When you have diabetes, balanced diabetes nutrition becomes key to

managing your blood sugar. It's hard to know, however, which foods you
should avoid and which you should target. Here are 10 foods and drinks for a
healthy diabetic meal plan that can help keep your numbers in check.
1. Beans

Dals (moong, masoor, arhar) or beans (rajma, channa, lobia or chori) are all
low glycemic index foods (https://timesofindia.indiatimes.com/Food-with-
low-glycemic-index/articleshow/52532175.cms) (GI). This means that since
their carbohydrates are gradually released, they're less likely to cause blood
sugar spikes. In fact, one recent study published in Diabetes Technology &
Therapeutics (https://www.ncbi.nlm.nih.gov/pubmed/24447043) found that
eating 50 grams of beans daily for just five days lowered glycemic response by
almost 23 percent compared with those who ate white rice.

Try it: Rajma beans or channa in your salad or mashed channa (hummus dip)
can accompany lunch or dinner.

2. Apples

While you might think there's no room in a diabetic meal plan for fruit, think
again: an apple a day has its benefits. Apples are low on the glycemic index, so
they also manage your blood sugar levels. They're high in fiber and vitamin C,
and to top it all off, apples are a portable, fat-free and easy snack option.

Try it: Toss an apple in your lunch bag or grab one between meals. If you have
some time, add cinnamon and bake them for a warm treat.

3. Almonds
Diabetes nutrition is incomplete without magnesium-rich crunchy nuts.
Magnesium helps your body use its own insulin more effectively
(https://www.ncbi.nlm.nih.gov/pubmed/28224192). So, include more
almonds into your diet — 28 grams (about 23 whole nuts) supplies nearly 20
percent of your daily dose of this blood sugar-balancing mineral. Such nuts
are high in monounsaturated fatty acids, protein and fiber, which are all good
for diabetes nutrition.
Try it: For healthy snacking on the go, pack 30 grams of almonds into single-
serve containers.

4. Spinach

Palak has just 23 calories per cooked cup and is filled with blood sugar-
friendly magnesium and fiber (https://ndb.nal.usda.gov/ndb/foods/show?
ndbno=11854&fg=11&man=&lfacet=&format=Abridged&count=&max=25&offset=25&sort=c&qlookup=&rptfrm=nl&n
It's a versatile choice too! Blend it, sauté it, make a raita or sprinkle a
generous portion on your salad.

Try it: Toss a heaping handful of baby spinach into your next smoothie or use
it in place of lettuce in a salad.
5. Chia Seeds

Losing or managing weight is one of the best things you can do to improve
your blood sugar. Chia seeds can help
(https://blogs.timesofindia.indiatimes.com/fit-bits/super-foods-chia-seeds/)
with that. Aside from being packed with fiber, these gems contain protein and
provide 18 percent of your recommended daily intake of calcium.

Try it: Combine a quarter-cup of chia seeds with one cup of 1 percent or non-
fat milk and one-half cup of diced fruit. Refrigerate overnight and enjoy for
breakfast the next morning.

6. Blueberries

Another fruit option, blueberries are a pretty compelling healthy-eating

option. They contain compounds that help reduce the risk of heart disease and
improve how your body uses insulin. One study showed
(https://www.ncbi.nlm.nih.gov/pubmed/27916833) that eating blueberries
improved insulin sensitivity among the obese along with insulin resistance.
Blueberries are also a great source of fiber and other nutrients (for example,
vitamin C and antioxidants), as well as a fantastic way to get your fill.
Try it: Take a half-cup of fresh blueberries (or defrosted, frozen blueberries)
and spoon over plain, unsweetened yogurt. Alternatively, add a cup of
blueberries to your smoothie.

7. Oatmeal
Oatmeal isn't just good for your heart, as it works wonders for your blood
sugar. Steel cut and rolled oats have a low GI, meaning their carbohydrates
are less likely to boost blood glucose compared to carbs from rapidly digested
foods, such as white bread, bran flakes or corn flakes. That being said, highly
processed instant and quick oats tend to be higher on the glycemic index so
they're not as great for your blood sugar.
Try it: Opt for steel or rolled oats cooked oatmeal with blueberries for a
hearty, hot breakfast.

8. Turmeric

Turmeric contains curcumin that keeps your pancreas healthy and prevents
prediabetes from turning into type 2 diabetes. How well does it work? A 2017
study (https://www.ncbi.nlm.nih.gov/pubmed/28443702) of patients with
nonalcoholic fatty liver disease, a condition related to diabetes, gave patients
either a placebo or turmeric supplementation, 1000mg, thrice daily for 12
 weeks. The turmeric group witnessed reduction in blood sugar levels, insulin
production and insulin resistance. This indicates how the golden spice can
help your body improve its sensitivity to insulin.

Try it: Curry powder is filled with turmeric. Sprinkle some into your next
veggie stir-fry for a curcumin kick or talk to a healthcare professional about
using a supplement.

9. Chamomile Tea
Chamomile tea has long been used for a variety of ailments. Existing research
shows it has antioxidant properties, and a recent study
(https://www.ncbi.nlm.nih.gov/pubmed/26437613) has found that it may
help you manage your blood sugar levels as well. When participants in the
study drank a cup of chamomile tea after every meal for six weeks, they
showed a reduction in blood sugar levels, insulin and insulin resistance.

Try it: Replace an after-dinner cocktail with a freshly brewed cup of

chamomile tea. Try adding a slice of lemon for an extra dose of vitamin C.

10. Slow Release (Partial or complete) Meal Replacement Formulas

These easy-to-make, protein-rich drinks help manage blood sugar and weight
through a slow-release system, and they support heart and digestive health.
Bonus for sensitive eaters: They are often lactose and gluten free.
Try it: Instead of trying to find a healthy meal while you're on the go,
substitute with Ensure Diabetes Care
(https://nutrition.abbott/in/product/ensure-diabetes-care).
Diabetes nutrition doesn't have to be complicated or flavour-less. With these
tasty foods and drinks, better blood-sugar management is simple.

This content is meant for awareness and educational purposes and does not
constitute or imply an endorsement, sponsorship or recommendation of any
products. Please consult your doctor or healthcare practitioner before
starting any diet, medication or exercise.

Prediabetes warrants healthy lifestyle

The Whole30 diet program provides an changes, high-fibre and low-GI foods
Learn how to maintain a healthy blood effective cleansing and detoxifying
sugar range and design a diabetic diet and regular exercise.
effect for a healthy body. (/en_in/articles/prediabetic-diet--your-
with smart food-pairing tips. (/en_in/articles/healthy-indian-diet-
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