Food plays a very important role in controlling and reversing diabetes. Many studies have been done on the subject and it continues to happen. The latest studies done by the experts proves that a low fat – especially the saturated fats- and a low glycemic index diet can improve the health of a diabetic and lower the sugar levels.
Diabetics becomes quite worried and concerned when it comes to their diet. For them , each meal has to be prepared giving keen attention to the sugar levels and it has to be healthy too. There is actually a wide range of foods which diabetics can enjoy without any consequences but many are ignorant about it.
So here are some cheap but healthy and easily available foods that a diabetic can include in their diet doubtlessly.
SPINACH
Spinach is one of the cheapest and nutritious leafy vegetables available. It is loaded with many important vitamins and minerals such as Vitamin A, Vitamin C, Vitamin K, Calcium, Iron, Potassium etc.
It is very low in calories and zero sugar content which makes it a food that a diabetic can take liberally. Spinach also have a good fiber content which slows down the sugar absorption.
You can add spinach in salads, gravies, soups, smoothies or it can be eaten as such if you wish.
BUTTERMILK
Buttermilk is a low fat dairy product which is a good source of Vitamin A, Calcium and Potassium. The glycemic index of buttermilk is very low and it can be relished by a diabetic at any time of the day.
Buttermilk is also good for the gut health. Its an extra benefit for diabetics as many of them suffer from gastro-intestinal disturbances like constipation, diarrhea, bloating, intestinal gas etc.
It is a very good substitute for fruit juices or other calorie dense drinks and a cheap refreshing drink.
LADY’S FINGER
Lady’s finger/Okra is a vegetable widely used in Indian cuisine. It is low in calories, sodium and cholesterol.the calorie value of ½ cup of okra is 17.6 Kcal.
It is a good source of protein, vitamins and minerals (Vitamins A,C,K,B6,B2 and B3, potassium, zinc, copper etc.). Studies in animals have shown that Okra contains certain polysaccharides and flavonoid antioxidants which lowers the blood sugar levels.
PUMPKIN
Pumpkin is a variety of squash which is used in cuisines around the world. It is nutrient dense food. It is a good source of vitamins A, K, E, B6, C and B2 and minerals like copper, magnesium and potassium.
A cup of diced pumpkin consists of 49 kcal and 2.7 grams of fiber. Taking fiber rich foods like pumpkin is very beneficial for diabetics as it slows down the sugar absorption.
PULSES
A wide variety of pulses are being consumed around the world. They are nutritious as well as delicious food which has been proven to be safe for diabetics.
They are- in general- high in protein and fiber and low in carbohydrates and fats which makes it diabetic friendly. The glycemic index of pulses is also very low.
Some of the affordable and nutritious pulses are Chickpea, Black gram, Bengal gram, Moong dal, Green gram (whole moong) etc. The best way to include pulses in diet is to have it in the form of salads.
GOOSEBERRY
Gooseberry is a fruit that can be relished as such or in the form of pickles, jams, candies etc. They are low in calories and high in fiber content.
Gooseberries are rich in Vitamins C, B6 & B5 and copper, manganese, potassium etc. Even though significant studies about the medicinal property of gooseberry have not come to light, they have been widely accepted as a drug helping in controlling and reversing diabetes.
Gooseberry is also widely used in preparation of many ayurvedic medicines.
EGGS
Almost all the non-vegetarians and eggetarians have eggs stocked up in their pantry. It is cheap but densely packed with nutrients
. It is considered as a superfood by many of them. Eggs are rich in protein, healthy fat, several vitamins , minerals and antioxidants.
Studies have shown that consuming eggs on a regular basis has a remarkable effect on sugar control. Better avoid the yolk as there is a risk of hypercholesterolemia.
TOMATOES
Tomato is a widely used berry which used in your food in many different ways such as curries, pickles, salads, sauces, purees etc.
It is a non-starchy fruit which is low in glycemic index and carbohydrates. Vitamins C, K, B9 and potassium are the main nutrients present in tomatoes. It also consists of an antioxidant called lycopene which reduces the risk of heart disease.
Avoid commercial products using tomatoes like ketchup, sauces and pickles since they contain added sugar and are high in sodium.
CUCUMBER
Cucumber is a low calorie, zero fat vegetable which can be taken liberally by diabetics.
They are rich in Vitamins C & K, magnesium, potassium, manganese and fiber. It is a very hydrating vegetable( 96% water) so it’s very helpful in dehydration which is a symptom of high blood sugar.
Cucumber can boost weight loss if you are a diabetic with obesity as it is a filling food with low calories.
ONION
Onions , cooked or raw, are an unavoidable delicacy in most of the cuisines. They are low in calories, have zero cholesterol and a considerable amount of fiber. Studies have shown that the chromium and sulfur in onions helps to regulate and lower blood sugar respectively.
(https://www.livescience.com/45293-onion-nutrition.html )
FAT FREE/ LOW FAT MILK
Milk is a cheap and very commonly used beverage around the world, especially cow’s milk. Many of the diabetics are concerned about taking milk due to multiple reasons such as high calorie, increased fat content etc. but these problems are solved if the milk is free from any fat and they can use it without hesitating.
Non-fat milk is low in calories but high in protein, calcium, phosphorus, vitamins A and D. So you don’t have to avoid milk completely unless your physician has said otherwise.
CITRUS FRUITS
There is a long list of citrus fruits that are grown in different parts of the world but the commonly used ones are orange, lemon, grapefruit, pomelo, tangerine, citron etc.
They are a rich source of many vitamins and minerals especially vitamins C and A which are powerful antioxidants. Citrus fruits are high in fiber and they also reduce insulin resistance due to their low glycemic index. So have refreshing lemonades without added sugar or snack on oranges during the day. Oranges are cheap when in season.
So, those were the 12 cheap foods you can undoubtedly have if you are a diabetic. Snack on it, add it to your main meal; have it as you wish without being concerned about sugar spikes. Being diabetic doesn’t mean that the days you can enjoy tasty foods are over .
What is your favorite food as a diabetic? Was this article helpful? Let me know in the comment section.