World Diabetes Day 2019: 5 superfoods to add in your diet to keep Type 2 diabetes under control

World Diabetes Day is marked on November 14 every year to create awareness about diabetes among the common people. For the uninitiated, WDD was created in the year 1991 by IDF and the World Health Organisation. For the unversed, it coincides with the birth anniversary of Sir Frederick Banting, who co-discovered insulin alongside Charles Best. Unfortunately, many people in India suffer from diabetes, especially Type 2. Every year, on World Diabetes Day there is a dedicated theme. For this year, the theme is Family and Diabetes. 

If you are the one suffering from Type 2 diabetes and want to know which food items can bring blood sugar levels under control then you are in the right place. In an exclusive interview with Pinkvilla, Dr. Muffazal Lakdawala, Founder & Chief Surgeon – Digestive Health Institute by Dr. Muffi, revealed the same.

Dr. Lakdawala said, "Type 2 diabetes (non-insulin dependent diabetes) is mainly caused due to excess weight, poor eating habits, lack of physical activity, stress and family history. Hence, it is necessary to improve the diet and lifestyle along with the proper medication. Natural medicines and using food as a medicine is a smart way to keep your blood sugar levels within limits."

World Diabetes Day 2019: Read on to know some superfoods that can help you to control Type 2 diabetes:

1. Fenugreek 

Fenugreek aka Methi is most widely used in the kitchen and this herb has many wonderful benefits. 10 gm of fenugreek seeds daily either soaked overnight or fenugreek powder on an empty stomach is recommended. High in fiber, it also helps stimulate the secretion of glucose-dependent insulin, improve glucose tolerance and lower blood sugar levels. 

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2. Bitter gourd

It is rich in plant insulin polypeptide-P, contains essential compounds like charatin and momordicin which are responsible for controlling hyperglycemia (high sugar levels) Add Karela to your curries or sabzi’s or have it in the form of green juice to reap the benefits.

3. Amla

It is one of the richest sources of vitamin C and helps the pancreas produce optimum insulin to keep the blood sugars within range. You can have it in the form of juice or eat it raw.

4. Drumstick leaves /moringa 

A few preliminary studies have shown that plant compounds such as isothiocyanate in moringa improves glucose tolerance and helps reducing weight as well. A study states that using 50g of moringa helped reduce blood sugar by 21%. You can add them to your salad or toss it like spinach.

5. High fiber food/ complex carbohydrates

One should include high fiber food in the daily diet as dietary fiber slows down the absorption of sugar, improve cholesterol and blood sugar levels. Food items such as fresh fruits, vegetables (green leafy, tomato, cucumber, carrot, radish ), whole grains, cereals ( brown rice, red rice, oatmeal ), millets (ragi, jowar, bajra, quinoa), bran, nuts (almonds, walnuts) and seeds(flaxseeds, chia, sunflower, sesame) seeds are rich sources of fiber.

Aside from having the above-mentioned food items, one should also try and avoid simple sugars like refined flour (used in biscuits, cookies), fruit juices, table sugar, honey, syrupy drinks, aerated drinks and sweets and high fatty food like margarine, oil, ghee, corn starch etc. as they tend to raise your blood sugar levels. Also, diabetes patients should take some time out for exercising. It is essential to lower your weight and keep a check. 45 minutes -1 hour physical activity on a daily basis will help you maintain your weight and also help control sugar levels.