Winter Superfoods: Nutrition-rich Food For Diabetics, Expert Suggests

People with diabetes need to include the right balance of foods in their diet during winter, which can help them balance their glucose levels.

Tanya Srivastava
Written by: Tanya SrivastavaUpdated at: Nov 17, 2022 15:13 IST
Winter Superfoods: Nutrition-rich Food For Diabetics, Expert Suggests

The winter season provides many joyous things, but it can also bring some unfavourable tidings, particularly for people diagnosed with diabetes. The truth is that the body's capacity to make and utilise insulin can be negatively impacted by seasonal changes and the accompanying changes in temperature. During winter, people tend to feel more hungry, diabetics in particular, as the cold weather speeds up the metabolism. The body temperatures drop as a result of the colder weather, which stimulates appetites. Diabetes patients, in particular, need to eat healthily to boost their resistance to illnesses and control their blood sugar levels over the season, which may fluctuate owing to changes in our daily routines. 

In an exclusive interaction with OnlyMyHealth editorial team, Jasmine Bharucha, Founder of Katharos Foods, elucidates the superfoods for people with diabetes. Here is what she shared with us.

Suggested Winter Foods For Diabetics

Diabetes is one of the most common medical disorders in the world. People with diabetes need to include the right balance of foods in their diet during winter, which can help them balance their glucose levels.

Let’s look at some food items that can be included in the winter diet of people who have diabetes.

1. Dark green leafy vegetables

Dark green leafy vegetables like kale, collards, and spinach are full of nutrients, including iron, calcium, potassium, and vitamins A, C, E, and K. These foods are healthy and contain few calories and carbs. For instance, spinach's low-calorie content helps diabetic people with weight management.  

2. Citrus fruits

Citrus fruits, including grapefruit, oranges, lemons, and limes, are full of vitamin C, folate, and potassium, which help control blood sugar levels. For instance, oranges contain a lot of fiber, which takes a while to break down and remains in the body, allowing the sugar to be released gradually.

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3. Seeds

Chia seeds and fenugreek seeds are rich in calcium, magnesium, zinc, iron, and fibre. Chia seeds are a great option for diabetic patients to control blood sugar and conditions associated with diabetes because they are rich in antioxidants and have anti-inflammatory effects. 

4. Nuts

Nuts are low in carbohydrates and high in fibre. Regular nut consumption lowers blood sugar levels and inflammation. During winter, they assist diabetic patients in enhancing their cardiovascular health.

5. Cinnamon

Cinnamon contributes to controlling blood sugar levels. Being rich in antioxidants, it aids in lowering oxidative stress in the body, which lowers the risk of diabetes. Additionally, cinnamon normalises glucose and lipid levels, reducing the risk of diabetes.

6. Carrots

A special indigestible fibre found in carrots aids in regulating blood sugar levels and encourages a sensation of fullness which can prevent overeating during the winter keeping the glucose level well under control.

To conclude, the winter season for diabetic patients comes with the risk of managing the nutritional demands as the activity of the people lessens during this season resulting in the lowering of the body's metabolism. Foods rich in healthy, disease-fighting nutrients like vitamins, antioxidants, minerals, and fiber, also termed superfoods, provide a great alternative to fulfil the need to maintain the blood sugar level by regulating the insulin in the body.