When it comes to blood sugar management, people with diabetes should exercise caution. Starting the day with diabetes-friendly foods not only prevents sugar spikes, but also keeps one satiated throughout the day, curbs cravings, and promotes satiety. While morning time gives you a chance to work on your health, for most people this time is usually hectic and hectic. It’s no surprise that infused drinks, infused foods, and herbal drinks are gaining popularity as more and more people are choosing them to boost their overall health. (Also read: Drink Amla juice on an empty stomach for these amazing benefits)
Diagnosing diabetes requires many lifestyle changes, but there are some small changes in your daily routine that you can make without much fuss. People with diabetes are advised to start their morning with a balanced diet and should eat within an hour of waking up. Complex carbs and high protein foods are good choices for breakfast, while highly refined, low fiber and simple carbs should be avoided. (Also read: 7 benefits of eating papaya daily on an empty stomach)
Charu Dua says, “Incorporating superfoods into your morning routine can be a proactive measure to prevent diabetes. It is important to note that managing diabetes involves a comprehensive approach, including a balanced diet, regular physical “Includes monitoring of activity and blood sugar levels.” , Chief Clinical Nutritionist, Amrita Hospital, Faridabad.
Indian superfoods for diabetes prevention
Dua explores some ancient Indian superfoods that may contribute to diabetes prevention.
1. Bitter gourd juice
Bitter gourd, known for its bitter taste, is a rich source of compounds (charantin being the major bioactive compound) that may help control blood sugar levels. Consuming bitter gourd juice (bitter gourd juice) in the morning can increase insulin sensitivity, thereby reducing the risk of diabetes. Bitter gourd contains polypeptide-P which may help improve insulin sensitivity. The vicins and lectins present in vegetables can stimulate insulin secretion from the pancreas. Bitter gourd may help inhibit the activity of alpha-glucosidase, an enzyme involved in the digestion of carbohydrates. This may result in slower glucose absorption leading to better blood glucose control. Its inclusion in the diet is in line with traditional Ayurveda practices, making it a valuable addition to combating diabetes in India.
(Also read: Surprising benefits of drinking asafoetida water daily on an empty stomach)
2. Soaked fenugreek seeds
Fenugreek seeds are a staple of the Indian kitchen and are famous for their anti-diabetic properties. These seeds contain soluble fiber, which is helpful in controlling blood sugar levels. Consuming soaked fenugreek seeds or adding them to your morning meal may contribute to improved glycemic control. Fenugreek may help reduce appetite, which may be beneficial for individuals with diabetes who need to control their weight. Some studies suggest that fenugreek may help reduce total cholesterol and triglyceride levels, which is important for overall heart health, especially in individuals with diabetes who are at higher risk of cardiovascular complications.
3. Amla juice
Amla or Indian gooseberry, a powerhouse of Vitamin C, is known for its antioxidant and anti-inflammatory properties. Regular consumption of amla can help manage diabetes by controlling blood sugar levels. Including amla juice or fresh amla in your morning routine can be a tasty and effective strategy for diabetes prevention.
4. Turmeric water
Turmeric or haldi, a spice commonly used in Indian cuisine, contains curcumin, which is known for its anti-inflammatory and antioxidant effects. Research shows that curcumin may help lower blood sugar levels and improve insulin sensitivity. Adding a pinch of turmeric to warm water or milk in the morning can be a simple yet effective habit.
5. Cinnamon Tea
Cinnamon or cinnamon may potentially aid diabetes management by improving insulin sensitivity and affecting glucose metabolism. Studies show that it has the ability to reduce rapid blood sugar levels and provide antioxidant benefits. Cinnamon is rich in antioxidants, which can help deal with oxidative stress in the body. Chronic inflammation and oxidative stress are associated with diabetes and its complications. The anti-inflammatory properties of cinnamon may contribute to its potential benefits in diabetes management.
Adding a pinch of cinnamon powder to your daily tea may help you have better glycemic control, however, individual responses vary, and more research is needed.
Although managing diabetes through diet is one of the best ways to deal with this disease, one must remember to seek advice from a health care professional, especially if you are taking medication for diabetes or any other health condition.
