Diabetes is a medical condition in which blood glucose levels are higher than normal. This is becoming more common in Singapore as the Health Promotion Board has declared a nation-wide war against diabetes. In the 2017 National Day Rally, Prime Minister Lee Hsien Loong emphasized diabetes as a “health crisis” among Singaporeans, stating that one in nine Singaporeans has diabetes, with seniors being more prone to the condition. This is mainly due to unhealthy diets and lack of exercise.
1. Increase Fiber Intake
The consumption of dietary fiber is known to slow down carbohydrate digestion and sugar absorption in the body, thus promoting a gradual rise in blood sugar level rather than extreme spikes. To prevent such blood sugar spikes, the type of fiber consumed is important. There are two kinds of fiber, insoluble fiber and soluble fiber. Even though both are important, soluble fiber has shown to be more effective in lowering blood sugar levels. Hence, a high-fiber diet that includes vegetables, fruits, legumes, and whole grains is great for controlling blood sugar levels. Swapping out the calorie-dense condiments for a superfood salad dressing that contains organic chia seed oil is also a small step worth taking. Every ounce of black chia seeds contains 11 grams of fiber, making them one of the best sources of fiber. So why not whip up an overnight almond chia pudding with some organic chia seeds and reap the benefits of the nutrient-loaded superfood?
2. Consume Ceylon Cinnamon Powder
A type of cinnamon, Ceylon Cinnamon powder is known to have many health benefits. Known for its antimicrobial, antifungal, anti-inflammatory and anti-diabetic properties, the spice is also rich in antioxidants. It increases insulin sensitivity by decreasing resistance to the blood sugar-regulating hormone at a cellular level. This, in turn, effectively controls elevated blood glucose levels. Evidence suggests that Ceylon Cinnamon could lower blood glucose levels by up to 29% due to its ability to mimic insulin when in the body. It slows the breakdown of carbohydrates in the gastrointestinal tract after a meal, which moderates the rise in blood glucose. To reap the health benefits of Ceylon cinnamon powder, an effective dose is 1-2 teaspoons daily.
Consuming Ceylon Cinnamon Powder could not be simpler as it is very versatile and can be easily added to your diet. You can choose to add this superfood to your smoothies, coffee or tea, baked desserts, or even your yoghurt bowl. If you are looking for a healthy alternative to breakfast cereals that is diabetic-friendly, why not try our quick, easy, and delicious recipe for a Cinnamon Quinoa Porridge bowl. This recipe is vegetarian, gluten-free, and most importantly, has a low glycemic index as yacon root syrup, a low-GI sweetener is used instead of refined sugar.
3. Choose Foods with a Low glycemic
Beyond consuming superfoods, it is also essential to look up the glycemic index of the foods you are consuming. glycemic Index, also known as GI, is a measurement to assess the body’s blood sugar response to foods consumed. Both the amount and type of carbohydrate determines the effect on your blood sugar. Studies have shown that consuming low glycemic index foods reduces elevated blood sugar levels in type 1 and type 2 diabetics. Along with the glycemic index of foods, keeping an eye on the amount of carbohydrates consumed is also crucial. Practising portion control is thus important. Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, and non-starchy vegetables. Instead of using refined sugar (cane sugar) in foods, an alternative low-GI and low caloric sweetener that can be used is the Yacon Root Syrup.