Diabetes Mellitus is a metabolic disorder characterized by decreased ability of tissues to utilize glucose. This is due to the absence of insulin, its deficiency, or ineffectiveness – the hormone that is produced by the pancreas. It is characterized by chronic hyperglycemia and metabolic disorders of carbohydrates, proteins, and fats due to the reduced function of insulin.
A superfood is defined as a food that is rich in various compounds which are considered beneficial for health. These foods may contain compounds like fatty acids, antioxidants or fiber.
There are certain foods or components of the food that have been found to be beneficial in managing high blood sugar levels. Few of the commonly known foods are mentioned below. These are common foods that are available in our day to day life.
1. Fenugreek Seeds (Methi Seeds)
Fenugreek seeds are rich in fiber and contain a substance called Trigonella that is known to lower the blood sugar levels
These Fenugreek or Methi seeds are known to have a hypoglycemic activity that can improve glucose tolerance and lower blood sugar levels. Also due to high fiber content, it slows down the absorption of carbohydrates and sugars.
According to a research, approximately 10 grams of fenugreek seeds (Preferably soaked) if consumed in the morning on empty stomach have benefitted in lowering the blood sugar levels. These seeds can also be added during cooking meals. For proper incorporation in your diet, consult a certified nutritionist or dietician.
2. Cinnamon
Cinnamon is a common spice derived from the bark of Cinnamomum trees. There are 2 types of Cinnamon available – Ceylon & Cassia.
Cassia is the commonly used cinnamon that is available throughout the world and is used in cooking on day to day basis. While Ceylon cinnamon is less common and quite expensive in comparison to Cassia.
Cinnamon is undoubtedly known to reduce blood sugar levels by imitating the effects of insulin. Along with that it increases the transport of glucose into the cells, hence increasing insulin sensitivity. Apart from this, Cinnamon also contains a bioactive compound named cinnamaldehyde that inhibits the action of α -glucosidase enzymes. These enzymes play a role in breaking carbohydrates into blood sugar.
Research studies prove that consumption of 2 grams of cinnamon in your daily diet will help you to lower your blood sugar levels.
3. Ginger
Ginger contains rhizome – an active component that helps in the increase of glucose uptake into the muscle cells without using insulin, and therefore managing high blood sugar levels.
Note: Ginger can be added in the morning tea and consumed on daily basis.
4. Curry Leaves
Curry leaves may also be useful in managing high blood sugar levels. Several minerals in this herb help maintain the normal glucose levels in the blood. In addition, it influences carbohydrate metabolism and reduces the risk of oxidative stress.
5. Apple Cider Vinegar
Adding a Tsp of Apple Cider Vinegar or ACV in water might help in reducing blood sugar levels. It is observed due to the anti-glycemic effect of acetic acid found in it that is attributed to reducing starch digestion and/or delayed gastric emptying.
The above mentioned foods have been proven to have health promoting properties and traditional nutritive values. One can add different functional foods to control the blood glucose levels after consulting to a certified dietitian or nutritionist. Do not consume anything in excess for faster results, consume in moderation and stay healthy.
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