Living with diabetes can be challenging at times. Especially when insulin becomes a part of your life, the question often arises, what should I eat or which foods are safe for me. The good news is that Indian food, with its diversity and richness in nutrition, can be easily eaten even with insulin therapy.

Indian food includes grains, pulses, vegetables and spices, which not only taste good but also provide essential nutrition to the body. This does not mean that after taking insulin you have to stay away from your favorite foods. It is just necessary to take care of some wisdom, balance and right quantity. Eating roti, pulses and vegetables in the right quantity at the right time keeps your blood sugar stable and your body is able to use insulin properly.

Indian Diet Guide for Insulin Therapy

Some foods can affect the ability of insulin or make it difficult to control blood sugar. Research has shown that refined grains (like white rice and flour), food or drinks high in sugar, fried foods and snacks with unhealthy fats. Consuming them frequently or in large quantities can reduce insulin sensitivity and rapidly increase or decrease blood sugar.

Which things should not be included in the diet?

1. Refined grains – White rice and flour rotis are digested quickly, which can cause a sudden increase in blood sugar. Instead, eating rotis of millet, jowar, ragi and whole wheat provides energy for a long time and keeps the glucose level stable.

2. Food high in sugar – Sweets, juice, soda and fizzy drinks can increase blood sugar quickly. Take them only occasionally and if you do, take food with protein or fiber along with it.

3. Fried food with unhealthy fat – Fried snacks, foods with thick gravy and high-fat processed foods can reduce insulin sensitivity. Instead, steamed, grilled or lightly roasted dishes are better options.

4. Snacks – Blood sugar control can be difficult due to the sugar, salt and refined carbohydrates hidden in chips, biscuits and ready-to-eat snacks. Instead, it is better to eat roasted gram, sprouted pulses or dry fruits at home.

Indian foods that are good with insulin

1. Whole grains – Wheat, jowar, bajra, ragi, rich in fiber, slow down the absorption of glucose.

2. Pulses – Moong, pigeon pea, lentils help in controlling blood sugar. Eating them with whole grains gives better results.

3. Milk and Dairy – Low fat cheese, curd, buttermilk increase protein and help in digestion.

4. Vegetables – Okra, bitter gourd, bottle gourd, beans, slow down glucose absorption and support insulin function. Spinach, fenugreek, amaranth, leafy vegetables provide nutrition and help in glucose.

5. Breakfast options – Roasted gram, sprouted gram, dry fruits are rich in fiber and protein.

6. Fruits – Guava, apple, orange, papaya, fruits with low glycemic index prevent sudden increase in blood sugar.

Why is a blood sugar test important for those taking insulin?

Regular blood sugar test is very important for people taking insulin. This shows how which food affects your glucose level. On the basis of test, you can make a balanced diet plan, decide the right time of insulin, avoid sudden high or low sugar. Tracking blood sugar in this way helps you understand which food is right for your body and makes it easier to make changes as per the doctor’s advice.

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In most homes in India, food is not just a means to fill the stomach, but it is a symbol of tradition and love. However, amidst the rapidly increasing cases of diabetes in the country, the question is now being raised whether the plate of bread and vegetables itself is causing the increase in sugar? At the same time, many people go to the doctor and proudly say that now they eat healthy things like oats or porridge instead of rice, but is it enough to do just this? Let us know today how daily eating habits affect our gut health and whether sugar can increase only by eating bread and vegetables.

How does sugar increase with daily food?

Our Indian food looks very simple, but the amount of carbohydrates in it is very high. Its quantity is especially high in white rice, refined flour rotis, fried vegetables and sweet tea. All these simple looking foods lack fiber and protein, due to which blood sugar can increase rapidly. Especially in cities where people’s lifestyle is mostly sitting and working, this problem becomes more serious. Along with this, increase in obesity and stress has a negative impact on both the body’s metabolism and gut health.

Are bread and vegetables also harmful?

Sugar can also increase due to bread and vegetables eaten at home. However, roti-sabzi is not bad in itself, but the difference depends on how you are eating it. If your food plate is balanced i.e. two rotis along with a bowl of dal, enough vegetables and some curd or cheese, then it can be a very healthy combination. At the same time, using millet, jowar or multigrain flour instead of refined wheat also keeps sugar under control.

Role of gut in diabetes

According to doctors, our stomach, which is also called the second brain, plays a big role in sugar control. The bacteria present in it help in breaking down carbs, reducing inflammation and improving metabolism. When we are under stress or eat too much processed food, this balance gets disturbed. Due to which it has a direct effect on blood sugar, digestion and weight.

What things should diabetic patients keep in mind?

To control sugar, diabetic patients can start the morning with lukewarm water and soaked dry fruits. Apart from this, diabetic patients should walk for 10 to 15 minutes after eating food to keep sugar under control. At the same time, one should avoid sweet tea, sweets and things related to sugar. Apart from this, diabetic patients should also try to reduce stress, because stress can have a direct impact on blood sugar.

Also read- Before getting blocked, the heart gives these 5 warnings, do not ignore them even by mistake.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator