Healthy Foods for Diabetes

Diabetes mellitus is a chronic disease that is engulfing the world just like the Great Plague of 1665. The number of people diagnosed with diabetes is increasing six fold every year. The fact that there is no cure for the disease and the resulting health complications from poorly controlled diabetes are so many is what makes it so frightening. The consequences include blindness, kidney failure, heart disease, limb amputations, and nerve damage.

Being diagnosed by diabetes is a point where your life changes completely. You need to make some drastic changes in your diet and your lifestyle. You need to be extra careful about your blood sugar levels and you need to get them checked regularly. Fortunately nature has given some awesome superfoods that can help control your blood sugar levels. All you need to do is to include them in your diet and enjoy the benefits!

1. Bitter Gourd (Karela): If you have a family member suffering from diabetes, you would see a lot of karela preparation on the dinner table. It is a widely known fact that karela helps diabetes like no other vegetable. It contains 'plant-insulin' which has been found highly beneficial in lowering the blood and urine sugar levels without increasing blood insulin levels. You can add seeds of bitter gourd in powdered form to food or take the juice of 4-5 bitter gourds every morning on an empty stomach. Be careful if you are taking medications to lower your blood sugar as adding bitter gourd might make your blood sugar drop too low.

2. Whole Grains: Try to incorporate more and more products made from whole grain in the diet. Along with essential vitamins, minerals, and fiber, whole grains contain mostly complex carbohydrates that your body turns into sugar for energy. Even though carbs make glucose levels rise, complex carbs are absorbed more slowly than simple carbs, which means your blood sugar levels stay stable. Furthermore, according to researchers from the Harvard School of Public Health, people eating a diet high in whole grains have a lower risk of diabetes and heart disease. Researchers generally recommended eating 3 servings daily based on the results of their studies. Whole grains mainly include brown rice, whole wheat pasta, whole grain bread and oats.

3. Apple: An apple a day keeps diabetes away. Apple is extremely beneficial when it comes to treatment of diabetes because of its high pectin content which decreases the body's insulin requirements. A 2005 study found that women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don't eat apples.

4. Beans: The high soluble fiber in beans is not only beneficial for your digestive system and heart, but it also keeps blood sugar from spiking after a meal. If you have insulin resistance, hypoglycemia or diabetes, beans can really help you balance blood sugar levels while providing steady, slow-burning energy.

5. Cinnamon (dalchini): The most active ingredient in cinnamon is methylhydroxy-chalcone polymer (MHCP) that mimics the effect of insulin, and works synergistically with insulin in cells. However, studies so far have involved only a small amount of people and have not yet explored the long term benefits of cinnamon. So, a large scale study is needed to support cinnamon as a major player against type 2 diabetes. To include cinnamon in your diet, just sprinkle it over your coffee, cereral, and tea.

6. Fish: Fish (like salmon and tuna) is excellent source of omega-3 fatty acids, healthy fats that reduce the risk of heart disease, reduce inflammation, and improve insulin resistance. Plus, being low in saturated fat, it is a great alternative for non-vegetarians who love red meat.

7. Chilies: In a study published in the July 2006 issue of the American Journal of Clinical Nutrition, Australian researchers show that when chili-containing meals are a regular part of the diet, the amount of insulin required to lower blood sugar after a meal is reduced. Also, chilies contain antioxidants, vitamin C and carotenoids which may also help improve insulin regulation.

8. Fenugreek (methi): Fenugreek, apart from containing a lot of fiber which is very important for diabetes sufferers, lowers insulin resistance and controls the blood glucose levels by increasing the number of insulin receptors in red blood cells. This improves the utilization of glucose in peripheral tissues thereby reducing the glucose levels in blood. Soak the fenugreek seeds overnight in a glass of water and next morning have the water and chew the seeds. However, do not consume it in high doses as it can lead to mild digestive pain. Also, fenugreek should not be used by pregnant or nursing women.

9. Broccoli: It is a good source of chromium which is a mineral that helps regulate insulin and blood sugar. It is most protective when eaten raw or lightly cooked. Also, a study done by UK researchers suggests that eating broccoli could reverse the damage caused by diabetes to heart blood vessels (people with diabetes have a five times greater risk of developing heart disease and stroke; both linked to damaged blood vessels). Researchers believe the key is a a compound called sulforaphane found in the vegetable. Sulforaphane encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.

10. Garlic: Garlic has active ingredients like allyl propyl disulphide (APDS) and diallyldisul-phide oxide (allicin). These combined with flavonoids play an important role in lowering the blood glucose levels. Allicin combines with vitamin B1 (thiamine) to stimulate the pancreas to release insulin.

11. Soybeans: Soyabeans have little amount of starch but high amounts of fiber and protein which exerts a valuable effect in lowering urinary excretion of sugar in people suffering from diabetes.

Dealing with diabetes every single day can be very frustrating but you are definitely not alone. Print the above list and take it to your next shopping trip. You are sure to make wise decisions.