Winter is the time for cozy blankets, warm beverages, and comforting meals. But it ain’t that easy for people living with diabetes. Due to reduced activity and cold weather, the season brings a craving for high-carb foods that can fluctuate blood sugar levels. It is not just about high blood sugar; diabetes often means altering your lifestyle and making alternative dietary choices on a daily basis. But the good news is, even if you have diabetes, nature offers several healthy and tasty foods that you can enjoy that provide comfort and nutrition in colder months without having to risk blood sugar spikes. Whether you are recently diagnosed or have been living with diabetes for years, join us as we discuss 8 winter superfoods for people with high blood sugar in this article.
Why Eating Right Is Important For People with Diabetes?
What you eat has a direct effect on your metabolism, blood sugar, and overall health, and this is more important if you are someone living with diabetes. Effective diabetes management requires regular attention to carbohydrate intake and general nutrition, and winter presents a number of particular difficulties. Winter superfoods are naturally high in complex carbohydrates, fiber, antioxidants, and good fats, which slow the bloodstream’s absorption of sugar. By the winter superfoods listed below that have a low glycemic index, you can help keep your blood sugar level in check and prevent the risk of complications related to diabetes.
8 Winter Superfoods For Diabetes Management
1- Cinnamon
A staple under the spices category in Indian kitchens, cinnamon is great for food with several benefits for people with diabetes all around the year, especially in winter. Rich in antioxidants, it aids in lowering the body’s oxidative stress, which raises the risk of diabetes. Cinnamon also helps to regulate glucose and lipid levels, ultimately lowering the risk of diabetes, cardiac illnesses as well as high body mass index (BMI). Adding a pinch of cinnamon powder to your morning coffee gives the right start to your day in winter with a powerful antioxidant punch.
2- Bajra
Although bajra is a nutritious grain all year round, winter is the ideal season to savour a substantial bajra supper. When compared to other grains and cereals, this rustic grain has a low glycemic index and is high in fibre. Additionally, it is among the most satisfying grains, which aids in portion management. To make the meal a complete protein, add lentils or any other type of legume. Bajra can be used to make khichdi, laddoos, crackers, and rotis.
3- Carrots
Carrots are another food with a low glycemic index, making them perfect for high blood sugar control. They are a nutrient-dense veggie that is full of vitamins and minerals. Carrots are an excellent source of dietary fiber, which is essential for regulating blood sugar levels. By slowing down the breakdown and absorption of carbohydrates, fiber helps prevent sudden spikes in blood sugar. This can help manage high blood sugar levels better. There are various ways you can incorporate carrots into your diet, like eating them raw as a salad, or cooking carrot ginger soup and gajar ka murabba.
4- Amla
Amla, often known as Indian gooseberry, is a promising food option for individuals with Type 2 diabetes. It contains a lot of chromium, which helps to keep blood sugar stable and improve insulin sensitivity. Additionally, it is abundant in vitamin C, which has immune-enhancing and antioxidant qualities that help those with diabetes. Amla can be consumed raw or with a dash of black pepper powder, or it can be made into murabba, pickles, candies, chutneys, or juice.
5- Garlic
If you cherish garlic, winter is a great season to eat it. This is equally true for people with diabetes. Garlic contains high levels of selenium, germanium, and sulfhydryl amino acids, all of which aid in immunity. Furthermore, research suggests that natural compounds found in garlic, such as allicin, can help decrease blood sugar levels and improve cholesterol profiles. Both of these are critical for diabetes management and lowering cardiovascular risk. Furthermore, it is a natural antibiotic that can help prevent urinary tract infections, decrease blood pressure, and prevent bronchitis and pneumonia.
6- Nuts
Nuts are crunchy, delicious, and high in fiber and protein. They also contain plenty of unsaturated fat. They are beneficial to your health because they help raise HDL, or “good” cholesterol. Meanwhile, nuts such as cashews, almonds, and walnuts, which contain polyunsaturated fats, are good in terms of blood sugar stabilization. Including nuts in your diet on a regular basis can help you manage your blood sugar and potentially prevent a number of other cardiovascular conditions. If you have a high blood sugar level who loves to munch on crunchy snacks every once in a while, mixed nuts can be a great option for you.
8- Sweet Potatoes
Sweet potatoes are quite popular winter foods among people with diabetes as they are high in fiber. They also include several key nutrients and the phytochemical beta-carotene, which can help regulate weight and blood sugar levels. In contrast to ordinary potatoes, their ‘sweeter’ cousins have a lower glycemic index, which means they release glucose into the bloodstream more gradually, avoiding blood sugar spikes. Sweet potatoes are versatile and cozy in winter meals, whether roasted, mashed, or combined with soups. You should eat sweet potatoes with their outer peel if you want to get extra fiber.
8- Beetroot
No list of winter superfoods for people with diabetes can be complete without Beetroot. For people with type-2 diabetes, beetroot helps lower blood sugar and regulate insulin levels in the body because it is high in fibre and important minerals including potassium, iron, manganese, and phytochemicals. It addition to salads, adding colour and nutrition to your meals.
FAQs
Why is it more difficult to manage blood sugar in winter?
There is usually a decline in physical activity during cold weather and a rise in craving for a high-carb diet. Both of these factors combined can lead to blood sugar spikes.
What makes a food “superfood” for people with diabetes?
A superfood for diabetes management should be high in minerals, fiber, and healthy fats, all of which help with blood sugar control and overall health.
Are oranges and carrots safe for people with diabetes?
Despite their natural sugar content, they are high in fiber. The fiber acts as a buffer, delaying the absorption of the sugar. You must consume the whole fruit or vegetable, not just the juice, in order to reap this advantage.
Can eating nuts help in blood sugar regulation?
Yes, nuts like cashew, almonds, and walnuts are packed with high protein and fiber. They slow down digestion, reduce hunger, and prevent sudden blood sugar spikes.
Can I eat fatty fish if I have diabetes?
Yes, fatty fish are rich in essential omega-3 fatty acids that support heart health and improve insulin sensitivity in the body.
(The article is written by Ehsan Siddiqui, Team Lead and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)
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