In recent years, diabetes has risen to be one of the most prevalent lifestyle diseases around the world. According to WHO, in the year 2014, 422 million people were diagnosed with diabetes across the world. It also pointed out the rapid increase of the condition in the past 3 decades. Characterised by excess sugar in the blood (high blood glucose), diabetes is an irreversible condition, which can only be managed, failure of which can lead to many severe complications such as obesity and stroke.
A well-balanced diet along with a healthy lifestyle is two of the most important aspects of managing diabetes. A diet full of foods with low glycaemic index, low on carbs and whole-grain foods is often suggested to those with the condition. Aerated sugary drinks are a strict no-no but certain fresh juices can be a good option. However, canned juices from the market come with a whole lot of fructose that elevates the blood sugar levels. But there is one juice that one can load up on and that may also help regulate your blood sugar levels naturally- Karela juice.
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Karela (or bitter gourd) is one vegetable that has been lauded by experts for its many health benefits, one of it is regulating the blood sugar levels. Dr. Anju Sood, a Bangalore-based Nutritionist, echoes the fact and says "Karela juice makes your insulin active which in turn uses the sugar adequately and not convert into fat, which would eventually help in weight loss too". Various studies have also found a few active substances with anti-diabetic properties in Karela like 'charantin' which is famous for its blood glucose-lowering effect.
(Also Read: 5 Easy Tips To Remove Bitterness From Bitter Gourd)
In addition to Karela in your juice, you can add another super veggie that may work wonders for diabetics. We are talking about the superfood Spinach! The green-leafy vegetable is rich in fibre, which doesn't digest easily, reducing the chances of a spike in sugar levels. It is also considered a low-carb, low-calorie and low-glycaemic index food which keeps the sugar levels in check.
How To Make Karela-Spinach Juice To Manage Diabetes:
This spinach-karela juice might be bitter for some, but you can always sprinkle some lime juice and black pepper to amp up the taste!
. Bitter gourd (peeled, sliced, deseeded)- 1
. Spinach (finely chopped, boiled)
. Lemon juice- 1/2
. Black pepper- 1/2 tsp
. Ginger (chopped)- 1/2 tsp
1. Take all the ingredients in a blender.
2. Blend until smooth and serve.
Try this juice at home to manage diabetes and to keep blood sugar levels in control. But make sure you consult your diabetologist or dietitian before you include anything new in your diet.
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