Managing Diabetes – One solution to regaining our health lies in embracing more natural foods, particularly pulses, which are a rich source of nutrients. A Return to Nature-Based Nutrition.
In recent years, we have witnessed a concerning rise in lifestyle-related health issues such as diabetes, high blood pressure, high cholesterol, obesity, menstrual problems, PCOD, anemia, indigestion, and constipation. These problems are largely attributed to the shift from natural, whole foods consumed by our ancestors to modern processed foods.
Nutritional Power of Pulses
Pulses, including legumes like lentils, chickpeas, and beans, are high in fibre and essential nutrients. Their high fibre content plays a significant role in reducing bad fats in the body. A notable characteristic of pulses is their complex sugar content, which helps prevent rapid spikes in blood sugar levels. This makes them an excellent choice for individuals managing diabetes.
For example, while rice contains about 80% sugar, pulses have only 65%. The crucial difference lies in the way these sugars are absorbed by the body. The sugar from rice is quickly absorbed within half an hour, leading to a sudden increase in blood sugar levels. In contrast, the sugars in pulses are absorbed slowly, taking up to ten hours, which allows for better blood sugar control and helps in managing diabetes effectively.
Satiety and Weight Management
Incorporating pulses into our diet not only aids in diabetes management but also promotes satiety. The complex carbohydrates in pulses help keep us full longer, which can reduce overall food intake and assist in weight management. Conversely, consuming more rice, which digests quickly, can lead to increased hunger and potential overeating.
A Nutrient-Rich Addition to Your Diet
Experts recommend the daily consumption of pulses to enhance health. Varieties such as soybean, chickpeas, and lentils can be combined to create nutritious meals. However, it is essential to consume pulses in the right amounts to avoid potential digestive issues, especially when introducing them into diet.
A Delicious Solution: Soup for Diabetics
To complement the benefits of pulses, incorporating nutritious soups can be an excellent way to manage diabetes. A simple and delicious recipe is soup for Diabetics, which combines ingredients rich in nutrients and antioxidants:
Ingredients:
• 2 tablespoons of butter
• 1 onion, chopped
• 3-4 cloves of garlic, minced
• 100 grams of sweet pumpkin, cubed
• 10-12 cashew nuts
• Black pepper powder (to taste)
• Salt (to taste)
Onions are high in antioxidants, while butter is rich in vitamin B and contains healthy fats. A 100 -gram serving of sweet pumpkin has a low sugar content of only 3 grams, making it suitable for diabetics. Pepper aids digestion, and garlic is also rich in beneficial nutrients that can help lower cholesterol levels in diabetics.
Instructions:
In a pan, melt the butter and sauté the onion, garlic, sweet pumpkin, and cashew nuts until golden brown.
Add water and cook the mixture in a pressure cooker until soft.
Once cooked, blend the soup until smooth, adding black pepper and salt to taste.
Enjoy this nutritious soup twice daily to help maintain blood sugar levels and overall health.
A Holistic Approach to Health
With the rise in diabetes and other lifestyle diseases, it is clear that managing our diets is crucial. A balanced approach—combining a healthy diet, regular exercise, and necessary medications —serves as a strong foundation for controlling diabetes. Pulses are not just a source of nutrition; they are an essential part of a holistic lifestyle that promotes health and well-being.
By embracing the wisdom of our ancestors and incorporating pulses into our daily meals, we can take significant steps toward managing diabetes and enhancing our overall health. Let’s prioritize whole foods and make conscious dietary choices for a healthier future.
Dr Venkataramana Hegde
Veda Wellness Center
Nisarga Mane, Sirsi
Uttarakannada District
Ph:9448729434
