Immune-Boosting Foods for People with Diabetes
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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The monsoon season brings a refreshing change, but it also increases the risk of infections, especially for people with diabetes.
Our elders often recommend having healthy foods, and we remember how our dadi and nani used to give us some spices from their kitchen whenever we got the flu or a fever, especially during the monsoon season, to stay strong. During this time, it’s essential to focus on foods that boost immunity and maintain good health, which also helps in managing blood sugar levels effectively.
In this blog, we have listed some easily available items, from your kitchen to your local sabzi wala, that can help boost your immunity.
Whatsapp GroupBoost Your Immunity with Seasonal Fruits
Fruits are packed with essential vitamins like C, A, and E, which are super important for keeping our immune system strong.
- Vitamin C is a powerful antioxidant (substances that prevent cell damage) that protects our cells and supports our immune system. Amla and guava, for example, are famous for their high Vitamin C content.
- Amla, also known as Indian gooseberry, is another fantastic choice. This little fruit is a Vitamin C powerhouse, even more so than many other fruits. It helps boost your overall immune health.
- Vitamin A is important for keeping our immune system strong and fighting off infections. You can find plenty of vitamin A in gajar (carrots). Papita (papaya) and aam (mango) are also great sources of Vitamin A, and they come with the added benefit of Vitamin E, which protects our cells and supports immune health.
- Fruits like amrood (guava) and Anar (pomegranate) are packed with both Vitamin C and carotenoids, which help reduce inflammation and boost your immune response.
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Here are some fruits that you can consume to boost your immunity:
1. Amla (Indian Gooseberry)
Packed with Vitamin C and antioxidants, Amla helps protect your skin from germs (like bacteria and viruses) and boosts your overall immune health.
2. Papita (Papaya)
Full of Vitamins A, C, and E, papaya helps your immune system and aids digestion. It’s great for weight loss and has a low glycemic index (GI), which is good for people with diabetes.
3. Santra (Oranges)
High in Vitamin C, oranges help fight infections and improve your immunity. They also have fiber, which helps control blood sugar levels.
4. Anan (Pomegranate)
Rich in antioxidants and Vitamin C, pomegranate strengthens your immune system. It also has anti-inflammatory properties (reduces swelling) that are good for diabetic patients.
5. Amrood/Peru(Guava)
Guava is packed with Vitamin C and carotenoids (natural pigments that protect your cells), helping reduce inflammation and improve immune response.
6. Gajar (Carrots)
Though not a fruit, carrots are full of Vitamin A, which helps your body fight infections and keeps your immune system strong.
7. Seb (Apples)
High in fiber and Vitamin C, apples have a low GI and contain polyphenols (natural compounds that protect your cells), which help boost immunity and manage diabetes.
Eating these fruits can help you stay healthy and keep your immune system strong. Enjoy their delicious taste and the health benefits they bring!
Boost Your Immunity with Dal
Dal, or lentils, is a staple in Indian households and is loaded with nutrients. Remember how a comforting bowl of dal always made us feel better?
It’s not just tasty but also packed with protein, vitamins, and minerals that are essential for immune health. Whole pulses, like beans and chickpeas, are also incredibly nutritious and beneficial.
Including various dals and legumes in your diet can significantly boost your immune system and help manage diabetes. Pulses like, chickpeas and beans are rich in protein and dietary fiber, which aid in weight management and controlling blood sugar levels.
They are also packed with essential vitamins and minerals such as iron, folic acid, potassium, and zinc, which support immune function and overall health. These nutrients help reduce inflammation, fight infections, and provide long-lasting energy.
For example, tur dal (pigeon pea) in sambar, moong dal (green gram) in moong dal khichdi, masoor dal (red lentil) in dal tadka, chana dal (Bengal gram) in chana dal curry, urad dal (black gram) in dal makhani, rajma (kidney beans) in rajma-chawal, and kala chana (black chickpeas) in kala chana curry are all delicious dishes that incorporate these beneficial pulses.
Including these nutritious dals and legumes in your meals can provide numerous health benefits, keep your immune system strong, and help manage diabetes effectively.
Boost Your Immunity with Spices
Remember when, in our childhood days, whenever we fell ill, our dadi and nanis would give us some special spices from the kitchen? After eating those, we often felt much better.
These age-old remedies were not just about taste, they had powerful health benefits. Spices have been used for centuries to heal and protect.
Many spices contain compounds that help fight infections, reduce inflammation, and support your immune system. They can also help manage diabetes by controlling blood sugar levels.
Here’s how some common spices can help:
Spices and Their Benefits
1. Turmeric
Turmeric, the key ingredient in golden milk (haldi doodh), contains curcumin, which reduces swelling and protects cells. It boosts your immune system and helps regulate blood sugar levels. Try adding turmeric to your curries, soups, or even warm milk.
2. Ginger
Ginger, often used in adrak ki chai (ginger tea) or adrak as garnish, is great for digestion and has benefits that reduce swelling and protect cells. It helps with sore throats, fights germs, and can improve insulin sensitivity. Add ginger to your teas, vegetables, or stir-fries.
3. Garlic
Garlic, commonly used in our dals and curries, protects from various microbial diseases and strengthens your immune system. It also helps manage blood sugar levels. Use garlic in your daily cooking, like in sautéed vegetables, soups, or sauces.
4. Cinnamon
Cinnamon, often added to tea (daalcheeni chai), is rich in properties that protect cells and reduce swelling. It helps regulate blood sugar levels and supports immune health. Sprinkle cinnamon on your food, tadka, and add it to your tea.
5. Cloves
Cloves, used in pulao or biryani, have properties that fight infections and relieve pain. They also help control blood sugar. Use cloves in your spice mixes, tea or while cooking rice dishes.
6. Black Pepper
Black pepper, a staple in our kitchens, helps absorb nutrients better and has properties that reduce swelling and protect cells. It also helps manage blood sugar levels. Add black pepper to your salads, soups, and marinades.
7. Cardamom
Cardamom, used in chai or desserts, fights microbes and reduces swelling. It helps with digestion and supports respiratory health. Add cardamom to your tea, or curries. You can also chew cardamom like a mouth freshener.
8. Cumin
Cumin seeds, commonly used in our curries and dals, protect against infections and are rich in iron. They aid digestion, boost the immune system, and help control blood sugar levels. Use cumin in your spice blends, rice dishes, or roasted vegetables.
9. Coriander
Coriander seeds and leaves, used in chutneys and garnishes, reduce swelling and fight infections. They help detoxify the body and support digestive health. Use fresh coriander leaves in salads, as a garnish, or in chutneys.
10. Fenugreek
Fenugreek seeds, often used in pickles and curries, have properties that reduce swelling and protect cells. They help control blood sugar levels, boost immunity, and improve digestion. Add fenugreek to your curries, and parathas, or soak the seeds in water overnight and drink the water.
Other Ingredients That Help Boost Immunity
Besides spices, there are other ingredients that can help enhance your immune system. Here are some common ones:
1. Tulsi (Holy Basil)
Tulsi leaves were often the go-to remedy for colds and coughs. Known as the “Queen of Herbs,” tulsi has powerful properties that protect against bacteria and viruses, reduce swelling, and help manage blood sugar levels. Drinking tulsi tea can boost your immune system and improve overall health.
2. Lemongrass
Sometimes, our tea had a hint of lemongrass, which added a refreshing taste. Lemongrass has properties that protect against bacteria and fungi, reduce inflammation, and boost the immune system. You can use lemongrass in Thai curry, teas, or soups.
3. Herbal Tea
Herbal teas made from a mix of spices like ginger, turmeric, tulsi, and black pepper are great for boosting immunity. They help fight infections, reduce inflammation, and support overall health.
4. Hydration
Staying hydrated is important for maintaining a healthy immune system. Drink plenty of water, herbal teas, and fresh juices to keep your body hydrated and help flush out toxins.
How We At Fitterfly Can Help You?
At Fitterfly, we often hear from members about managing diabetes complications without relying solely on medication, as diabetes weakens their immune system. Many of you seek safer treatment options using everyday items from your kitchens.
We understand that diabetes can weaken your immune system, especially during the monsoon season. It’s crucial for everyone, not just people with diabetes, to boost their immunity to fight off harmful microorganisms and common illnesses during this time.
Our Fitterfly Diabetes Prime program is here to support you. We have a dedicated team of expert diabetologists and coaches specializing in nutrition, fitness, and mental wellness.
They work together to provide a holistic approach to managing diabetes. Our nutrition coaches create meal plans featuring immune-boosting foods and spices that are diabetes-friendly. Our fitness coaches design exercise routines to enhance your immunity and manage blood sugar levels.
Stress management is also key, so our mental wellness coaches offer strategies to keep stress in check and maintain a positive mindset. With continuous monitoring and support, our program ensures you stay on track with your health goals.
To learn more about how we can help you manage diabetes and boost your immunity, give us a missed call at 08069450746. One of our program advisors will get back to you to understand your concerns better and guide you through our program.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
