Diabetes is the most common chronic metabolic disorder that is rising at an accelerated rate in India as well as the western population. According to the WHO, diabetes is a major cause of blindness, kidney failure, heart attacks, and premature mortality.
What exactly happens?
A person diagnosed with diabetes is not able to produce enough insulin or use the insulin produced. Insulin is a hormone secreted by the pancreas that regulates blood glucose levels. This results in an increased blood glucose level which causes serious damage to the different systems of our body, especially the blood vessels and the nervous system.
What can we do?
With all the shortcomings that diabetes brings along what holds true is that with a proper diet, physical activity, and regular screening and treatment for complications the consequences of the disease can be delayed or completely avoided.
Diet and diabetes
Nutrition and dietary modification have always been a positive influence on preventing and improving illness along with ensuring stability and good health. This mode of action also works well for diabetes. A lot of work has been conducted to understand the benefits of certain specific functional superfoods on diabetes. Research states that the winner among them all are natural seeds.
Seeds are extremely nutritious, they possess all the starting material necessary to develop into a complex plant. They are a rich source of fiber, healthy fats, and most important vitamins, minerals, and antioxidants. They are beneficial even at small proportions and can be easily incorporated into a meal and subsequently into the daily diet.
Let us look at some seeds that help to keep our blood sugars in check.
1. Fenugreek seeds:
These seeds are a must on the shopping list for every diabetic even without a prescription. They contain high amounts of fiber and other chemicals that slow down the process of digestion. This is beneficial because it slows the rate of carbohydrate (sugar) absorption by the body. It lowers the blood sugar levels and insulin resistance of people suffering from diabetes.
2. Flax seeds:
They are one of the world’s oldest crops. Their nutrient composition is excellent and very beneficial to the body. They are a great source of essential and healthy fats, rich in fiber and high-quality protein. Flax seeds help in maintaining a healthy sugar level which is very critical for a diabetic patient. It possesses this ability due to its high fiber content which makes it a low glycemic index food. As a result, there will be a gradual and gentle rise in one’s sugar levels as opposed to a sudden spike. This helps promote blood sugar control. Flax seeds slow down the digestion and absorption of sugars. Flaxseeds have a powerful antioxidant named lignan which improves insulin sensitivity and helps prevent and treat diabetes.
3. Pumpkin seeds:
Pumpkin seeds are also known as pepita. They possess a lot of antioxidants, a fair amount of PUFA, B vitamins, and the mineral potassium and magnesium. Research studies conducted on animals have concluded that pumpkin seeds can reduce blood sugar. This is attributed to the high levels of magnesium present in these seeds. Along with magnesium, pumpkin seeds also have high fiber content which reduces the risk of type 2 diabetes and the risk factors associated with it.
4. Chia seeds:
Also called Salba chia, they are edible seeds of a flowering plant belonging to the mint family. They are nutrient-dense and can be easily added to the daily diet. Like the other seeds mentioned above chia seeds are also rich in fiber which helps reduce insulin resistance and improve blood sugar levels. They reduce the risk of metabolic syndrome and type 2 diabetes. They are also loaded with antioxidants and magnesium both of these constituents help to reduce the risk factors associated with diabetes.
5. Sunflower seeds:
Sunflower seeds though tiny in size are big on nutrition quality. They are packed with essential nutrients like thiamine, vitamin E, copper, antioxidants, protein, and fiber. All the above nutrients mentioned above play an important role in controlling blood sugar levels. They have an ideal nutrient ratio for a diabetes-friendly snack. These seeds also help in improving your satiety levels which helps keep your blood sugar in check.
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