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
, kefir, kimchi, sauerkraut, and kombucha. These foods are full of
).
Fermented foods with probiotics can help manage blood sugar. This is especially useful for people with
, which often involves problems with insulin.
2. Gut Health:
Fermented foods support a healthy gut. Having a balanced gut helps with metabolism and reduces inflammation, which is important for managing diabetes.
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3. 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.
4. Anti-Inflammatory Effects:
Inflammation can make diabetes worse. Fermented foods have compounds that fight inflammation, which can help with diabetes.
5. 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.
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.
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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.
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 :
- A Mini Review on Antidiabetic Properties of Fermented Foods – (https:www.ncbi.nlm.nih.gov/pmc/articles/PMC6316541/)
Source: Medindia
