Everyday foods can curb diabetes

Keeping a check on our blood sugar and preventing diabetes has become one of the primary concerns for many of us today. Certain food products, which are packed with wholesome nutrients, can normalise the blood sugars levels. Here is a list of everyday super foods that can cut the risk of diabetes:

* Almonds: Give your day a healthy start by consuming a handful of soaked almonds, which help lower and maintain glucose levels, fight bad cholesterol and increase good cholesterol in the body, keeping your heart healthy.

* Peanut butter: For a filling breakfast, go for a tablespoon of natural peanut butter with whole grain toast. Natural peanut butter and peanuts are also low glycemic index foods, which means they have a lower effect on blood sugar levels.

* Green tea: Avoid caffeine and drink green tea, as it helps prevent overeating, thereby stabilising blood sugar levels and aids weight loss.

* Vegetables: While boiled vegetables are recommended for people with high cholesterol and sugar level, you can make stir-fried vegetables or steamed ones too. Include bell peppers, mushrooms, spinach, lettuce, baby corns, broccoli, sprouts and onions. Spinach contains lutein, which is essential for people with diabetes since they are at a risk of blindness. Curry leaves are also a must-have, as they reduce the blood sugar levels by controlling the body's insulin activity.

* Greek yogurt & berries: Greek yogurt is packed with proteins that control your hunger pangs and blood sugar, as it is low on carbohydrates. Berries are all low in sugar and high in fibre. They are also low on glycemic index.

* Healthy oils: Use extra virgin olive oil or oils that are rich in mono-unsaturated fats. These oils helps in lowering the bad cholesterol levels.

(The author is consultant internal medicine & diabetologist, Fortis Hospital)