After the festive fervour of Diwali fades, Mrs. Gupta promises to part ways with fried snacks, sugary temptations, and the not-so-occasional cola indulgence. Yet, her commitment wavers. A familiar struggle; after all, managing diabetes can be tricky. It’s that classical dance we all know of — the tango between good intentions and irresistible cravings. For now, Mrs. Gupta finds herself at a crossroad, seeking a path to wellness.
Diabetes is a disease Mrs. Gupta takes seriously. After all, this is no trivial concern, especially in a country where 77 million people above the age of 18 grapple with it. Elevated sugar levels pose a threat to blood vessels and nerve cells, impacting each organ negatively and potentially resulting in vision loss and kidney damage, if left untreated.
So, in her quest to outsmart diabetes, Mrs. Gupta has decided to be mindful. She has given herself a mission on this World Diabetes Day — to enjoy her food, one mindful bite at a time, the organic way.
After all, organic foods are produced without any synthetic pesticides or genetically modified organisms (GMOs) and are rich in nutrients to achieve stable blood sugar levels. In fact, a recent study found that eating organic foods, especially plant-based ones, is linked to a lower risk of Type 2 Diabetes, especially in adults, particularly women.
Mrs. Gupta has been putting together her list of healthy and organic food alternatives. Let’s take a look at some of the foods she is considering to manage diabetes.
Chia seeds: The superfood everyone recommends and with good reason! They are high in antioxidants, omega-3 content and fibers – all of which can help manage type 2 diabetes better. Mrs. Gupta can now include some chia seeds in her breakfast or salad or use them while making a dessert. In fact, the fibers not only reduce blood sugar levels but also combat obesity.
Flax seeds: Another option for Mrs. Gupta to consider is flax seeds because of their rich fibre. It contains lignans that reduce the risk of heart disease and improve blood sugar. Also considered a low-glycemic food, flax seeds won’t spike blood sugar levels. So, Mrs. Gupta can add a dash of them in her salads, soups, smoothies and even oatmeal.
Cinnamon: Used as a form of traditional medicine, the sweet and smoky spice is high in antioxidant properties, helping to reduce oxidative stress. In fact, not only does it reduce blood sugar levels, but as per studies, it improves insulin sensitivity. For Mrs. Gupta, the advantage of taking organic cinnamon is that it will have less coumarin, a chemical that affects the liver. So, she can mix it in smoothies, brew it with tea or add it to soups and stews.
Ragi: Due to the high carbohydrates in ragi, people with diabetes often wonder if it could increase their sugar levels. However, ragi provides a rich array of nutrients. In fact, the presence of carbohydrates and high fibre content lowers the rate of digestion and balances blood sugar levels. Plus, having high levels of magnesium helps in increasing insulin insensitivity, while also reducing oxidative stress in the body. So, Mrs. Gupta can make some ragi idlis, dosas, and porridges or blend it with milk to stay healthy.
Nuts: A diet that includes nuts ensures weight reduction, improved physique, and reduced risk of cardiovascular diseases and type 2 diabetes. As their glycemic index is low, they absorb carbohydrates slowly, curbing the increase of blood sugar levels. So, Mrs. Gupta can mix it in baked items, desserts, juices, or also enjoy it plainly.
Mustard: The classic yellow mustard is another great option for Mrs. Gupta. Mustard is low in fat and carbs. In fact, per serving of mustard sauce has fewer than 20 calories and fewer than 5 grams of carbohydrates, while dry mustard powder has only about 7 to 10 calories per teaspoon. So, go ahead and apply some organically prepared mustard sauce on your sandwich, keep it as a side dip for finger foods or temper your next curry dish with mustard powder to enhance the flavours.
Turmeric: How could we have a list and not add turmeric, the miracle spice? Turmeric has an active chemical called curcumin, which lowers inflammation and blood sugar levels. Not only does it reduce the risk of heart disease, but it is also beneficial to kidney health in diabetes. So, use it in your dishes like soups, curries, smoothies and tea.
To begin a journey to organic living and reduce chances of diabetes, you, like Mrs. Gupta, can check out some of our ingredients here. Choosing what’s good for your body, mind, and spirit should be a conscious choice every day, and organic foods can be a great option to help maintain that perfect balance.
