When many individuals discover they have prediabetes or diabetes, they envision a future filled with insipid, tasteless, and uninteresting food. Thankfully, this is not necessarily the case. In fact, according to Ayurveda, the ancient Indian system of healthcare, rasa, the flavour and pleasure we derive from food, is at the forefront of good health.
Nonetheless, this does not mean we can continue to consume whatever we please. Instead, Ayurveda prescribes individualised diets for individuals based on their Ayurvedic body type (also known as a dosha) and the health complications they endure.
According to Ayurvedic theory, diabetes is predominantly caused by an excess of kapha dosha. Patients must reduce the amount of kapha in their nutrition and lifestyle in order to regain health. Ideal for the job are freshly prepared, whole foods that are light, dry, warming, well-seasoned, and simple to digest. Additionally, a preference for astringent, bitter, and pungent flavours will be more advantageous than a preference for sweet, acidic, and salty flavours. In order to balance excess kapha, it is also advisable to consume only two or three regular meals per day, with no snacks in between.
A Western Point of View
In addition, from the perspective of Western medicine, the Glycemic Index (GI) is an important metric to consider when deciding what to consume for diabetes. The GI indicates how much a carbohydrate-containing food elevates blood glucose levels. Below 55 is considered low, between 55 and 70 is considered medium, and above 70 is considered high. The greater the rating, the more a food raises the blood glucose levels of a patient.
With both Ayurveda and Western medicine in mind, we will examine a variety of foods that diabetes patients frequently inquire about. We explain whether they are healthy or unhealthy for you and why. Pân’à la fin, you’ll realise that even if you have diabetes or prediabetes, you can still enjoy a variety of delectable foods!
Sugar
Diabetes is caused by excessive blood sugar, as many of you are aware. Although researchers have not determined that excessive sugar consumption directly causes diabetes, they have identified numerous compelling correlations between sugar consumption and diabetes prevalence. Additionally, excessive sugar consumption can result in obesity, a well-known risk factor for type 2 diabetes.
Additionally, it is essential to observe that not all sugars are identical. This study was conducted on refined sugar, also known as table sugar. However, natural carbohydrates found in fruits and vegetables do not have the same effect when consumed as whole foods. In fact, ingesting sugars in their natural form can reduce a person’s risk of developing diabetes. If you have a sweet appetite, you can still satisfy it in a healthy manner.
Carbohydrates
Many individuals with diabetes or prediabetes become carbohydrate counting experts, and for good reason. Blood glucose levels are determined by the equilibrium between insulin levels and carbohydrate consumption.
However, carbohydrates cannot be avoided entirely. According to the CDC, diabetics should consume about 45 percent of their calories from carbohydrates. Therefore, the average woman requires 45 to 60 grammes of carbohydrates per meal, whereas the typical man requires 60 to 75 grammes.
Sweets, fruit, milk, yoghurt, bread, cereal, rice, beverages, pasta, potatoes, and other vegetables contain carbohydrates.
Typically, the greatest danger of overloading your body with carbohydrates is posed by processed foods. Therefore, avoid white bread, bagels, pastries, and fritters. Additionally, it is often ideal to avoid sugary foods and beverages. If you feel compelled to consume these substances, consult your physician to determine what your body can tolerate.
On the positive side, fibre regulates blood sugar levels. Therefore, it is optimal to seek out carbohydrate sources that are also high in fibre. These may include whole grains, fruits, vegetables, legumes, lentils, nuts, seeds, and, if necessary, fibre supplements. In addition, combining high-carbohydrate foods, such as white bread and white rice, with high-fiber foods, such as legumes and nuts, will help prevent blood sugar spikes.
Potatoes
Despite being rich in vitamins and minerals, diabetics and those at risk for diabetes should consume potatoes in moderation. Because potatoes are carbohydrate vegetables, their GI score is typically high or moderately high. Nevertheless, potatoes can be relished on occasion if prepared in a particular way.
Always leave the potato skin on when preparing potatoes to obtain the fibre they contain. In addition, consuming potatoes with fiber-rich vegetables is an excellent method to prevent blood sugar spikes.
Remember that cereals and starchy foods should comprise no more than one-fourth of your plate at each meal. Anything beyond this may result in blood sugar increases. With these tips in mind, feel free to appreciate potatoes as a side dish or in moderation in a curry.
Cauliflower
Cauliflower is an exceptional option for diabetics and pre-diabetics. Although many of us have been led to believe that colourful fruits and vegetables are healthier, white cauliflower florets are packed with vitamins, minerals, and fibre, and have a GI score of zero!
The American Diabetes Association suggests loading half of your plate with nonstarchy vegetables such as cauliflower. This corresponds to between three and five servings per day. One cup of raw cauliflower contains just 25 calories, 2 grammes of dietary fibre, and 80% of the daily value for vitamin C!
Oats
If you enjoy a bowl of heated muesli, you’re in luck. Depending on how refined the oats are, those with diabetes or prediabetes may benefit from eating them. While steel-cut and rolled oats have a low GI score because they retain all of the plant’s natural fibre and nutrients, instant muesli has a high GI score because many of the plant’s beneficial properties have been stripped away. In addition, quick cereals typically contain artificial flavours, refined sugars, and added flour.
Therefore, it is always ideal to choose gluten-free and whole-grain steel-cut or rolled oats.
If prepared correctly, oats can be both nutritious and tasty. Cinnamon has been demonstrated to prevent blood sugar surges, which is likely to please you. Therefore, incorporating this sweet spice is recommended when preparing muesli.
To avoid excess fat, prepare your cereals with water or low-fat milk, and if you must use cooking oil, substitute ghee for butter.
Incorporating berries, nuts, and seeds into your muesli is a fantastic way to increase the meal’s fibre content and maintain a healthy blood sugar level.
Wheat Flour
Cream of Wheat is a marginally less diabetes-friendly option than muesli. The regular version of this breakfast porridge has a GI score of 66, which is moderately high; however, the instant version has a much higher GI score, making it unsuitable for those with diabetes or prediabetes.
The majority of Cream of Wheat is prepared from refined wheat and contains only 5% of the daily fibre requirement. Therefore, this porridge cannot compete with whole cereals that provide up to 25% of the daily fibre requirement. Therefore, you should always choose Cream of Wheat with whole grains whenever feasible.
Despite these drawbacks, Cream of Wheat is not entirely negative. In fact, each serving contains only 3 grammes of sodium. A diet limited in sodium is essential for preventing diabetes and heart disease. In addition, it is an excellent source of health-promoting nutrients such as iron, calcium, and B vitamins, as well as trace minerals such as selenium.
Cook Cream of Wheat with cinnamon, almonds, seeds, and fruit to make it diabetes-friendly.
Eggplant
Although eggplant is often overlooked in the standard American diet, it is a popular ingredient in cuisines from Italy to Japan, ranging from Turkey to Turkey. As a result, aubergine can be prepared in an infinite number of ways, ensuring that you will not quickly weary of this vegetable.
Due to its low carbohydrate and calorie content and high fibre content, aubergine has a low GI score of 15. In addition, when consumed with the skin, this vegetable is an excellent source of antioxidants, vitamins, and minerals. Eggplant contains high levels of phenol, which has been shown to promote carbohydrate metabolism, protect insulin-producing cells, enhance insulin activity, and increase glucose uptake. All of these factors make it an exceptional option for those with diabetes or prediabetes.
Kale
For good reason, kale has taken centre stage in the realm of health and wellness in recent years. This verdant leafy vegetable is rich in fibre, nutrients, and antioxidants, while being low in calories and carbohydrates. As a result, kale is an excellent addition to the diet of those with diabetes or prediabetes, as its GI score is only 10.
Consuming kale is also an excellent method for preventing heart disease, a well-known complication of diabetes.
Sushi is an extremely popular dish. Although it is not the healthiest option for those with diabetes or prediabetes, it can be relished in moderation with a few modifications.
Fish is a delicious source of healthy fat, protein, and nutrients, devoid of the high calories and unhealthy saturated fats present in other meats.
The deal-breaker, however, is the excessive amounts of glutinous, white rice consumed alongside sushi. In fact, short-grain white rice ranks high on the glycemic index scale. In a typical sushi meal, the carbohydrates from rice, tempura, and sweetened sauces can rapidly become excessive.
Try to limit your sushi consumption to sashimi (fish without grains). Also, it is advisable to seek out restaurants that offer rolls made with brown rice or quinoa to maintain a high fibre intake. Sushi with a side of vegetables is another method to increase the fibre content of your meal. Examining these options can prevent your blood sugar levels from spiking after sushi consumption.
Squash
There are numerous shapes, sizes, and varieties of squash, which fall into two main categories: summer squash and winter squash. Thanks to the fact that both are excellent options for diabetics, squash can be enjoyed throughout the year by all. However, there are significant differences to consider.
Summer squash, also known as zucchini, is typically found in long yellow, orange or green varieties. This non-starchy vegetable is an excellent addition to any meal. With a glycemic index score of 15, summer squash is kind to your blood glucose levels due to its low carbohydrate and high fibre content.
In addition, zucchini is rich in carotenoids, antioxidants, vitamins, and minerals, all of which contribute to a healthy lifestyle.
Pumpkins, butternut squash, acorn squash, and spaghetti squash are all varieties of winter squash. These winter varieties require a bit more caution than their summer counterparts. Winter squash, unlike its summer counterpart, is considered a fibrous vegetable, so it should not occupy more than one-fourth of your plate. In addition, winter squash contains nearly three times as many digestible carbohydrates as summer squash. Due to these factors, winter squash varieties typically receive a moderate to high GI score.
However, this does not imply that you should avoid winter squash. In fact, animal studies indicate that winter squash extracts can reduce both adiposity and blood glucose levels. Another study confirmed this reduction in human blood glucose.
Even though it shouldn’t be consumed excessively, make the most of winter squash during the autumn and winter months!
Bacon
Despite its negative reputation in the health and wellness community, those attempting to avoid diabetes can appreciate bacon if they consume it properly. Bacon in its unadulterated, unprocessed form contains a high amount of protein and almost no carbohydrates.
Unfortunately for the majority of bacon aficionados, there is a catch. The majority of bacon is highly processed and contains numerous added sweeteners, preservatives, and synthetic flavours. These factors can cause a significant increase in blood glucose levels.
In fact, there is a strong correlation between processed meat consumption and type 2 diabetes. However, studies have found no correlation between unprocessed meats and an increase in diabetes.
Before you purchase bacon, examine the packaging to ensure that it has undergone minimal processing and is sugar-free. However, even unprocessed bacon may contain high levels of sodium, which can worsen diabetes-related complications such as heart attacks and strokes. In light of this, the American Diabetes Association recommends that diabetics consume no more than 2300 mg of sodium per day.
In the end, we recommend limiting bacon consumption as much as possible, but it would likely be best to abstain entirely. If consumed, bacon should be unadulterated and in its most natural state, and should be consumed only a few times during the late autumn and winter.
Pasta
Similar to bacon, pasta is a popular comfort food for innumerable individuals. Unfortunately, this staple of the standard American diet can skyrocket your blood sugar levels. Due to pasta’s high carbohydrate and minimal fibre content, those attempting to prevent, manage, or reverse diabetes should limit their consumption.
Although pasta’s GI score is only around 50, its high carbohydrate content can quickly contribute to weight gain, a major risk factor for type 2 diabetes.
Many people are astonished to learn that the recommended serving size for pasta is only half a cup! This surprisingly tiny amount contains 20 grammes of carbohydrates and a negligible amount of fibre. While many believe that whole wheat pasta will be a healthier option, the ratio of carbohydrates to fibre is not significantly superior.
Therefore, wheat, rice, and egg pasta, as well as gnocchi, should be avoided as much as feasible. If you do indulge, be sure to eat a substantial amount of vegetables and legumes to boost your fibre intake.
If you cannot give up pasta, it may be beneficial to investigate alternatives such as Japanese Konjac Noodles, which are high in fibre and contain almost no calories or carbohydrates. Spaghetti made from soybeans, black legumes, kelp, or vegetables can also be a nutritious option.
Fruit
As many of us have heard, excess sugar is the worst antagonist of diabetics. Fortunately, this does not apply to the natural carbohydrates found in fruits when they are consumed in their natural, unprocessed state. In fact, consuming a large quantity of fruits is associated with a substantially reduced risk of type 2 diabetes. This is due to the fact that fruits are rich in vitamins, minerals, and fibre, all of which promote overall health.
Although fruits are available in canned, frozen, and raw forms, we always recommend eating them fresh. According to Ayurveda, food has a life force, and when ingested frozen or canned, the fruit has lost its life force. You have the option of having fresh fruits raw or cooking them into dishes when consuming them. When consumed unprocessed, fruits should be consumed alone and not with other foods. We suggest eating raw produce as a snack between meals. Fruits can also be cooked into dishes, such as baked oatmeal with blueberries, in which case the fruit has been incorporated into the dish.
Always, portion measurement is crucial. Fruits contain carbohydrates, so they can be substituted for other carbohydrate sources such as cereals, dairy, or starchy vegetables in a meal. Also, it is always a good idea to pair them with additional fibre in the form of nuts or seeds.
Additionally, it is best to avoid processed produce, whether it is dried, juiced, or blended. You may be astonished to learn that one-third to one-half of a cup of fruit juice can contain up to 15 grammes of carbohydrates! Also, two portions of dried fruits such as raisins or dried cherries contain the same quantity. Moreover, blended fruit drinks, such as smoothies, are high in sugar that is promptly absorbed, causing large blood glucose spikes. Therefore, always consume fruit in its natural state.
Sweet Potatoes
Sweet potatoes are a much healthier alternative to conventional potatoes for those with diabetes or prediabetes. Although they are still quite high in carbohydrates, sweet potatoes have a lower GI score than regular potatoes, averaging around 61. Additionally, sweet potatoes contain more fibre and nutrients, such as beta-carotene, than white potatoes, making them a healthier option overall.
There are numerous varieties of sweet potato. While the orange variety is the most common, there are other varieties that provide additional benefits for those with diabetes.
For example, purple sweet potatoes (also known as Stokes Purple or Okinawan potatoes), which are purple on both the inside and the outside, may be a preferable option for diabetics. These potatoes have a lower GI score than orange sweet potatoes and are a rich source of anthocyanins, which improve insulin sensitivity to reverse or prevent obesity and type 2 diabetes.
Japanese sweet potatoes, also known as white sweet potatoes or Satsuma Imo, are an additional variety suitable for diabetics. They have a purple exterior and a yellow interior. In addition, they contain an essential component known as caiapo, which has been shown to lower fasting and two-hour blood glucose levels. It was also shown to reduce cholesterol levels.
In light of these benefits, it is essential to remember that sweet potatoes are a significant source of carbohydrates. According to the United States Department of Agriculture (USDA), a half-cup serving of sweet potatoes contains 21 grammes of carbohydrates. So always consume these potatoes with moderation. Remember to leave the skins on when preparing them to obtain the additional fibre and nutrients they provide.
Beets
In addition to being rich in vitamins, minerals, and fibre, beets have unique properties that make them an ideal food for those attempting to prevent or reverse diabetes.
The first benefit of beets is their ability to reduce blood pressure, which is frequently elevated in diabetics. In addition, consuming beets with a meal has been shown to reduce insulin resistance and prevent blood glucose spikes. As if these advantages weren’t enough, the antioxidants in beets also reduce the risk of numerous diabetes complications, including retinopathy, neuropathy, cardiovascular disease, and renal disease.
In addition to these positive attributes, beets have no known negative adverse effects for diabetics. So, feel free to consume an abundance of beets!
Cucumber
Cucumbers are a non-starchy, nearly carbohydrate-free vegetable, much to the delight of those with diabetes or prediabetes. Thus, you will be able to consume nearly as much as you desire.
Cucumbers are an excellent source of the disease-preventing vitamins, minerals, and phytonutrients. In addition, research indicates that certain cucumber extracts can reduce the blood sugar levels of rodents. However, additional research is required before the same can be said for humans.
Maple Syrup
Poured over pancakes, waffles, or french toast, maple syrup is a common addition to the typical American fare. Many people believe that maple syrup is a more natural sweetener than refined sugar, but in reality, maple syrup is nearly pure sugar.
This sweetener is virtually devoid of fibre, fats, and proteins, causing the sugar to rush directly into your veins and spike your blood sugar. Furthermore, one tablespoon of this delicious syrup contains 13 grammes of carbohydrates, and we all know how difficult it is to consume only one tablespoon.
As a superior source of vitamins, minerals, and antioxidants compared to refined sugar, maple syrup is the one redeeming quality of this sweetener. However, its levels of these nutrients pale in comparison to those of the majority of fruits and vegetables, and come at the expense of a massive sugar burden. Therefore, if you decide to consume maple syrup, do so in moderation.
Bananas
Bananas contain a great deal of carbohydrates. A medium-sized banana contains 27 grammes of carbohydrates and only 3 grammes of fibre. Bananas are an excellent source of potassium, a nutrient that helps regulate blood sugar levels. In fact, according to one study, regular banana consumption reduces fasting blood glucose levels.
Bananas can therefore be a healthy addition to the diets of people with diabetes or prediabetes as long as their carbohydrate consumption is carefully monitored.
It is essential to remember that unripe bananas have a lower GI score than mature bananas. Additionally, the more verdant a banana is, the more resistant its starch is. Similar to fibre, resistant starch facilitates digestion and prevents blood sugar surges. Additionally, this type of starch enhances insulin sensitivity.
Always select small, recently ripened bananas for these reasons. As with other fruits, bananas are best consumed fresh as a snack between meals and on their own, unless they are cooked into a dish such as banana bread. It is preferable to ingest bananas in their unprocessed state, as opposed to dried or frozen.
Dates
It’s quite common to advise diabetics to avoid dates, but is there any validity to this recommendation? In fact, one cube of sliced dates contains 110 grammes of carbohydrates, 95 grammes of which are sugar! In addition, dates are an excellent source of fibre. Therefore, these sweet delights need not be completely avoided. In fact, diabetics can safely consume two to three dates per day, so long as they avoid other sugar-containing foods on the same day.
In addition to being an exceptional source of antioxidants, vitamins, and minerals, studies on rats indicate that date extracts are also a protective agent against neuropathy caused by diabetes. Dates are also an excellent source of vitamin A, which reduces the risk of blindness and enhances diabetics’ vision.
Tomatoes
Tomatoes are an excellent option for diabetics; a one-cup serving contains only five grammes of carbohydrates and 32 calories, making them very beneficial for weight loss. In addition, with a high fibre content and a GI of 15, tomatoes are beneficial to blood sugar levels.
Tomatoes can also be of great assistance in treating diabetes-related complications. Regular tomato consumption has been shown to lower blood pressure, which is frequently elevated in diabetic patients. Tomatoes have also been shown to lower LDL (bad cholesterol) levels, thereby decreasing the risk of heart attacks. In addition, tomatoes reduce both body weight and blood sugar levels. Considering all of these remarkable properties, diabetics and pre-diabetics should feel free to consume an abundance of tomatoes.
Sesame
Sesame seeds are an ancient food whose remarkable health advantages continue to surprise modern scientists. In fact, one study has linked sesame oil to a reduction in blood sugar levels. Additionally, it has a synergistic effect with the anti-diabetes drug Glibenclamide, allowing for an even larger reduction in blood sugar when the two are used in conjunction.
Another study revealed that consuming 1.5 ounces of sesame seeds daily for 60 days significantly reduced LDL cholesterol. This suggests that these seeds can aid in the prevention of cardiovascular disease, a frequent complication of diabetes.
High blood pressure is yet another common complication of diabetes. Thankfully, it has also been discovered that sesame seeds can reduce this. Moreover, sesame seeds are rich in antioxidants that protect against oxidative stress. Given that oxidative stress is a significant risk factor for the development of diabetes, sesame seeds are an excellent option for those with prediabetes and type 2 diabetes.
Certain sesame seed extracts have also been shown to reduce blood glucose levels in patients with prediabetes.
In addition to these benefits, one ounce of sesame seeds contains only 7.2 grammes of carbohydrates and 3.9 grammes of fibre.
With all these benefits in mind, there are many fun and tasty methods to incorporate sesame into your diet, whether it’s toasted sesame seeds, sesame oil, or tahini.
Quinoa
Quinoa has become quite popular in the United States in recent years, and for good reason. This grain is rich in protein, antioxidants, minerals, and fibre, all of which work together to prevent blood glucose increases. Quinoa has an extremely low GI grade of 53.
However, it is essential to note that quinoa is a high-carbohydrate food, containing 20 grammes of carbs per half cup cooked! Even though quinoa is a healthier grain than most, diabetics must still exercise caution when consuming it. In fact, the majority of people are better off eschewing grains entirely and substituting zucchini noodles or cauliflower rice instead.
Numerous studies have demonstrated the effectiveness of a low-carb diet for treating diabetes. 95% of patients who ate a low-carb, grain-free diet were eventually able to reduce or discontinue their diabetes medication, according to one study.
If you choose to consume quinoa, as with all grains, you should do so in moderation and with an abundance of vegetables and legumes.
Hummus
Hummus is a Middle Eastern staple comprising primarily of legume chickpeas. Those with diabetes and prediabetes are advised to consume a diet rich in legumes due to their high fibre and protein content. In fact, according to one study, patients with type 2 diabetes who consumed one cup of legumes per day as part of a low glycemic diet experienced an improvement in their blood glucose tolerance and a decrease in their risk for coronary heart disease.
A serving of hummus should not exceed one-third of a cup. Moreover, the best method for diabetics to enjoy this spread is as a dip for raw vegetables such as broccoli, cauliflower, and carrots.
Chickpeas
Although hummus is a healthy option for diabetics, what about regular chickpeas? Chickpeas, like most legumes, are an excellent choice for individuals with prediabetes and diabetes due to their high fibre and protein content and low GI score of 33.
The American Diabetes Association (ADA) recommends that diabetics consume legumes with multiple meals per week, so beans such as lentils should be a staple in their diet. When consuming legumes, it is always preferable to purchase dried beans or tinned beans without sodium, as the ADA also recommends reducing sodium intake.
Chickpeas are a suitable substitute for meat due to their high protein content and lack of saturated fats. In addition, these legumes contain phytochemicals that stimulate the body’s insulin secretion.
With these benefits in mind, feel free to consume chickpeas and other legumes on a regular basis.
Dietary foods While Treating Diabetes
Clearly, a diabetic’s diet does not need to be insipid. Rather, there are a variety of delectable foods that both prevent and treat diabetes. Whenever possible, always purchase fresh, organic ingredients when purchasing in order to receive the greatest health benefits.
