The diagnosis of diabetes often comes as a shock to many people in their lives. Even with a genetic predisposition towards the condition, it may not always be something that one is prepared for. Especially in the case of type 1 diabetes, when the condition hits in the early years of a person’s life, one might take a lot of time to accept the fact that this is a condition that they may have to live with for the rest of their lives. Not only for the person affected, but this diagnosis can create a huge impact on other people around the person as well. This is because there is a certain degree of lifestyle change and management that everyone would have to make for sustainable living in the house.
Salads and fibrous foods are an important part of the life of a person with diabetes. The whole aspect of effective management of the symptoms would be centered around eating healthy and controlling the blood sugar levels. These are the two major pillars of diabetes management and other things like exercise, sleep, stress management, etc come along with it.
Even though there are several restrictions on the diet like – elimination of sweets, starch, carbs, sugar, high calories, maida, refined grains, rice, etc, there are many other food items that are beneficial for a person with diabetes not only to maintain the blood sugar levels but also in a more holistic manner. The adoption of healthy eating habits will surely help in bringing the HbA1c down but will also help in the overall management of diet, weight, body fat, cholesterol, etc. This means that any complication that could arise as a result of diabetes can now be prevented with the inclusion of healthy food.
Table of Contents
One such form of super healthy food category would be - sprouts. Sprouts for diabetes are one of the primarily recommended forms of food upon the visit to a dietician after diagnosis. The several health benefits that this food group offers to people, in general, make it a must-have on the food list for everyone – with or without diabetes. Eating healthy would provide your body with a treasure chest of nutrients that would make the body feel like a well-oiled machine instead of rusts and cracks everywhere.
Sprouts have been widely accepted and are renowned to have a halo around them as they provide benefits like no other foods regarding the health and well-being of a person. The best part about these grains is that a person can make their sprouts at home, in the manner that they prefer to consume them. It is one of the easiest and healthiest dishes to make and one can combine different lentils and sprouted whole grains for consumption.
Additionally, since the glycemic index of sprouts is known to be low, they are one of the most recognized advantageous food categories for someone with diabetes. They need no introduction to how they might benefit a person and are consumed globally owing to what they offer a person. They are gaining a lot of traction and attention from experts and researchers in terms of how they can prove to be even more advantageous. There are different types of sprouts that are available in the market and the term refers to a whole category of food.
The process of sprouting involves soaking the grains for 8-12 hours and then tying them up in a clean cotton cloth and keeping it moist until they germinate. Sprouted forms of grains are easier to digest and the body is able to absorb nutrients faster.
Consume any kind of food with complete knowledge of the nutritional facts and benefits that they might offer. It is important to know how much food to consume to receive the optimal amount of nutrition. Often, knowing the nutritional chart of a food type would also help to understand what kind of side effects they may give in case of over-consumption. For example, the consumption of food with too much fiber can cause trouble in digestion.
While catering to a person with diabetes, along with the nutritional facts, sprouts glycemic index would also need to be known to understand how much, if any, insulin needs to be taken.
Here are the nutritional facts for 1 cup (90 grams) of bean sprouts:
The low amount of carbs would indicate that the glycemic index of sprouts would also be on the lower side. Sprouts are also known to have more protein than other leafy greens and are an excellent source of vitamins and minerals. They are also rich in antioxidants.
Sprouts' glycemic index is important to note before consumption. Many times, foods with high fiber have a low GI, and therefore, taking insulin during consumption could lead to lows. Here are the different types of sprouts available in the market and their respective glycemic indices.
Sprouts for diabetes are known to be beneficial for health and overall diet management. Here are some of the major advantages of eating sprouts
Sprouts of all kinds are important for the overall health and well-being of a person with diabetes. They have several nutritional factors that may work in the favor of a person, especially someone living with diabetes. The multiple health benefits of the consumption of sprouts make it a healthy snack and dietary inclusive for all people alike. Make sure to include one bowl of sprouts as a salad or as a part of a meal at least twice or thrice a week to see the benefits.
Yes, sprouts are low in GI. This is because they are low in carbs and calories. They do not cause the blood sugar levels to spike and increase drastically. The slow conversion of sugars in the body helps to maintain the blood sugar levels in range.
Research has shown that broccoli sprouts have led to a significant decrease in the fasting blood sugars among type 2 diabetes. Each type of sprouts, however, has its benefits and can help a person with diabetes in different ways.
There is a very negligible amount of sugar (2-3 grams) that can be seen in sprouts which makes them safe for the consumption of a person with diabetes.
Almost all sprouts are low in carbs which also contributes to them having a low glycemic index. Sprouts can, therefore, be eaten before meals as they are fibrous and can help in the slow release of sugar into the body
Yes, bean sprouts are keto-friendly and can be used in recipes that are followed by people on a keto diet.
The germinated sprouts can be used in different ways by a person with diabetes – mixed with capsicum and tomato like a salad, on sandwiches, on spring rolls, or cooked as a vegetable with or without gravy, etc.
Was this post helpful?