With rampant growth if diabetes amongst Indians, caused by rapidly-changing unhealthy lifestyles, sedentary lives and increasingly processed and manufactured food items, doctors and health advisors are stresses the need to go back to natural and home remedies to control blood sugar, more than ever before. Research has already shown that a largely vegetarian diet that is low in calories, high in fibre and protein can help control diabetes, and in many cases prevent onset, when combined with healthy lifestyle choices and regular exercise.
Here are a four ingredients that are easily available in Indian markets and likely already in your kitchen, that when used correctly, can help regulate blood sugar levels. It is important to consult your doctor when considering any of these remedies, they must never be used to replace medication or insulin treatments, and it is crucial to remember these are merely means to bring blood sugar in control, and not cure diabetes.
Bitter Gourd or Karela
Charantin, or the chemical substance present in abundance in bitter gourds, is known to have proven hypoglycaemic properties. Several studies have shown that this substance inhibits the activity of the alpha glucosidase enzyme which thereby decreases the chances of spikes in sugar levels. It has an insulin-like effect caused by the presence of polypeptide-P, which along with charantin moves glucose from the blood to various muscles, tissues and liver, thereby bringing down the overall blood glucose levels in patients of diabetes.
For best results, diabetics must consume Bitter Gourd Juice every morning. Here is a complete list of recipes to cook, using karela.
Fenugreek Seeds or Methi Seeds
Methi seeds are already known to have several health benefits including controlling blood cholesterol, aiding digestion, reducing acidity or acid reflux soothing skin inflammation, to name just a few. Recent studies have shown that fenugreek or methi seeds have the additional property of reducing the rate at which sugar is absorbed from the stomach during the process of digestion, and the ability to stimulate the pancreas into insulin production. These properties are attributed to the presence of the amino acid called 4-hydroxyisoleucine, present in the seed, which is now being used in plant-derived treatments for diabetes.
Read this article on the complete culinary uses and health benefits of methi seeds and make this homemade Methi Ajwain Kala Jeera Powder, that is a remedy for digestion and a good way to include methi in your daily diet.
Cinnamon
Cinnamon, most commonly used for its heady aroma that lends a sweetish-spicy flavor to everything from Indian curries to biryanis and even desserts and bakes, is actually packed with health benefits. This spice gets its distinct aroma and flavor from a compound called cinnamaldehyde, which is the powerhouse of medicinal value and can impact health and metabolism. In people with insulin resistance, measured consumption of cinnamon is known to dramatically reduce the resistance and thereby boost insulin function. This in turn helps bring blood sugar levels down, and consistent intake can keep the level in check.
Curry Leaves
This leaf is native to India and it is hard to imagine Indian cuisine without it. Several studies show that curry leaves help the management of diabetes because they are rich in trace minerals such as Iron, zinc and copper. They play an important role in maintaining normoglycemia, or the normal glucose content of the blood. This is typically done by the activation of pancreatic beta cells, which are responsible for the creation of insulin. While curry leaves contain these essential minerals and nutrients in small amounts compared to the daily requirement, they are bioavailable - or in a ready-for-use state, which speeds up their absorption and action.
A good daily habit for diabetics is to thoroughly chew on 10 curry leaves every morning. Apart from adding it as a tempering ingredients to the various preparations in your daily cooking, here is a recipe for Karuvepillai Kuzhambu, a curry that uses curry leaves as the main ingredient.
Here are a few handpicked few recipes that incorporate these ingredients in some form, for you to begin with.
