World Diabetes Day: Here's what you need to know about the health condition.
The world observes World Diabetes Day on 14th November. World Diabetes Day is a global awareness campaign that focusses on diabetes mellitus, an illness that is increasing in numbers worldwide with each passing year. Diabetes is a chronic condition in which body's ability to process blood glucose is impaired. It has turned out to be one of the most common health conditions in recent times. While it cannot be cured completely, diabetes can be managed, to a large extent, by eating a healthy diet, exercising and leading a healthy lifestyle. If you are suffering from diabetes, chances are your body is not able to metabolise carbohydrates properly, which further results in high blood sugar. Therefore, it is important to take care of your diet. Most diabetics are advised to eat small, frequent meals to ensure that the blood sugar levels do not spike instantly. Moreover, they are asked to have a carbohydrate-controlled diet and instead include more proteins in their overall eating plan. According to the American Diabetes Association, include a source of protein at each meal, even if it means you are consuming snacks. If you are not sure of protein-rich snacks that can consumed on a regular basis, here's a list to keep handy.
Also Read: World Diabetes Day 2018: How Giloy Helps Manage Blood Sugar Levels
How does protein helps in managing diabetes?
The addition of right amount of protein in your diet may help manage diabetes well. First, it will help keep you fuller for longer and kill your cravings, which will further result in weight loss, stabilising blood sugar levels. Pairing protein-rich foods with carbohydrates will prevent the carbs from spiking your blood sugar levels instantly. Additionally, protein causes your stomach to empty more slowly; this in turn delays the starch from reaching your gut, where it is turned into glucose before entering your bloodstream. This delayed gastric emptying will prevent sharp spikes in the blood glucose levels.
(Also Read: 6 Excellent Sources Of Vegetarian Protein In Your Diet)
Protein-rich snacks for diabetics | Protein-rich snacks to manage blood sugar levels
1. Unsweetened yogurt
A small bowlful of unsweetened yogurt contains about 13 grams of protein, or 26 percent of the daily value for an individual on a 2,000-calorie diet. Yogurt is not only a good source of protein, but also calcium, and is known to be a low-carbohydrate snack. Add some vegetables in it to make it healthier.
World Diabetes Day 2018: A bowlful of unsweetened yogurt contains about 13 grams of protein2. Cottage cheese (paneer)
Non-fat cheese provides about 12 grams of protein and it is a good source of calcium. You could add some sunflower seeds or nuts to it in order to add unsaturated fats. Choose reduced-fat cottage cheese instead of regular one to manage the risk of cholesterol and heart diseases.
(Also Read: 6 Signs You Are Eating Too Much Protein)
3. Almonds along with dried fruits
For a power-packed diabetes snack that is crunchy and sweet, try eating a mix of almonds and dried fruits. Almonds limit the blood sugar spike and they leave you feeling full for longer, as per a study published in the European Journal of Clinical Nutrition. While they are calorie dense, make sure you practice portion control. Almonds are packed with protein content and make a hearty snack.
4. Load up on seeds
What's better than roasted and crunchy snacks? Seeds are packed with vitamins and minerals, along with healthy fats. Make sure you eat them unsalted as they come packed with high amount of calories. Add a mix of pumpkin seeds, sunflower seeds, and sesame seeds, all of which are said to be loaded with protein.
5. Eggs
A boiled egg or two wouldn't hurt. One large egg contains about six grams of protein and zero carbs, making it an egg-cellent snack. In fact, it is a great way to add healthy vitamin D in your diet. A boiled egg topped with a dash of salt and black pepper can fill you up instantly.
6. Black bean salad
If you are in the mood to eat a heavy snack, go for black bean salad; as it is a filling combination of fibre and protein, both of which are healthy alternatives for diabetics.
Go on and give these simple and effective protein-rich snacks a try, this could go a long way in managing blood sugar levels. Always consult your doctor or nutritionist before taking up any major changes in the diet. Apart from this, engage in exercises, manage your day well and get enough sleep at night. This World Diabetes Day, let's pledge to stay fit and manage diabetes efficiently.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.