6 winter foods to control diabetes

6 winter foods to control diabetes

By Kayalvizhi Arivalan

Keep an eye on what you are consuming to keep you warm; Many comfort meals can increase blood sugar levels

Meals that keep us warm and full are always a priority in the winter. But if you have diabetes, keep an eye on what you eat because many classic cozy meals are strong on carbohydrates, which can raise blood sugar. Experts believe that by making appropriate dietary changes one can enjoy the weather while staying healthy.

“Winter is a season that can be tough on your body; we all need to be aware of what we eat on a daily basis, especially those with pre-existing conditions / diseases such as diabetes. Diabetics should be extremely careful about their diet and lifestyle, especially if they tend to exercise less, ”advises Rajeswari V Shetty, HOD-Dietetics, Fortis SL Raheja Hospital, Mahim, and shares a list of winter foods that can help control diabetes.

Sweet potatoes

Unlike potatoes, this vegetable has a low glycemic index. They tend to degrade slowly in the body, causing fewer fluctuations in blood sugar compared to potatoes. It is also a good source for fiber, scored another victory to control weight and help control sugar levels. They contain complex carbohydrates and are rich in nutrients.

Mustard leaves

They are low in calories and have a very low glycemic load. These leaves are rich in phytonutrients, Vitamin C, Vitamin K., Calcium and Potassium, which is an added benefit for diabetic patients. Just one serving will give you the necessary boost of nutrition. One can have it in various forms like adding it to a salad, as a smoothie or stirring them, including that in soup.


There is a misconception about beetroot that people with diabetes should not consume it. Although beetroot is sweet, it is a rich source of fiber and minerals such as potassium, iron and manganese. Beetroot also contains an antioxidant known as alpha-lipoic acid, which can lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in diabetic patients. In addition, studies of alpha-lipoic acid have shown decreased peripheral neuropathy and autonomic neuropathy symptoms in people with diabetes. One can incorporate it in various ways like beetroot soups, salads. You can even use it in a paratha.


It is a digestive aid that helps regulate blood sugar. Cinnamon increases insulin sensitivity when ingested and is rich in antioxidants. Various studies have shown that consuming 1, 3 or 6 g of cinnamon a day reduces serum glucose, triglyceride, LDL cholesterol and total cholesterol in people with type 2 diabetes. Since cinnamon does not contribute to calorie intake, people with type 2 diabetes or elevated glucose, triglyceride, LDL cholesterol and total cholesterol levels can benefit from the regular inclusion of it in their daily diet. One can have it as cinnamon tea or put it in the attaen (wheat flour) while making rotis, and even drip a small amount on a healthy sandwich, or drink cinnamon infused water.


This fruit has been named a superfood because of its very nutritious content. It is high in potassium and low in sodium, rich in fiber and vitamin C, and also has a low glycemic index. This winter’s special fruit is one of the best choices for a diabetic diet. Guavas have very low glycemic index and glycemic load, making them an excellent choice for diabetics. You can even cook guavas and use them as a vegetable.

Vegetable soup

A bowl of hot vegetable soup is very comforting and beneficial. It helps with weight loss and diet control as it gives a feeling of satiety. Soups serve as a good comfort for winter food. Make yourself a healthy bowl of vegetable soup with all the seasonal and your favorite vegetables, combine it with legumes, which increase the fiber and make it rich in protein. This also helps keep the body warm against the cold temperature. It adds to your fiber intake which helps maintain your diet and diabetes. Eating soup before a meal causes you to consume less food. Thus, soups are the best way to incorporate healthy food in the most delicious way. One can also add oats or barley to the soup and make it a balanced, nutritious meal that leads to better sugar control.


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