Top 8 foods for Diabetes Management

Diabetes is becoming and more prevalent, where it is calculated that 1 in 10 adults around the world have diabetes. That’s 10% of the total world population. The increasing number of overweight and obese individuals, coupled with a general decline in physical activity, has contributed to a higher prevalence of diabetes among adults. But the good thing is that extensive research has identified certain foods for effective diabetes management. Let’s look at the top 8 foods for diabetes management.

What is diabetes?

Diabetes is a condition where your body struggles to manage and use the sugar (glucose) in your blood properly. Glucose essentially fuels your cells so that they properly function, and insulin acts as the key that allows glucose to enter your cells to be used for energy.

In diabetes, either the body does not produce enough insulin (Type 1 diabetes) or your cells don’t respond to insulin as well as they should (Type 2 diabetes). This leads to too much sugar staying in your blood, which can cause health problems over time, like heart disease, vision loss, and kidney issues.

Type 2 diabetes is more closely connected to family history and lineage compared to Type 1 diabetes. Also one’s racial background may also impact their risk i.e. African, Asian and Native American. This is why if you as a pregnant woman fall under any of those ethnic groups, you will be offered a screening test called an oral glucose tolerance test (OGTT).

What are the top foods for diabetes management?

For individuals with diabetes, eating a balanced diet is paramount. Eating unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats help to provide essential nutrients and fibre to regulate blood sugar levels. Control carbohydrate intake by choosing complex carbs with a low glycemic index and limiting refined sugars. Portion control, regular meal timing, and staying hydrated are also key. Monitoring blood sugar levels regularly and seeking guidance from healthcare professionals can ensure a personalized approach to managing diabetes through diet. Let’s look at 8 foods that could help treat diabetes.

Papaya leaf juice

Papaya leaf juice, traditionally used in Mexican medicine, is a great remedy for diabetes management. Rich in antioxidants, studies, mainly on mice, show that papaya leaf extract can lower blood sugar levels, increase blood platelets and protect the pancreas’ insulin-producing cells. Papaya has a high fiber content and helps slow down sugar absorption, which could ease diabetic symptoms. Healthcare professionals sometimes recommend papaya as a beneficial snack for diabetics during the day. Moreover, papaya has a moderate glycemic index and is rich in dietary fibers, which can help slow down the absorption of sugar in the body, leading to better blood sugar control.

Jamun Seed

When researching about foods that help treat diabetes, I came across a 1899 publications which made note of the seeds of Jambul. This fruit, also known as Java Plum or Jambul is native to Australia, India, and the Indian Archipelago. It is a rich black fruit with a lovely purple interior and apparently tastes both sweet and sour. Dating back centuries, the Jamun seed had been used successfully to treat diabetes before insulin was discovered. Recent publications conclude that the seeds and other parts of the Jamun tree bear antidiabetic properties. To consume Jamun seeds, take about 3-10 grams of the powder 3-4 times daily. It must be noted that the antidiabetic effect is most seen in fresh seeds rather than in old or dried fruit.

Blueberry and Bearberry leaf

To prepare the infusion, steep one teaspoon of the leaves in a cup of boiling water for 30 minutes. After straining, the infusion is ready for consumption. It is recommended to drink two or more cups daily and can be enjoyed with meals as a substitute for coffee or tea. If using a tincture, the recommended dosage is 20 to 40 drops.

Bearberry or Uva-Ursi has been historically known as the remedy for diabetes and is actually best consumed alongside blueberry leaf. In tincture form, around 10-20 drops of bearberry should be mixed with 20-40 drops of blueberry leaf into a cup of water, 3 times a day.

How to prepare bearberry and blueberry tincture

As done in the past within domestic households, you can cover the leaves of either or both blueberry and bearberry (3x the amount of blueberry) and soak in quality brandy or glycerine (a modern non-alcoholic version). This would then be left to infuse for a week and thereafter a teaspoon of the infusion added to a cup of water or juice.

Tiger nut

Tigernut is widely eaten in Nigeria as well as other parts of West Africa, the Mediterranean and Asia. It is often prepared into a delicious milk juice due to it sweet and nutty flavour. Interestingly, tiger nut is a member of the tuber family, for instance the sweet potato, but obviously much smaller in size. Studies have shown that this nut contains a lot of nutritional benefits that help treat or manage a number of ailments. The tigernut, this gluten and cholesterol free tuber is not only purported to help treat colon cancer and obesity but diabetes also.

Moringa

Moringa, known as the “miracle tree,” is very beneficial for the management of diabetes. Its leaves contain compounds like chlorogenic acid and quercetin, which can help lower blood sugar levels and improve insulin sensitivity. What’s more is that moringa’s anti-inflammatory and antioxidant properties may protect pancreatic cells and support cardiovascular health, crucial for diabetes patients. You can add fresh moringa leaves to salads, soups, or stir-fries. Alternatively, you can infuse dried moringa leaves in hot water to make a tea or blend moringa powder into smoothies or juices.

Garlic

Garlic is a staple commodity in most households. It has a lovely aroma and flavour when added to dishes. Yet, besides helping you recover from a cold, studies have shown that garlic holds healing properties for diabetic individuals. Garlic is traditionally known to lower cholesterol and blood pressure, potentially reducing the risk of heart disease, which commonly affects individuals with diabetes. Studies suggest that raw garlic may help regulate blood sugar levels and lower the risk of atherosclerosis, a condition exacerbated by diabetes. To get most of the benefits of raw garlic, try chopping up a couple of cloves and adding it as garnish to salads. Why not try this highly nutritious ratatouille dish!

Fenugreek

Last but not least is Fenugreek, a traditional herb, which has long been used in Africa, Asia and India to treat diabetes and obesity. It has been reported to show promising effects in people with diabetes due to its rich composition of bioactive compounds like diosgenin, which aids in glucose uptake and insulin secretion. Research highlights its potential to not only improve blood sugar control, but also provides antioxidant, liver protection, and anti-inflammatory benefits. Its ability to lower glucose absorption and stimulate insulin release makes it a beneficial supplement for diabetics.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9936729
https://www.mdpi.com/2218-273X/10/2/305