On the World Diabetes Day, our in-house nutritionist lists some everyday ingredients that diabetics must incorporate into their day-to-day life:
Fenugreek seeds (methi): Fenugreek seeds are used for both culinary and medicinal purposes. It helps in lowering blood sugar level by slowing down digestion and absorption of carbohydrates which otherwise could spike up your sugar levels. A typical range of intake of 5-30gms with each meal is ideal.
Tip: Soak 1 teaspoon fenugreek seeds in water and have them with each meal to control blood sugar levels.
Oats: Even though it’s high in carbohydrates, it’s a fibre rich, good carbohydrate. Oats products are an excellent source of soluble fibre beta-glycan. It is slower to digest hence does not shoot up blood sugar levels. It is recommended for diabetics to include foods containing 25-30gms of fibre in their diet.
Tip: Include oats as a part of your daily breakfast or add while making wheat dough.
Cinnamon (dalchini): There is much scientific evidence available to prove the beneficial effect of cinnamon in controlling and treating diabetes. It also helps in increasing insulin sensitivity, thereby aiding in better control of blood sugar – more reasons to include in your diet.
Tip: You can add 1 tsp cinnamon powder to your tea.
Low fat Yogurt: Low fat yogurt is a good source of quality protein and carbohydrate, making it an excellent food for preventing an increase in blood sugar levels. Studies have also proved that consumption of low fat dairy products is associated with a reduced risk of type 2 diabetes.
Tip: Include low fat yogurt dip or raita as part of your lunch and dinner.
Bitter gourd (karela): Helps to lower blood sugar level, tender green bitter gourd is effective for type 2 diabetes. This bitter veggie also has been proven to reduce the symptoms of diabetes.
Tip: A glass of bitter gourd juice every morning or a bowl of steamed, tender green karela is sure to keep a tab on your sugar levels.
Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient.
His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.
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