The right dietary fiber in your diet can provide better control to your blood sugar levels! A plant-based diet is again to our rescue (not to forget the green tea benefits for diabetes). The amount of fiber present in whole grains and green leafy vegetables is proven to be the best food to regulate the blood sugar levels.
Here is more to the whole picture:
What can the dietary fiber do?
Right dietary fibers can lead to
- Better Sugar control that is the fasting sugar levels has been reduced drastically.
- HbA1c levels also decrease. (HbA1c is an average reading of your 3-month blood sugar levels.)
- This helps in accelerating the process of weight loss.
- Better Cholesterol levels.
What changes does the high fiber diet do in the body?
- The people with type 2 diabetes are deficient in SCFA (short chain fatty acids).
- The high fiber promotes the good gut bacterias in the body.
- The good gut bacterias thus produce SCFA by fermenting the carbohydrates.
- Optimum SCFA helps in regulating the blood sugar levels.
What to eat?
- Whole grains – The whole grains like oats, millet (bajra), quinoa, brown rice, corn, wheat (keep wheat in moderate amount) etc.
- Other fiber-rich sources are – pulses (dal), chickpeas (chole), beans (rajma), dry fruits, peas, flax seeds and fresh fruits.
- Prebiotics – These are the new game-changers, they fertilize the good bacteria present in our gut.So along with the probiotics (yogurt, cheese, probiotic drinks), the prebiotics are also very important for the diabetics. They are found in apple skin( don’t peel that off), banana, onion, garlic, beans, artichokes, chicory root, asparagus and baked wheat flour (Yay! For baked puff pastries, the savory ones, of course).
So, dear diabetics, eat the plant-based diet, have curd, apples (with skin on) and don’t forget the pranayama!
Who knew we will quote this again