Did you know that diabetes is the 9th leading cause of death globally?^[1][The top 10 causes of death](https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death “The top 10 causes of death”). World Health Organization.2020. It is a chronic condition characterized by high levels of blood sugar. Over a period of time, high blood sugar or glucose can lead to serious issues like loss of vision, kidney disease, and heart disease.^[2][What is Diabetes?](https://www.cdc.gov/diabetes/basics/diabetes.html “What is Diabetes?”). Centers for Disease Control and Prevention.

How Does Diabetes Develop?

The food that we eat is mostly converted into sugar and released into the bloodstream. A hormone called insulin then moves it into cells, where it’s used for energy. But in diabetic people, this process does not work properly either because your body doesn’t produce enough insulin or because your cells are resistant to insulin (that is, they don’t respond properly to insulin).

What Are The Different Types Of Diabetes?

There are mainly 2 types of diabetes: type 1 diabetes (where insulin-producing cells are destroyed by the immune system) and type 2 diabetes (where insufficient insulin is produced or your cells do not respond well to insulin). In addition, some women experience very high levels of blood sugar during pregnancy. This is known as gestational diabetes.

Many people also suffer from prediabetes, a condition where your blood sugar levels are abnormally high but not high enough to be classified as diabetes.^[3][Diabetes](Diabetes – NHS (www.nhs.uk)“Diabetes”). NHS,UK.

Ayurvedic View And Treatment

In Ayurveda, diabetes is known as madhumeha. Excessive consumption of food that is unctuous (snigdha), heavy (guru), salty (lavana), sour (amla) and indulging in excessive sleep as well as a sedentary lifestyle and a lack of exercise are considered to cause madhumeha.^[4][Madhumeha (Diabetes mellitus)](Madhumeha (Diabetes mellitus) | National Health Portal of India (nhp.gov.in) “Madhumeha (Diabetes mellitus)”] National Health Portal, India.

For treatment, Ayurveda categorizes people who are obese and diabetic as stoulya pramehi while those who are lean and diabetic are categorized as krusha pramehi. In obese patients, purification (samshodana) is first carried out followed by tissue rejuvenation (santarpana). A wholesome diet and healthy habits are prescribed to control the disease. In the case of lean people who are diabetic tissue nourishment/rejuvenation (brimhana) is carried out with the use of medicines and diet.

Both modern medicine and Ayurveda emphasise the importance of a healthy diet and physical activity for preventing and managing different types of diabetes.

10 Best Foods To Manage Diabetes

Here’s a look at some diabetic foods that can be beneficial for people with different types of diabetes:

1. Green leafy vegetables

Research indicates that green leafy vegetables like spinach, cabbage etc., are powerful diabetic foods that can help lower the risk of type-2 diabetes. Fibre, antioxidant compounds, and flavonoids present in them could be responsible for this protective effect. Dietary fibre has been linked to insulin sensitivity. It has also been found to help insulin secretion and delay carbohydrate absorption leading to lower blood sugar levels after you have food. Dietary fibre can also make you feel fuller so that you consume fewer calories. This can help you maintain a healthy weight. Flavonoids and antioxidants present in leafy vegetables mitigate oxidative stress, which can interfere with the uptake of glucose by cells.^[5]Wang, Ping‐Yu, Jun‐Chao Fang, Zong‐Hua Gao, Can Zhang, and Shu‐Yang Xie. “Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A … Continue reading Leafy greens can also provide a range of nutrients such as vitamin C, vitamin K, calcium, magnesium, potassium, folate etc.^[6]Laura Dolson.[Health Benefits of Dark Green Vegetables](https://www.verywellfit.com/health-benefits-of-green-leafy-vegetables-2242154 “Health Benefits of Dark Green Vegetables”).Verywell Fit.2020.

According to ayurveda, bitter vegetables are the best diabetes control food. So, including beet greens, kale, fenugreek leaves (methi) etc. in your diet is a good idea if you’re looking to manage your blood sugar levels.^[7]Srinivasulu, Bandari, Goli Penchala Prasad, and Ala Narayana. “International Journal of Ayurveda and Pharma Research.”

2. Strawberries

Research shows that higher consumption of berries is associated with a lower risk of type-2 diabetes.^[8]Wang, Ping‐Yu, Jun‐Chao Fang, Zong‐Hua Gao, Can Zhang, and Shu‐Yang Xie. “Higher intake of fruits, vegetables or their fibre reduces the risk of type 2 diabetes: A … Continue reading One study found that strawberry extracts were beneficial for diabetic rats. The diabetic rats experienced an increase in blood sugar, uric acid, urea, creatinine, and a decrease in body weight and insulin. But when they were given strawberry extracts for 45 days, these biochemical changes were significantly reversed.

Strawberries contain a range of antioxidant polyphenols – ellagitannins, phenolic acids, anthocyanins, flavonols, etc. These make them one of the best diabetes control foods.^[9]Abdulazeez, Sheriff Sheik, and Ponmurugan Ponnusamy. “Report: Antioxidant and hypoglycemic activity of strawberry fruit extracts against alloxan induced diabetes in rats.” Pakistan … Continue reading Strawberries are also a great source of nutrients like calcium, magnesium, potassium, vitamin C, and folate.^[10]Debra Manzella.[Strawberry Nutrition Facts and Health Benefits](https://www.verywellfit.com/strawberries-carb-counts-and-health-benefits-1087572 “Strawberry Nutrition Facts and Health Benefits”). … Continue reading

Meanwhile, a 6-week study observed that when non-diabetic obese and insulin-resistant people were given polyphenols from cranberries and strawberries, it improved insulin sensitivity.^[11]Paquette, Martine, Ana S. Medina Larqué, S. J. Weisnagel, Yves Desjardins, Julie Marois, Geneviève Pilon, Stéphanie Dudonné, André Marette, and Hélène Jacques. “Strawberry and cranberry … Continue reading

According to ayurveda, in diabetes, the tissue (dhatus) deteriorates and leads to waste accumulation (mala). Strawberries help nourish and rejuvenate the tissues (dhatus), making them one of the tastiest yet most potent diabetic foods.

3. Garlic

Garlic has been used traditionally for its many medicinal properties. Ayurveda too relies on it for managing high blood sugar as well as heart diseases.^[12]Srinivasulu, Bandari, Goli Penchala Prasad, and Ala Narayana. “International Journal of Ayurveda and Pharma Research.” Scientific studies also show that it could help regulate blood sugar levels. Research suggests that it can increase insulin secretion and reduce insulin resistance making it a potent diabetes control food.^[13]Wang, Juan, Xiuming Zhang, Haili Lan, and Weijia Wang. “Effect of garlic supplement in managing type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials.” Food … Continue reading It is thought that the organosulfur compound allicin that forms when garlic is chopped or crushed is mainly responsible for its beneficial effects. This spice is also a nutritional powerhouse as it contains vitamin B6, selenium, manganese, phosphorous, potassium, copper, calcium, iron and vitamin C.^[14]Jo Lewin.[6 health benefits of garlic](https://www.bbcgoodfood.com/howto/guide/ingredient-focus-garlic “6 health benefits of garlic”).BBC Good Food.

Precautionary Note:

While garlic is commonly used in food preparation without any issues, some people could experience indigestion or mild heartburn. If you take anticoagulants or are scheduled for surgery, you should check with your doctor before taking garlic supplements as it may lead to an increased risk of bleeding.^[15][Garlic](https://www.nccih.nih.gov/health/garlic“Garlic”).National Institutes of Health.

4. Apple Cider Vinegar

Apple cider vinegar is produced by fermenting apples that have been crushed and distilled. High levels of acetic acid present in it are thought to contribute to its many benefits. It can reduce sugar spikes post meals. And one study found that 20 ml of apple vinegar a day reduced insulin resistance significantly in people with type 2 diabetes.^[16]Gheflati, Alireza, Reihane Bashiri, Akram Ghadiri-Anari, Javad Zavar Reza, Marjan Tajik Kord, and Azadeh Nadjarzadeh. “The effect of apple vinegar consumption on glycemic indices, blood … Continue reading

It is thought that apple cider vinegar works by suppressing the absorption of starch. It does this by inhibiting enzymes such as maltase and sucrase, which play a role in the absorption of carbs.^[17]Halima, Ben Hmad, Khlifi Sarra, Ben Jemaa Houda, Gara Sonia, and Aouidet Abdallah. “Antihyperglycemic, antihyperlipidemic and modulatory effects of apple cider vinegar on digestive enzymes in … Continue reading

Precautionary Note:

Remember that you should dilute apple cider vinegar with water before consuming it. It is acidic and can damage your tooth enamel. Add it to your salad as a dressing. Since it can impact insulin levels, it is a good idea to check with your doctor before using it if you take medication for diabetes or are diabetic.

It can also lead to low potassium levels; therefore, if you take medicines that lower potassium (such as certain drugs used to treat high blood pressure), then speak to your doctor before taking significant amounts of apple cider vinegar.^[18][Apple cider vinegar diet: Does it really work?](https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703 “Apple cider vinegar diet: Does it really … Continue reading

5. Chia Seeds

Chia seeds can be an important dibetes control food in your fight against diabetes. One study found that the daily consumption of 37 g of chia seeds stabilized blood sugar levels in people with diabetes. They contain a considerable amount of fibre which enables them to absorb around 15 times their own weight in water.

Fibre plays an important part in their anti-diabetic role as it can slow down digestion and the release of glucose. High levels of omega-3 fatty acids and antioxidants present in chia seeds are also thought to contribute to its beneficial effects.^[19]Ullah, Rahman, Muhammad Nadeem, Anjum Khalique, Muhammad Imran, Shahid Mehmood, Arshad Javid, and Jibran Hussain. “Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a … Continue reading They also contain minerals like copper and zinc and are a great source of calcium. These seeds are also a complete protein. That is, all 9 essential amino acids that can’t be made by the body are present in them.

Precautionary Note:

Don’t go overboard with chia seeds. Consuming large amounts may cause abdominal discomfort. It is better to soak chia seeds in water before consuming them or have them with foods like yoghurt which contain fluids. This is because they can absorb liquid and swell up causing blockages in your food pipe.

People with dysphagia or other digestive conditions should be cautious about having chia seeds.^[20][Chia Seeds](https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/ “Chia Seeds”). Harvard T.H. Chan School of Public Health.

6. Flaxseeds

Flaxseeds contain beneficial fats that can help keep your heart healthy. But did you know that they can help prevent diabetes too? One study found that when obese people with prediabetes were given 13 g of flaxseed daily, it reduced biomarkers of prediabetes such as insulin resistance and glucose. Two components present in flaxseeds – lignans and soluble fibre – are thought to be beneficial for people who are prediabetic or diabetic.^[21]Hutchins, Andrea M., Blakely D. Brown, Stephen C. Cunnane, Stephanie G. Domitrovich, Earle R. Adams, and Courtney E. Bobowiec. “Daily flaxseed consumption improves glycemic control in obese men … Continue reading

In fact, a specific lignan present in flaxseeds known as secoisolariciresinol diglucoside has been found to be particularly useful. Some researchers tested the effects of this lignan on rats who were bred to be prone to diabetes and rats who were given a compound known as streptozotocin to induce diabetes. Treatment with secoisolariciresinol diglucoside decreased the incidence of diabetes by 75% in rats who were administered streptozotocin and by 72% in biologically bred rats prone to diabetes. This indicates that flax seeds can be great for preventing both types of diabetes – type-2 and type-1. It is thought that secoisolariciresinol diglucoside works by reducing oxidative stress, which has been implicated in both types of diabetes – type-2 and type-1 diabetes.^[22]Prasad, Kailash, and Arti Dhar. “Flaxseed and diabetes.” Current pharmaceutical design 22, no. 2 (2016): 141-144. “https://www.eurekaselect.com/136910/article“

Flaxseeds are also a source of thiamin, vitamin B6, niacin, folate, manganese, phosphorus, magnesium selenium, and copper.^[23]Malia Frey.[Flaxseed Nutrition Facts and Health Benefits](https://www.verywellfit.com/flax-seed-nutrition-facts-calories-carbs-health-benefits-4172556 “Flaxseed Nutrition Facts and Health … Continue reading

Grind up flaxseeds before you have them because the whole seed can pass through your system without getting digested depriving you of its many benefits.

In Ayurveda, flaxseeds and flaxseed oil are considered to be beneficial in treating obesity which is a risk factor for diabetes.^[24][Flaxseed, Flaxseed oil Uses, Dose, Research, Side effects]( https://www.easyayurveda.com/2015/06/08/flaxseed-flaxseed-oil-uses-research-side-effects/ “Flaxseed, flaxseed oil uses, dose, research, … Continue reading

Precautionary Note:

Flaxseed possesses guru qualities, meaning it is heavy and not easy to digest. When included in the diet, it keeps hunger at bay.

Flaxseeds can make a great addition to your diet. But you do need to keep a few precautions in mind. You shouldn’t consume unripe flax seeds as they can contain toxic compounds. You should also take plenty of fluids along with flaxseeds as these fibre rich seeds may worsen constipation or even lead to an intestinal blockage in rare instances if you don’t. Finally, flaxseeds are not recommended during pregnancy, and there is insufficient data on whether they are safe for use while you’re breastfeeding.^[25][Flaxseed and Flaxseed Oil](https://www.nccih.nih.gov/health/flaxseed-and-flaxseed-oil “Flaxseed and Flaxseed Oil”). National Institutes of Health.

7. Beans

Loaded with fibre, beans are a good addition to your diet if you want to manage your blood sugar levels. Research indicates that beans also inhibit alpha-amylase, an enzyme that helps digest starch. This might make it beneficial in preventing or improving type-2 diabetes.^[26]Helmstädter, Axel. “Beans and diabetes: Phaseolus vulgaris preparations as antihyperglycemic agents.” Journal of Medicinal Food 13, no. 2 (2010): … Continue reading Beans also give you nutrients like protein, iron, folate, magnesium, and potassium.^[27][All About Beans Nutrition, Health Benefits, Preparation and Use in Menus](https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus … Continue reading

Studies have also found that having a cup of beans every day combined with a low glycemic diet (where you mostly consume foods which don’t cause huge spikes in your blood sugar level) reduces not just blood sugar levels but also the risk of coronary artery disease in people with type 2 diabetes. Thi makes beans a great diabetes control food.^[28][Beans may help control blood sugar in people with diabetes](https://www.health.harvard.edu/diseases-and-conditions/beans-may-help-control-blood-sugar-in-people-with-diabetes “Beans may help … Continue reading

Ayurveda also recommends beans such as mung beans for dealing with high blood sugar. Mung beans are considered to be dry and light, which is beneficial. Soups made of pulses and preparation of mung beans and Indian gooseberry are considered to be particularly useful for those with high blood sugar.^[29]Srinivasulu, Bandari, Goli Penchala Prasad, and Ala Narayana. “International Journal of Ayurveda and Pharma Research.”

8. Nuts

Nuts have a lot of great health benefits – they are linked to a lower risk of cancer and heart disease. Research suggests that they can also help people with type-2 diabetes reduce their blood sugar. Eating around half a cup of nuts a day divided into two servings can result in lower fasting blood sugar. Experts suggest that magnesium and unsaturated fats present in nuts may be responsible for these beneficial effects.^[30][Pill-free way to help lower blood sugar](https://www.health.harvard.edu/diseases-and-conditions/pill-free-way-to-help-lower-blood-sugar “Pill-free way to help lower blood sugar”).Harvard Medical … Continue reading But that’s not all. One study found that people with type-2 diabetes had a 17% lower chance of developing heart disease if they had five servings of nuts (one ounce each) in a week than those who had one or less than one serving in a week. The researchers suggest that a variety of nutrients contained in nuts such as fiber, magnesium, unsaturated fatty acids, and vitamin E may be helpful in controlling blood sugar as well as inflammation.^[31][Nut consumption may help heart health for people with type 2 diabetes](https://www.hsph.harvard.edu/news/hsph-in-the-news/nut-heart-health-type2-diabetes/ “Nut consumption may help heart health … Continue reading

Precautionary Note:

Do keep in mind that we’re essentially talking about tree nuts such as hazelnuts, cashews, pecans, macadamias, almonds, pistachios, and walnuts here and not peanuts which are really legumes. Also, don’t go overboard stocking up on nuts – remember they’re high in fats, and having too much can lead to weight gain.

9. Greek Yogurt

Greek yogurt is famed for its high protein content and probiotic benefits. It can also boost your intake of nutrients like calcium, choline, magnesium, phosphorous, and potassium.^[32]Angela Haupt.[Greek Yogurt Nutrition and Health Benefits](https://www.verywellfit.com/greek-yogurt-nutrition-health-benefits-5193987 “Greek Yogurt Nutrition and Health Benefits”). Verwell … Continue reading Also known as “strained yogurt”, it is prepared by straining out the whey to give you a thicker consistency than normal yogurt.^[33][Yogurt](https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/ “Yogurt”). Harvard T.H. Chan School of Public Health. Large scale studies have found that yogurt intake can protect against the development of type-2 diabetes. According to one study, having a serving of yogurt daily reduced the risk of developing type-2 diabetes by 18%.^[34]Chen, Mu, Qi Sun, Edward Giovannucci, Dariush Mozaffarian, JoAnn E. Manson, Walter C. Willett, and Frank B. Hu. “Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an … Continue reading

Though the exact mechanism by which yogurt works in this regard is not clear, experts suspect that good bacteria present in yogurt may improve how insulin functions in your body or reduce inflammation.^[35][Yogurt](https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/ “Yogurt”). Harvard T.H. Chan School of Public Health. Another study even found that when non-diabetic people with a higher genetic risk for type-2 diabetes consumed 150 g of yogurt every day for 4 weeks, it improved glucose and insulin responses in them. The researchers suggest that the probiotic effects of yogurt could possibly account for this effect.^[36]Watanabe, Daiki, Sachi Kuranuki, Akiko Sunto, Naoki Matsumoto, and Teiji Nakamura. “Daily yogurt consumption improves glucose metabolism and insulin sensitivity in young nondiabetic Japanese … Continue reading

Ayurveda doesn’t typically recommend the consumption of curd for people with diabetes. However, in some cases, it is considered beneficial. For instance, when it’s added to a green gram soup or mixed with amla fruit or powder etc. Please check with your ayurvedic doctor to figure out the best way of including yogurt into your diet if you’re trying to control your blood sugar.

Precautionary Note:

If you’re lactose intolerant, you might find that you’re able to digest greek yogurt better than milk. Try it in small amounts to see how your body reacts to it.^[37][Lactose Intolerance](https://my.clevelandclinic.org/health/diseases/7317-lactose-intolerance “Lactose Intolerance”). Cleveland Clinic.

10. Broccoli

Broccoli is a nutrient-dense superfood. It’s a good source of vitamin C, vitamin K, folate, manganese, vitamin A, potassium etc. It’ll also provide you with a small quantity of omega-3 fatty acids.^[38]Barbie Cervoni.[Broccoli Nutrition Facts and Health Benefits](https://www.verywellfit.com/broccoli-nutrition-facts-calories-and-health-benefits-4118226 “Broccoli Nutrition Facts and Health … Continue reading And yes, it can help you manage your blood sugar levels. Studies show that an antioxidant compound known as sulforaphane can significantly lower blood sugar levels. Researchers have found that sulforaphane can target 50 genes that bring about detrimental changes in your liver during diabetes leading to increased glucose production. Sulforaphane was found to bring about positive changes in these genes. Animal studies have also shown that this compound has blood sugar lowering effect similar to the antidiabetic drug metformin.^[39]Axelsson, Annika S., Emily Tubbs, Brig Mecham, Shaji Chacko, Hannah A. Nenonen, Yunzhao Tang, Jed W. Fahey et al. “Sulforaphane reduces hepatic glucose production and improves glucose control … Continue reading ^[40][Broccoli in focus when new substance against diabetes has been identified](https://www.lunduniversity.lu.se/article/broccoli-focus-when-new-substance-against-diabetes-has-been-identified “Broccoli … Continue reading

Precautionary Note:

Like many high fibre foods, broccoli may make you feel a little gassy. But that’s a small price to pay for its many benefits.

Precautions

• Please take care to avoid foods – such as nuts, berries etc. – if you’re allergic to them.
• If you suffer from an intestinal disorder like IBS, make sure that you account for the fact that some foods – like beans or cruciferous vegetables like broccoli – may cause you discomfort, and you may need to avoid or limit their consumption.