Sports Nutritionist Geetha

Power foods to dodge diabetes

Barley like oats is divine for diabetics with its soluble fiber beta glucan which slows down the digestion and absorption of carbohydrates, stabilizing blood sugars and its potassium helps to reduce blood pressure. Pearled, hulled, or quick-cooking are all great choices.

Apple is the choicest of low calorie snack with antioxidant quercetin and 4 g of fiber that steadies blood sugar swings. For the best benefit consume with skin on.

Avocado, the buttery fruit has high fat content but its good fats (MUFA) cut sugar spikes as it delays the transit of food in the gut, leading to slower absorption of carbs.

Broccoli is bountiful in chromium, vital for insulin formation required to maintain normal blood glucose.

Goji berries are tiny chewy treats packed with antioxidant power with high ORAC (Oxygen Radical Absorbance Capacity) and contribute to reduction in insulin resistance.

Beans are low fat protein packed with fiber and are good source of anti-stress mineral magnesium and potassium. A half cup beans yields about 7 g of fiber. Its combination of soluble fiber thwarts speedy glucose uptake from the gut.

Cold water fish like Sardines and salmon improve insulin resistance. Salmon is exploding with the omega 3, high quality protein, magnesium, potassium and selenium.

Dairy is a deadly combination of the dazzling duo – calcium and vitamin D that help regulate sugars in blood.

Dark green leafy vegetables are low in calories yet high in nutrients that assist to combat hyperglycemia.

Ceylon Cinnamon lowers blood sugar. A half to one tsp each day can cut high blood glucose ( cassia cinnamon contains high levels of coumarin, which in higher quantity can harm liver)

Chia seed is a grain that improves insulin insensitivity and prevents steep rise in blood sugars after a meal.

Green tea’s most powerful catechin – EGCG helps to improve serum insulin level, decrease HbA1c and increases fat oxidation.

Vinegar consumed in two tablespoons prior to a meal is beneficial to blunt blood sugar rise after meal consumption.

Dark chocolate ( 70% or more cocoa) , a cube or two with antioxidant flavonoids improve insulin insensitivity.

Published for B Positive magazine :

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