GOURMET LIFESTYLE NUTRITION
and rich in Vitamin A and carotenoids, and blueberries – packed with antioxidants – are good low-sugar choices too.
Green tea The polyphenol content in this antioxidant-rich tea may help increase insulin activity, which helps lower high blood sugar levels. It also lowers chronic inflammation – caused by high-fat foods, lack of exercise and less consumption of fruits, vegetables and good fats – and helps protect against heart attacks as it contains flavonoids.
Garlic This kitchen staple not only promotes the efficiency of insulin but also reduces high cholesterol levels which leads to heart disease. Diabetics will benefit from eating garlic, as certain compounds it contains help lessen the effects of complications (in diabetes patients) such as high blood pressure, strokes, kidney disease and failure, and amputations and blindness. These compounds also help strengthen the immune system and regulate blood pressure.
Green leafy vegetables Spinach is low in carbohydrates and high in fibres, which help control the portion of starch intake and keeps you fuller for longer as well. The dark leafy green vegetable is rich in antioxidants, a great source of Vitamin C and E, iron and folic acid and helps keep blood pressure in control as it is high in potassium and magnesium. Vegetables such as kale and collard greens are also good sources of lutein, a carotenoid which aids eye health in diabetics.
Nuts Nuts are high in healthy fats (unsaturated) which help reduce insulin resistance as they are rich in fibre and magnesium and control blood sugar levels. They also protect the heart by fighting against diseases. Pine nuts, peanuts and almonds are a good source of Vitamin E which protect cells and help prevent nerve and eye damage in diabetics. It can be easy to overeat, while snacking, so make sure to treat yourself to no more than 40grams of unsalted nuts a day.
Legumes Chickpeas, cannelloni beans, kidney beans and lentils are all are low in fat and calories, and high in fibre and protein, which help reduce the risk of cardiovascular strokes. The fibre in legumes slow down the release of glucose into the bloodstream, which regulates blood sugar and prevents a sudden rise in blood sugar levels. The iron in chickpeas helps regulate haemoglobin – absorption of nutrients to the bloodstream – and controls blood sugar levels as well.
Fish It’s no surprise that Omega-3 rich fatty fish such as salmon, sardines, mackerel and tuna are power foods for diabetics as well. The fatty acids in these oily fish keep arteries clear and lower high cholesterol levels and triglycerides – prevalent amongst diabetics.
Dark chocolate A study published in Diabetic Medicine, claims that good cholesterol (HDL) and overall cholesterol balance is enhanced when patients consume 45g of dark chocolate each day. Dark chocolate – the higher the cocoa content, the better – also lowers blood pressure levels and improves the functioning of blood vessels. It’s a great alternative to milk and white chocolate as the breakdown of sugar is slow and so converts into energy gradually, rather than causing a sudden spike in blood sugar.
KEEP FIT Along with a balanced, nutritious diet, it’s important to include at least 30 minutes of physical exercise to your daily routine. Also try and incorporate exercises such as yoga, pilates and tai chi, which help lower blood pressure, cholesterol, blood glucose and stress levels while lifting up the mood, as they allow more blood flow and intake of oxygen – all of which is important for diabetics.
Fruits Strawberries and kiwis are great options for diabetics who want to increase their Vitamin C intake, as the percentage of sugar in these fruits are lower than other Vitamin-C rich fruits such as oranges, and also help regulate blood sugar levels. Fruits such as papaya, which are lowGI November 2013 BBC Good Food Middle East 87