and calories. Ayurveda also suggests limiting or avoiding the intake of sweets and simple carbohydrates and including more green and leafy vegetables. Below is a typical ayurvedic diet chart for diabetics.
Early Morning
Begin your day with a cup of herbal infusion to kick start your body’s metabolism. How to make the herbal infusion: Mix a tsp of crushed mulethi (licorice), a bark of cinnamon, three pods of crushed cardamom, a tsp of crushed coriander seeds in a jar. Pour a sufficient quantity of piping hot boiling water in the jar. Add a teaspoon of honey and drink this mixture on empty stomach to boost your metabolism. The recommended dosage of this herbal infusion is 150 – 300ml.
Breakfast
Foods rich in insoluble fiber like whole cereals (bajra, ragi, or maize) are ideal breakfast items for a diabetic. You can have pancakes, steamed idlis, paddu, versions of roti made from cereals. Adding spicy condiments like mint, coriander, tomato, herbal chutneys can further improve the digestion and absorption of the food. There’s an old saying: “Eat breakfast like a king; lunch like a prince; and dinner like a pauper.” For diabetics, 40-60gms of dry cereal mix flour would be sufficient to make breakfast the biggest meal of the day. Syamaka, kodrava and uddalaka variety of rice, godhuma (wheat), canaka, adhaki and kulattha pulse beans are good options for diabetics.
