As we prepare for the winter season and unpack our woolens, it’s also time to start planning a nutritious diet for the cold season. People with diabetes especially need to eat healthy to boost their immunity against infections and also manage their blood sugar during the season, which can go wrong due to the change in our daily habits. Due to the cold mornings and evenings, many people may become less active and skip their walks, which can cause blood sugar levels to rise. Additionally, to combat the cold, people may find comfort in high-calorie foods, which can be problematic for diabetes management. (Also read: Diabetes: 8 Lesser Known Reasons Behind Your Blood Sugar Spikes
Being mindful of what you eat and including the right ingredients can help you manage your blood sugar in the winter. There is no shortage of seasonal fruits and vegetables that could help control diabetes wonderfully.
“Diabetes is one of the most prevalent medical conditions in India. According to reports, around 98 million people in our country will have diabetes by 2030. But the good news is that diabetes can be prevented and managed You can manage your blood sugar levels by simply changing your diet and making some minor lifestyle changes,” says Dr. Siddhant Bhargava.
Here are some foods suggested by Luke Coutinho, Holistic Nutrition and Lifestyle – Integrative and Lifestyle Medicine, Founder of You Care – All about YOU and Dr. Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder- Food Darzee that people with diabetes can eat during the winter:
Known as the Indian gooseberry, amla is powerful for type 2 diabetics. It is rich in chromium, stabilizes blood sugar and improves insulin sensitivity. Additionally, it is packed with vitamin C which has antioxidant and immunity-boosting properties, both of which benefit people with diabetes. One can have amla in the form of murabba, pickles, candies, chutneys or juice, or eat it as is with a sprinkle of black pepper powder.
Consuming beetroot is beneficial for people with type 2 diabetes. Rich in fiber and essential minerals such as potassium, iron, manganese and phytochemicals, beetroot helps lower blood sugar and regulate blood sugar. insulin levels in the body. You can include beetroot in your diet by mixing it with coconut and making soup, or you can simply opt for beetroot hummus.
Winter is the best time to enjoy a hearty bajra meal. This hardy grain is high in fiber and ranks low on the glycemic index compared to other grains and cereals. Plus, it’s one of the most filling cereals around, which helps with portion control. Add lentils or any legume, turning the meal into a complete protein. One can make rotis (flatbreads), laddoos, crackers or even bajra khichdi. That said, it is recommended that you make a decision based on how your body reacts to bajra.
Purple, orange, red – whatever variety of carrot you get your hands on, add this root vegetable to your plate. Carrots contain a unique indigestible fiber that helps slow the release of blood sugar and promotes feelings of fullness. This means that if we strategically eat a fully grown raw carrot before lunch and dinner, it can avoid the chances of overeating the main course. No overeating means better control of rising blood sugar after meals. You can include carrots in your diet either by eating them raw in salads or by making ginger carrot soup and gajar ka murabba.
● Fresh turmeric root
Fresh turmeric root is usually available in abundance during the winter. Curcumin, the active compound found in turmeric, has a positive impact on blood sugar control and is highly anti-inflammatory. Diabetes is an inflammatory disease, and anything that can quell inflammation in the body is of great importance in any diabetes management protocol. Additionally, studies suggest that curcumin may improve insulin resistance, hyperglycemia, and hyperlipidemia (high cholesterol and triglycerides). The easiest way to consume turmeric root is to grate it, sprinkle with lemon, salt and black pepper and consume a spoonful with your meal. One could also add a few drops of ghee or coconut oil to make the nutrients more bioavailable.
Orange is considered a super food for people with diabetes. Due to their low glycemic index, you can incorporate oranges into dishes such as salads and homemade juices.
Cinnamon not only has excellent healing properties but also manages blood sugar levels. Packed with antioxidants, it helps reduce oxidative stress in the body which aggravates the risk of diabetes. Cinnamon also normalizes glucose and triglyceride levels, reducing the risk of diabetes and several heart diseases. Have cinnamon thyme tea or make yourself cinnamon oatmeal pancakes.
“Does that mean eating the foods above will reverse your diabetes? No. Diabetes requires a multifactorial approach. No magic food or mineral can stabilize your blood sugar, but a combination of lifestyle changes that nutrition, movement, activity, emotions health, sleep and recovery that puts you on the path to better control of blood sugar, inflammation and insulin resistance,” concludes Luke Coutinho.
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