Ayurveda is a system of ancient medicine that is designed to heal diseases with a holistic approach. Ayurveda, as a branch of medicine that believes in a nutritious diet which it believes is one of the key principles to good health. So here we will read how Ayurveda can help you to keep diabetes under control if you are a diabetic.
Kind of Diet Recommended for Diabetes According to Ayurveda
The Ayurvedic diet says that a diabetic should pretty much stick to herbs and naturalistic ingredients like fenugreek seeds, amla, barley and bitter gourd as a-must in their daily dietary intake. These ingredients help to increase insulin sensitivity and minimise blood glucose levels.
Other food items that Ayurveda emphasise on for diabetics are:
- Unprocessed and whole foods which are loaded with essential nutrients and very importantly free from chemical additives. They naturally make up for the essential vitamins, minerals, fibre and other components required for good health. It also ensures that less sugar is consumed. These include green gram, lentils, pigeon peas and horse gram.
- Ayurveda runs on the principles of doshas and therefore it stresses that the doshas should achieve a state of equilibrium with the right kind of diet. Mainly the kapha dosha, which is associated with diabetes should be taken care of. This means that you have to forgo rich, oily and spicy foods and partake in light and bitter kinds of foods. In fact, ghee can be consumed in moderate quantities but milk and dairy products should be avoided.
- Adding spices and herbs aids in diabetes control. Anti-diabetic herbs and spices include fenugreek, cinnamon, holy basil and ginger. Herbal teas like green and chamomile tea are good.
- Meal timings, and portion sizes play another significant role. Ayurveda stresses that meal timings should be two times daily. Eating frequently leads to insulin resistance and portion sizes should be regulated and moderate.
Ayurvedic Meal Plans for Diabetics
As per Ayurveda the following is a good meal plan for diabetes.
Early Morning
The day should begin with a metabolism-booster herbal drink that can include cinnamon, crushed cardamom pods, coriander seeds and mulethi in a cup to which boiling water is poured and mixed. This herb infused drink should be consumed early in the morning on an empty stomach. Alternatively, an amla drink can be consumed. Crushed amla or amla powder is mixed with water and consumed.
Breakfast
It should be high on fibres and therefore whole grains like pearl and finger millets and maize are just perfect. These ingredients can be used to make any breakfast recipe that you can think of like dosa, pancakes, idlis and paddu. Some veggies can be tossed in it. To make it more delectable, amla pickle can be accompanied with it. White rice and refined flour & sugar should be avoided.
Mid-Morning Snacks
Mid-morning snacks are not necessary for diabetics. However, if at all you require something, it should be sprouts with a dash of salt and lemon. Cut fruits, salads, vegetable salads minus fatty dressings and tender coconut water are also recommended.
Lunch
Ayurveda says eating steamed rice in moderate quantities with plenty of lentil soup, a bowl of steamed vegetables and mutton in moderate quantities can be included. White rice is best avoided, instead brown rice, red rice or broken wheat can be consumed. The meal can be washed down with buttermilk.
Evening Snacks
A cup of herbal tea with a bowl of soup or nuts if you are very hungry is enough as part of evening snacks.
Dinner
A light dinner is the best option. It can be a bowl of porridge, or steamed vegetables with lentil soup and a salad.
