Diabetes or high blood sugar level is a lingering ailment that has reached epidemic proportions. The disease is common amongst all age groups. An auto-immune disease; diabetes can have a negative effect on your health if not controlled well on time. They can lead to short-term and long-term illnesses such as vision impairment and blindness, foot ulcer, infection, kidney failure, stroke, heart attack and damage to the nervous system, leading to fatigue. Though diabetes is a serious condition certain lifestyle changes like regular exercise, fibre-rich foods, healthy fats and carbohydrates can help reverse diabetes.
When we talk about a healthy diet, carbohydrates should be included in our diet. However, we should be careful when we chose carbohydrates as well. There are two types of carbohydrates: whole carbohydrates and refined carbohydrates. Whole carbohydrates are not processed, contain the fibre found naturally in the food and are thereby healthy. Brown rice, vegetables, brown bread, fruits, legumes and whole grains can be grouped as whole carbohydrates. Whereas refined carbohydrates are processed, and, in the process, the natural fibre is wiped out making them unhealthy. Sweetened beverages, white bread, white pasta, baked goods, white rice, aerated drinks can be termed as refined carbohydrates.
Regular intake of refined carbohydrates can be detrimental to your health and lead to a surge in blood sugar levels. Whole carbohydrates are healthy and can help you manage diabetes. This will also boost your energy without blood sugar spikes-to fuel your day.
Below is the checklist of some healthy carbohydrates which are a must in your diet:
One of the pseudo grains quinoa is rich in nutrients like carbohydrates, proteins, fibre vitamins. It goes without saying that quinoa is a perfect choice for diabetic patients. It keeps you full for longer. It is versatile and extremely easy to make. You can add vegetables to make it a wholesome meal.
Oatmeal is rich in soluble fibre making it easy to digest and absorbed, which helps in managing diabetes. It also helps lower cholesterol, thereby keeping heart diseases at bay. Oatmeal can be perfect for early morning breakfast or an evening snack.
The real hero of dairy products yogurt is not only high in protein, carbohydrates and calcium but also vitamin D a vital nutrient for diabetics. Yogurt may help lower the blood sugar levels and the calcium content helps maintain blood pressure as well. Though you should add any sugar to. You can add a pinch of salt, pepper or fruits for better taste. Yoghurt can be included in your smoothies.
- Sweet potatoes:
Another delicious, nutritious, fibrous and a healthy carbohydrate that comes to our mind is sweet potatoes. Additionally, sweet potatoes are known to lower blood sugar levels as well. Sweet potatoes can be roasted or grilled. Sweet potatoes can be added to your salads, vegetables or you can even make baked chips out of it.
A common fruit, apples are easily available, and one does not need to mention the health benefits of this wonder fruit. Rich in iron, good sources of fibre, carbohydrates, diabetics can count on apples as a naturally occurring sugar. No wonder, it is always said an apple a day keeps a doctor away.
Pulses are protein-rich and can be a part of your balanced diet. Beans and chickpeas are lentils which offer several health benefits. Cooked lentils have high amounts of potassium, which manages high blood pressure and diabetes as well. You can include boiled lentils in your salads or can have it with rice as well.