Foods that help diabetics recover faster.

Most Type 2 diabetics are in some form or the other, foodies. And in most cases, its food that does them in. Excessive carvings for the “good things” without any means to burn off or digest the excessive blood sugar means they have frequent spikes, and blood that in its normal state has way too much sugar than what the body needs. That said, it isn’t only sugar that the body should be careful about. There are plenty of other nutrients that the body needs, and should be provided for. It’s just that sugar being sweet, tingles our palette and gets away with it! Try bitter gourd in its bitterest avatar! You won’t go far but as ironies would have it, bitter gourd is one of the best cures for diabetes!

Hi I am Dr Ashwini Joshi, Physician & Diabetologist at Aloha Clinic, Pune, one of India’s best lifestyle reversal clinics that change people’s lives by means that include diet, exercise and the right medication. This article is about diabetes and how we ought to concentrate on other bodily issues besides blood-sugar control in order to have a well-balanced life where our bodily needs are well taken care of.

On that, I would like to take your attention to certain foods that though not directly related to blood-sugar and diabetes, is needed all the same for peripheral factors that indirectly affect the working of the pancreas, and sugar absorption.

• Eating greens in some form or the other.
  In India, the more known and available green veggies include:
  • Amaranth (Chaulai/Lal Maath/Lal Saag)
  • Colocasia Leaves (Arbi ke Patte, Patra, Aloo)
  • Coriander Leaves (Dhaniya, Kothambir)
  • Fenugreek Leaves (Methi)
  • Lettuce Leaves (Hara Salad, Salad Patta)
  • Mint Leaves (Pudina)
  • Mustard Leaves (Sarson ke Patte)
  • Sorrel Leaves (Pitwaa/Gongura/Ambadi)
  • Spinach (Palak)
  • Turmeric Leaves (Haldi ke Patte)

  Low on carbs, practically all of them are high on fibres which if eaten in their proper state (not too boiled or turned into a paste) induce a state of satiety for a long time which reduces the body’s need for constant snacking and food intake- something that itself can lead to reduction in sugar-induced spikes. In addition, the likes of spinach have high concentration of Vitamin C and Polyphenols and Magnesium that between them act as anti-oxidants to regulate blood-sugar levels.

  How should you eat it?

  • For breakfast, you can eat lettuce leaves whole
  • For the other two big meals, green leafy veggies can be turned into healthy dishes like sarson-da-saag, paalak-paneer (but not entirely mashed), methi-ki-sabzi along with potatoes or paneer (in very small quantities) or also with peas (muttar)
  • Rotis can be made stuffed with greens of which methi is the best bet
  • Eat at least one serving of greens per meal to get the desired effect.
• We Indians are nuts and thankfully they eat lots of them!
  Be it peanuts, almonds, cashew, pistachios or walnuts, these grow in abundance in India. In terms of health, they are really good for diabetics given that they have essential oils and are low on carbs - but not necessarily low on fats as they have essential fatty oils in plenty. For this reason, they should be eaten in moderation- but they should be eaten because they have other essential nutrients and plenty of physical matter i.e. roughage which came make one feel satiated and satisfied for a long time. That said, if you consume too much - especially cashew, you run the risk of a runny stomach and gaining weight, the latter being a prime condition that leads to diabetes. Care is called for.
• Fish of certain kinds
  India with its over 6000 kms of coast and temperate climate is host to some of the largest variety of fish. Of these Rohu, Rawas, Pomfret (Paplet), Indian Mackerel or Bangda and Singhara (Catfish) are particularly good given that they are very rich in Omega - 3 fatty acids besides other nutrients that are of extreme importance – specially to Type I Diabetics whose insulin insufficiency is said to affect both their heart and their brains. In the case of the latter, dementia is said to set in faster and in a more pronounced manner. Anything with an excess of Omega - 3 fatty acids is said to substantially and noticeably reduce incidences of dementia.
• Beans
  Despite 30 years of westernization after the 1991 economic meltdown, thankfully, most parts of India remain steadfast to their liking for things earthy. Including beans! In India the usual types of beans we eat include:
  • Yardlong Bean, Barbati, Asparagus Beans, Snake Beans, Cholai
  • French Beans, common beans
  • Broad or Fava Beans
  • Moth Beans Moth, Mat, Mat Beans, Matki
  • Chickpea Beans Bengal Gram, Chana
  • Guar/Cluster Beans Gavar, Gawar, Guvar
  • Ground / Bambara Beans Lobiya, Chawli, Chavli
  • Green Bean, Moong

  There is every reason to believe beans are a diabetics’ best friend! They are super- dense seeds that have more than their share of iron, magnesium, potassium and most of all, vitamins. That said, and more so in the Indian context, thankfully they contain a lot of fibres! Why fibres? Because fibres when eaten in substantial quantities, give the feeling of being full and satiated, and helps control diet, especially the habit of binging. The other thing about fibre is that they aid in the slow and sustained release of sugars that while giving us the feeling of being charged, does not send us into a tizzy which invariably takes place during sugar spikes. Also, fibres and resistant starch that comes from most beans are said to produce compounds during digestion that aid in insulin production!

  So, folks eat healthy to stay healthy. And if you’re from India, you have every means and reason to do so! Do it. It helps. Believe me (who else!)