10 Everyday Foods that Help Control Diabetes.

Diabetes is a growing problem in Sri Lanka. According to the data provided by the International Diabetes Foundation, 1,198,100 cases of diabetes has been reported in Sri Lanka during last year. It also states that over the past 20 years, 100 people die from diabetes and heart disease daily, which accounts for 30% of all-cause deaths.

Today (14th of November) is marked as the World Diabetes Day 2018 to spread awareness about the causes of diabetes, its symptoms, prevention, treatments, and other unfortunate effects that it may bring to the lives of people.  

Therefore, we here at YAMU decided to compile a list of everyday foods that help with preventing diabetes. We hope this helps. 

1. Whole Grains 

Whole grains are full of anti-oxidants and contain soluble and insoluble fibres, and better for managing blood glucose levels because they tend to have a lower glycaemic index (GI). They are also carbohydrate foods, but they do not affect blood glucose levels as quickly as refined carbohydrate foods. But, it's better to be mindful about the portion size of whole grains that you're consuming. If you choose the right type, and the right portion, whole grains have the power to reduce type 2 diabetes, the risk of heart disease, stroke, and certain types of cancer.

2. Spinach 

Leafy greens like spinach are very high in nutrients and very low in calories, and thus becomes another superfood which helps with protecting your heart and maintaining eye health. It's one of the most common leafy greens in Sri Lanka. From supermarkets to the vegetable kade to that corner in your garden, Spinach is found everywhere, so why not?

3. Fatty Fish 

Being an island, fish is one food we can find very, very easily. Salmon, sardines, herrings, and mackerel are just a few kinds of fatty fish we can find almost anywhere in Sri Lanka. Fatty fish are great sources of Omega 3 which help with reducing inflammations, and other risk factors involving heart disease and strokes. 

4. Strawberries

Okay, so this isn't exactly an "everyday food." Nevertheless, an antioxidant in strawberries known as anthocyanins has been shown to have the power to reduce cholesterol and insulin levels after a meal.  They also have strong anti-inflammatory properties and may help reduce heart disease risk.

5. Eggs

Eggs are some of the most health beneficial foods out there. While also making sure you remain full, eggs also have the power of reducing heart disease risk in several ways. They have the nutrients and essentials to make sure you maintain eye health while promoting blood sugar control.

6. Garlic 

Garlic is yet another food that we use practically every day. It has been identified to be able to reduce inflammations, blood sugar levels, LDL cholesterol and blood pressure in people with diabetes. 

7. Turmeric 

Photo Credits: draxe.com

Turmeric contains curcumin. Curcumin is an active ingredient that can help with lowering inflammations and blood sugar levels. Turmeric is a spice which also helps with protecting you against heart and kidney diseases. 

8. Beans

Beans are a great source of fibre as well as protein. Studies have proven that bean-based cereal intake can reduce the risk of coronary heart disease. The best part is, it's already pretty much a staple for many of us who live here and is available for purchase literally everywhere.

9. Tomatoes

Tomatoes are very high in lycopene, a sort of superhero that helps with preventing cancer, heart disease, and macular degeneration. They also have the power to reduce blood pressure in people with type 2 diabetes. 

10. Cinnamon

Consuming cinnamon has many benefits. Studies have shown that cinnamon may have the power to reduce blood sugar levels, improve insulin sensitivity, reduce cholesterol and triglyceride levels in type 2 diabetics.

So, there you have it – 10 everyday foods that help with controlling diabetes. Having a diet containing them shouldn't be complicated, as you don't have to give up on all your favorite foods. 

Share on facebook
Share on twitter
Share on whatsapp




7 Restaurants to dine in July 2022

By Shamrina Carim July hits a beautiful urge to try out different foods, events and

Highlights Kamu Yamu Guide

Hot Chook – all about that Chicken

By Hiruni Herath Service and Ambience The head chef at Hot Chook was very helpful

Highlights Kamu

A glistening night out at Colombo’s finest local bar!

By Shamrina Carim A Sri Lankan experiencing the magical inspiration of Sri Lanka in the


Ceylon Curry Club – Sri Lankan Cuisine With a Twist

By Janani Vithanage Ceylon Curry Club, located in the Dutch Hospital Shopping Precinct, is a


The Delightful Indian Cuisine at Navaratna by Taj Samudra

Navaratna is an Indian Restaurant located in Taj Samudra Colombo. Taj Samudra is a 5-star


10 Places to Get Sushi in Colombo

By Janani Vithanage A Japanese dish most often presented as vinegared sticky rice, seafood or

Highlights Kamu Yamu Guide


Elvis the Sensationalist – the Movie Review

By Hiruni Herath The Movie If you’ve watched the movie trailer for Baz Luharmann’s Elvis,


Savor The Salt Of The Sea At Hilton Colombo

Fresh from the seafood markets to your table Colombo, Sri Lanka – 20th June 2022 – Partake


10 Types of Sri Lankans in Petrol Queues

By Janani Vithanage These days, spending time in the petrol queue is almost every Sri

Highlights Trending

Celebrating life with Perera & Sons

by Shamrina Carim Perera & Sons holds a privileged history of catering to the most

Highlights Trending

Before You Watch… Jurassic World Dominion

By Shamrina Carim The movie On a critic of honest opinions, Jurassic World Dominion is


Treats fit for a King at Ramada Colombo this Father’s Day!

Enjoy Father's Day special Grill, Lunch, Dinner, Deliveries, and Stays… This June 19th, we all


Yamu Guide.

7 Restaurants to dine in July 2022

By Shamrina Carim July hits a beautiful urge to try out different foods, events and

Highlights Kamu Yamu Guide

10 Places to Get Sushi in Colombo

By Janani Vithanage A Japanese dish most often presented as vinegared sticky rice, seafood or

Highlights Kamu Yamu Guide

The ideal skin care routine with Bio Oil

By Shanali Fernando Feeling overwhelmed, confused, and/or frustrated by the multitude of competing messages about

Highlights Yamu Guide

5 common causes of Dry Skin

The general cause of itchy, dry skin might seem like a no-brainer: It's a lack

Highlights Yamu Guide

7 Places to Watch the SL Vs. AUS ODI Matches

By Janani Vithanage Sri Lankan cricket may ot have been on its best footing over

Highlights Yamu Guide

5 Cooking Tips from Knorr

By Janani Vithanage Being a mother in today’s world is no easy task. From waking

Highlights Yamu Guide