According to the American Diabetes Association, nutrient-dense foods are the best for individuals who have diabetes. These foods are rich in fiber, vitamins, and minerals but low in added sugars, sodium, and unhealthy fats.

These nutrients are available in non-starchy vegetables like broccoli, tomatoes, beans, lettuce, cucumbers, and the like. These should be consumed as far as possible in whole and minimally processed formats. Apple, cantaloupe, strawberries, blueberries, brown rice, whole wheat bread, whole grain pasta, and oatmeal are other food recommendations.

A diabetic diet can include starchy vegetables like corn, green peas, sweet potatoes, pumpkin, plantain, black beans, kidney beans, chickpeas, and green lentils.

Avoid refined, highly processed carbohydrate foods, foods with added sugar, sugary drinks like soda, sweet tea or coffee, juice, white bread, white rice, sugary cereal, sweets, and snack foods like cake, cookies, candy, and chips. Nuts like peanuts, walnuts, and almonds have a lot of fiber and healthy fat. Keep the portion size small, as these contain a lot of calories.

Dr. Neal Barnard, associate professor of medicine at George Washington School of Medicine, recommends a vegan diet to people with diabetes. According to him, a vegan diet can even reverse diabetes. (Dr. Neal Barnard’s Program for Reversing Diabetes published his book in 2007)

The diet recommendations of Dr. Neal Barnard are more in consonance with the current day’s thinking, which claims that the link between the gut, diet, and lifestyle diseases like diabetes is intimate. Effective restoration of gut microbiota Reversal and repair of gut microbiota to good health is possible through dietary changes.

Ayurveda prescribes a healthy diet based on an individual’s personality and body type. It believes excessive use of yogurt, meat, fish, newly harvested grain, desserts made from jaggery and sugar, sugary drinks, beer, and alcohol will increase obesity and contribute to diabetes. Excessive fasting, cold beverages, bitter and pungent foods will also trigger diabetes.

Ayurveda recommends a wholesome and balanced, and healthy diet. They suggest the consumption of barley, whole wheat, brown rice, and ancient grains like millet. Chickpeas, and pulses of various types, like Cajanus cajan, green gram, and horse gram, are advised.


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