Diabetes sufferers need to keep their blood sugar levels stable. Here are high-fiber food sources that can forestall glucose spikes.
Although the pandemic is over, several recent studies indicate that the epidemic of chronic diseases is expanding rapidly. According to a recent ICMR study that was published in the international journal Lancet, there are 136 million people in India who are prediabetic or on the verge of developing the condition.
Food Items That Can Control Diabetes
Maintaining stable blood sugar levels is crucial for overall health, especially for individuals with diabetes. Including high-fiber foods in your diet can be particularly beneficial. In the Indian context, where traditional cuisine often emphasizes whole grains and legumes, there are several specific food items that can help control blood sugar levels
Fibre Food Items That Can Help In Blood Sugar Management
Here are seven high-fiber foods that can be included in an Indian diet to aid in blood sugar management
1. Fenugreek (Methi)
Fenugreek seeds are a notable solution for overseeing glucose levels. These seeds have compounds that can help improve insulin sensitivity and are high in soluble fiber. It may be beneficial to soak fenugreek seeds overnight and consume them in the morning on an empty stomach. In addition, the leaves of fenugreek can be included in curries, stir-fries, and parathas for an additional source of fiber.
2. Spinach/green leafy veggies
Spinach is a nutritious leafy green vegetable high in fiber and other nutrients. It can assist in controlling blood sugar levels and has a low glycemic index. For a fiber-rich, healthy option, include spinach in your diet in the form of curries, salads, or sautéed dishes.
3. Chia seeds
Omega-3 fatty acids, antioxidants, and fiber are all found in small quantities in chia seeds. When soaked in liquid, they produce a gel-like substance that aids in blood sugar stability and slows digestion. Add chia seeds to yogurt, and smoothies, or make flavorful chia seed puddings for a nutritious fiber-rich tidbit.
4. Guava
Guava is a tropical organic product that is high in dietary fiber, especially solvent fiber. It has a low glycemic index and may assist in preventing spikes in blood sugar. Guava can be eaten as a snack or added to salads, smoothies, or fruit chaats for a nutrient-dense treat.
5. Broccoli
Fiber, vitamins, and minerals are abundant in broccoli, a cruciferous vegetable. It can assist in regulating blood sugar levels and has a low glycemic load. Roast broccoli with spices for a flavorful and fiber-rich side dish or add it to soups, stir-fries, or stir-fries.
6. Oats
Oats are a popular cereal made of whole grains that are high in soluble fiber. They assist with dialing back absorption and the arrival of glucose into the circulation system, advancing better glucose control. Oats can be added to baked goods like cookies or muffins for a fiber-rich breakfast or snack. Start your day with a bowl of oatmeal.
7. Nuts
Nuts, like almonds, pecans, and pistachios, are magnificent wellsprings of dietary fiber, sound fats, and protein. They have a low glycemic record and can assist with settling glucose levels. For a boost of fiber and nutrients, add a handful of nuts to a snack or sprinkle them on salads or yogurt.
Additionally, maintaining an active lifestyle and regular exercise routine further aids in blood sugar management.