The pandemic is over but the epidemic of chronic diseases is growing rapidly as several recent studies have pointed out. A recent ICMR study published in the international journal Lancet states that India has a staggering 101 million diabetics and people who are prediabetic or on the verge of getting the disease are at 136 million. As the diabetes crisis continues to grow, so must our efforts to combat the disease. An immediate change in our lifestyle choices starting with eating habits can ensure that metabolic disease is kept at bay. A thoughtful choice to include whole food grains, fruits, vegetables, seeds, legumes can help prevent diabetes. In case, you are already suffering from diabetes, proper management of the disease can save you from some complications. (Also read: Can drinking milk protect you from diabetes? Here’s what you need to know)
“Maintaining stable blood sugar levels is important for overall health, especially for individuals with diabetes. Including high-fiber foods in your diet can be particularly beneficial. In In the Indian context, where traditional cuisine often emphasizes whole grains and legumes, there are certain food items that can help control blood sugar levels,” says Nutritionist Anupama Menon in an interview with HT Digita.
Here are seven high-fiber foods that can be included in an Indian diet to help manage blood sugar:
1. Fenugreek (Methi)
Fenugreek seeds are a well-known remedy for managing blood sugar levels. These seeds are rich in soluble fiber and contain compounds that help improve insulin sensitivity. Soaking fenugreek seeds overnight and consuming them on an empty stomach in the morning can be beneficial. Fenugreek leaves can also be used in curries, stir-fries, or made into paratha for an extra fiber boost.
2. Spinach/green leafy veggies
Spinach is a leafy green vegetable that is full of fiber and other important nutrients. It has a low glycemic index and can help regulate blood sugar levels. Include spinach in your diet through curries, salads, or sautéed dishes for a healthy, fiber-rich option.
3. Chia seeds
Chia seeds are tiny powerhouses of fiber, omega-3 fatty acids, and antioxidants. They form a gel-like substance when soaked in liquid, which slows digestion and helps stabilize blood sugar levels. Add chia seeds to yogurt, smoothies, or make delicious chia seed puddings for a healthy, fiber-rich snack.
4. Guava
Guava is a tropical fruit high in dietary fiber, particularly soluble fiber. It has a low glycemic index and may help prevent blood sugar spikes. Enjoy guava as a snack or add it to salads, smoothies, or fruit chaat for a refreshing, fiber-filled meal.
5. Broccoli
Broccoli is a cruciferous vegetable full of fiber, vitamins, and minerals. It has a low glycemic load and can help regulate blood sugar levels. Include broccoli in stir-fries, soups, or roast it with spices for a delicious, fiber-rich side dish.
6. Oats
Oats are a popular whole grain cereal rich in soluble fiber. They help slow the digestion and release of glucose into the bloodstream, promoting better blood sugar control. Start your day with a bowl of oatmeal or include oats in baked goods like cookies or muffins for a fiber-filled breakfast or snack option.
7. Nuts
Nuts, such as almonds, walnuts, and pistachios, are excellent sources of dietary fiber, healthy fats, and protein. They have a low glycemic index and help stabilize blood sugar levels. Include a handful of nuts as a snack or sprinkle them on salads or yogurt for an extra fiber and nutrient boost.
“Incorporating these high-fiber foods into the diet can be an effective strategy for managing blood sugar levels. Additionally, maintaining an active lifestyle and regular exercise further help to “blood sugar management. With the right approach to diet and lifestyle, it is possible to achieve better control over blood sugar levels and lead a healthy life,” says Menon.