Fermented Foods Like Idli, Yogurt and Kimchi for Diabetes Control

Discover how fermented foods like yogurt and kimchi can improve insulin sensitivity, aiding in blood sugar management for diabetics.

Highlights:

Fermented foods enhance insulin sensitivity, aiding blood sugar control
Probiotics in fermented foods support a healthy gut microbiome, reducing inflammation
Including yogurt, kefir, and homemade pickles can be beneficial for diabetics

Can certain foods help control your blood sugar if you have diabetes? Yes, foods like ragi idli, yogurt, and kimchi might be helpful. These are called "fermented" foods, and they have special properties that can be good for people with diabetes.

Fermentation is a process where tiny organisms like bacteria, yeast, or fungi change carbs into alcohol or acids. It's been used for a long time to make food taste better and last longer. You've probably heard of some fermented foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. These foods are full of "probiotics," which are good microorganisms that can benefit your health ().

Fermented Foods and Their Health Benefits
Fermented foods improve gut health, boost immunity, support weight management, and promote mental well-being.

‘Did you know? Fermented foods boost gut health and reduce inflammation, vital for diabetes control. #Healthy #diabetes #DiabetesManagement #medindia’

How do Fermented Foods Help with Diabetes

Better Blood Sugar Control:
Fermented foods with probiotics can help manage blood sugar. This is especially useful for people with Type 2 diabetes, which often involves problems with insulin
Gut Health:
Fermented foods support a healthy gut. Having a balanced gut helps with metabolism and reduces inflammation, which is important for managing diabetes
Managing Weight:
Being overweight is a big risk for Type 2 diabetes. Some studies suggest that eating fermented foods can help you feel full and eat fewer calories, which can aid in weight management
Anti-Inflammatory Effects:
Inflammation can make diabetes worse. Fermented foods have compounds that fight inflammation, which can help with diabetes
Better Nutrient Absorption:
Fermentation can make it easier for your body to absorb important nutrients. For instance, yogurt can help your body use minerals like calcium and magnesium, which are vital for your bones and overall health

Diabetes
A comprehensive article on diabetes - both Type 1 and Type 2 diabetes, including : causes, signs, symptoms, diagnosis, treatment, facts and a glossary on diabetes.

Which Fermented Foods are Good for People with Diabetes?

Yogurt: Go for plain, unsweetened yogurt to keep your blood sugar in check. Avoid flavored ones with added sugars.

Kefir: Similar to yogurt but with more beneficial microorganisms.

Homemade Pickles: Indian pickles like mango or mixed vegetables can be a source of probiotics. Watch out for excessive salt.

Homemade Dosa and Idli Batter: These fermented batters with rice, ragi, or multigrains can help control blood sugar and keep you full.

Kimchi: Though not Indian, kimchi is a Korean fermented dish that's low in calories and offers probiotics and nutrients.

Blood Sugar Chart
The blood sugar chart gives you the fasting glucose values and glucose tolerance test values for normal people and people with early diabetes and established diabetes. Also use the calculator to find out if you have diabetes.

Fermented Food that Should be Consumed in Moderation?

Sauerkraut: It's high in sodium, which can raise blood pressure. Look for reduced-sodium versions.

Kombucha: This fermented tea might have added sugars, so be cautious.

Including fermented foods in your diet can be a smart move for managing diabetes. However, it's always a good idea to talk to a healthcare professional or a registered dietitian before making big changes to your diet.

Reference: