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Ayurvedic diet for diabetes: A comprehensive guide to managing blood sugar naturally

Did you know that nearly 74 million Indians live with Diabetes, and this number is expected to rise significantly by 2045? Diabetes, often called the 'Mother of all diseases,' can lead to severe health issues if not appropriately managed.

While these statistics are concerning, the good news is that Diabetes is often preventable and manageable. Along with medication, a holistic approach that emphasises diet and lifestyle, such as the principles found in Ayurveda, can be crucial.

This blog is a thorough guide on using Ayurveda to naturally manage blood sugar levels. It provides a roadmap for incorporating Ayurvedic principles into your daily routine, focusing on an effective Ayurveda diet for diabetes. Let's explore how these adjustments can empower your journey to wellness.


Understanding Diabetes from an Ayurvedic Perspective

Doshas and Diabetes: The Role of Kapha and Pitta

In Ayurveda, Diabetes is called Madhumeha, which translates to “sugar in the urine.” It results from imbalances in the body's energies, known as doshas: Vata, Pitta, and Kapha. The primary causes of Diabetes are an imbalance of Kapha and Pitta dosha. Elevated Kapha dosha can be caused by a sedentary lifestyle and poor eating habits, while pitta imbalance is due to poor digestion and metabolism.

As detailed in Ayurvedic texts, Madhumeha is a subtype of Prameha, which means “those that result in excess urination,” a classic symptom of Diabetes. Prameha has 20 subtypes, all associated with obesity, prediabetes, diabetes mellitus, and metabolic syndrome. Diabetes is also closely linked to obesity (Sthaulya).

Ayurvedic approach to treating Diabetes

The ancient healing system views diabetes as a condition that affects the entire body, not just the pancreas. An Ayurvedic diet for diabetes, combined with personalised lifestyle modifications and herbal remedies, aims to treat dosha imbalances. This holistic approach addresses the root causes and promotes overall well-being, offering a comprehensive way to manage diabetes and improve the quality of life.


Is there a permanent cure for Diabetes?

Before exploring Ayurvedic solutions, it's essential to understand the medical condition itself. 

Diabetes is primarily categorised into two types: Type 1 and Type 2.

Type 1 diabetes (Juvenile Diabetes or insulin-dependent Diabetes)

Type 1 diabetes is an autoimmune condition where the body attacks insulin-producing cells in the pancreas. Due to its genetic origin, most people are born with this condition, although it can also develop later in life. It requires insulin therapy and has no cure, accounting for 10% of total diabetic cases.

Type 2 diabetes (Adult-onset diabetes or NIDDM)

Type 2 diabetes is often caused by lifestyle factors and occurs when the body becomes resistant to insulin or the pancreas fails to produce enough insulin. There is no cure, but it can be managed with lifestyle changes, medications, or insulin therapy.

There is no cure... yet.

While research is ongoing to find a cure, we have enough evidence to prioritise a healthy lifestyle to manage and prevent Diabetes mellitus. For example, folks who smoke more than two packs of cigarettes per day have a 45% -70% higher risk of developing Diabetes when compared to people who never smoked.

According to a 2018 study, researchers found that 86% of people with type 2 diabetes who lost 33 pounds or more achieved diabetes remission.

Keep reading to discover more studies that demonstrate how holistic wellness and Ayurveda are powerful diabetes treatment options.


Dietary principles of Ayurveda for diabetes

Here are some vital dietary guidelines from Ayurveda specifically tailored for diabetes management.

Whole & Unprocessed Foods

- An Ayurvedic diet focuses on eating whole, natural foods rich in nutrients and free from chemical additives to manage Diabetes.

- These healthy choices can provide essential vitamins, minerals, and fibre while reducing the intake of sugary foods and unhealthy fats.

The foundation of an Ayurvedic diet for Diabetes includes various whole grains, fresh low-glycemic fruits, vegetables, nuts, and seeds, collectively supporting effective diabetes management.


Balance your Doshas

- As we know, imbalance in Kapha Dosha is responsible for the condition, and bringing balance via diets can help a lot.

- An Ayurvedic diet for diabetes emphasises reducing heavy, oily, and sweet foods, opting instead for lighter, drier, and bitter options.

- Foods like bitter gourd, fenugreek, and turmeric are recommended


Herbs and Spices

- Research shows herbs and spices have antidiabetic properties, enhancing insulin sensitivity and glucose metabolism.

- Adding Ayurvedic blood sugar-lowering herbs and spices, such as cinnamon, fenugreek, ginger, and holy basil, to your diet can help you manage your blood sugar levels.


Age

- In Ayurveda, Kapha dosha is dominant in childhood, Pitta is dominant in middle age, and Vata is dominant in old age.

- This knowledge empowers us to tailor our diets to each age group, preventing dosha imbalances and associated diseases.

- For instance, a diet that maintains Kapha balance in childhood can potentially delay the onset of Diabetes in predisposed individuals.


Moderate your intake smartly.

- Ayurveda advises against eating small and frequent meals.

- It recommends having only two meals daily, as frequent eating can lead to insulin resistance.

- Foods that are hard to digest should be consumed in smaller quantities, while easily digestible foods can be eaten until satiety without causing overfullness.

- Ayurveda's three-portion technique, where one-third of the stomach is filled with solid food, one-third with liquid, and the third left empty, supports proper digestion and prevents the formation of ama (toxins).


Timings

- Ayurveda advises eating meals twice a day, ideally once in the morning and once in the evening. However, you need to listen to your body for signs of hunger.

- Proper digestion is indicated by hunger, thirst, lightness in the abdomen and body, and the appropriate evacuation of faeces and urine.

- For instance, it's an excellent time to eat if you feel hungry and your previous meal has been fully digested. Eating before the last meal is fully digested (adhyasana) can lead to the formation of ama and subsequent health issues.


Other Rules of Consumption

- Mindfulness during eating supports optimal digestion and is considered to improve glycemic control. Two things need to be kept in mind here.

- First, east slowly. Eating slowly promotes better digestion, greater satisfaction, and better weight management.

- Second, managing our emotions during meals is crucial to mindful eating. Overpowering emotions can disrupt the digestive process, so it's essential to approach meals with a calm and balanced mindset.

- By being mindful of our emotions during meals, we can take control of our digestive health and overall well-being.


Recommended Ayurvedic Foods for Diabetic Patients:

Integrating these foods into your daily diet can be a natural and effective way to manage diabetes and promote overall well-being. An ayurvedic diet for diabetes includes focusing on Sattvic foods, which are fresh, light, and nutritious while avoiding tamasic and rajasic foods, which can be heavy, processed, or overly stimulating.


1. Whole Grains: Buckwheat, barley, millet, pearl millet, wild rice, and oats are preferred due to their low glycemic index and high fibre content, which help regulate blood sugar levels.

2. Legumes and Pulses: Fiber-rich foods such as lentils and beans support digestion and stabilise blood sugar levels. Recommended beans include moth, mung, lima, and soybeans.

3. Vegetables: If you have Diabetes, Ayurveda recommends consuming the following vegetables: Okra (Bhindi), cauliflower, cabbage, beans, spinach, mushroom, eggplant, capsicum, bottle gourd, ridge gourd, round gourd, radish, pumpkin, peas, green beans, fenugreek leaves, broccoli, cucumber, beetroot, ginger, green chilli, green pepper, coriander, turnip, mint, curry leaf.

4. Avoid Fresh Grains: Ayurveda advises eating old grains—at least one year old. This helps reduce the extra moisture content in the grains, which can vitiate Kapha dosha.

5. Low-Glycemic Fruits: The 5 best fruits for diabetics are Berries, Jamun, apples, monkey fruit, pomegranates, and pears, as they have a minimal impact on blood sugar levels.

6. Healthy Fats: Incorporate ghee, buttermilk, and coconut oil, aiding digestion and providing essential nutrients.

7. Herbs and Spices: Turmeric, fenugreek, and cinnamon are known for their blood sugar-lowering properties and can be easily incorporated into daily meals.

8. Ayurvedic Herbal Teas: Green tea, chamomile tea, and herbal blends composed of fenugreek or holy basil can help regulate blood sugar levels, facilitate digestion, and support overall wellness.


Foods to avoid with diabetes

An ayurvedic diet for diabetes recommends avoiding these foods, which can help maintain better control over diabetes and support overall health.


1. Refined Sugars and Processed Foods: These foods cause rapid spikes in blood sugar levels and should be avoided. Examples include white sugar, sweets, candy, cakes, and pastries. It's also recommended to avoid Jaggery.

2. High-Glycemic Fruits: Mangoes, Litchi, Dates, Sapodilla, bananas, and grapes should be limited due to their high sugar content.

3. Dairy Products: Opt for dairy alternatives such as almond or coconut milk, which are easier to digest and less likely to cause Kapha imbalances.

4. Vegetables: Jackfruit, Yam, Sweet potato, Taro root, Potato and Frozen or Canned vegetables

5. Cold and Leftover Foods: Freshly prepared, warm foods are recommended for better digestion and dosha balance.

6. Drinks: Drinks made from whole milk, alcoholic beverages, liqueurs made with cream, fizzy drinks, soup in cans or packages, juices made from fruit, and juice from sugarcane.


Sample diabetic diet chart based on Ayurveda

Below is a sample Ayurvedic meal plan tailored for individuals with Diabetes. It focuses on foods that help regulate blood sugar levels while balancing the body's doshas. Feel free to use this or get inspired and create your own meal plan!


Early Morning

Tip: Avoid consuming a massive dose of herbs on an empty stomach; this can be bad for your liver. A little can go a long way!

- A glass of water with 1 tsp Fenugreek seeds or our Amla capsules! 

- A glass of water stored in a copper pot with 3-5 leaves for Tulsi & Mint each. Alternatively, you can use The Balance Swastha Potli, which has neem, tulsi, ashwagandha, mulethi, and 15 other herbs! Grab your today


Breakfast

Tip: Before 30 minutes of your breakfast, sip Jamun Cider Vinegar to prevent blood sugar spikes and improve blood sugar regulation. 

-Vegetable oats or millet porridge with a dash of cinnamon

- Broken wheat porridge

- Veg Semolina (veg upma)

- Veg Vermicelli

- Veg Idli

- Besan pancake (gram flour)

- Missi Roti or whole wheat Chapatti with dal and vegetables.

Include some protein sources like egg whites. You can also have jamun Juice, Berries, and Guava Juice alongside your meal.


Mid-Morning Snack

Tip: Snacking should be avoided. But if you are hungry, these alternatives are safe for diabetic patients

- A handful of almonds or pumpkin seeds

- Fruits mentioned in this log

- Coconut water

- Mung bean Sprouts


Lunch

- Buttermilk with fenugreek seed powder

- Whole grain roti with lentil soup and sautéed leafy greens

- You can include grilled or steamed Fish / Chicken (occasionally)


Afternoon Snack

- An apple

- Herbal Tea

- Roasted Chana

- Soup (Home-made)


Dinner

Tips: Your body heals only while you sleep, and only once your dinner is digested. So, always opt for a light dinner.

- Quinoa salad with mixed vegetables and a sprinkle of turmeric

- Missi chapatti or Plain chapatti with Vegetables and Dal


Ayurvedic herbs and supplements for diabetes management

Nature offers a variety of potent herbs that have been proven effective in managing Diabetes. Including these in your ayurvedic diet for Diabetes is highly recommended!


1. Meshashringi: Regulates sugar levels by promoting insulin secretion, regenerating pancreatic cells, and increasing the activities of enzymes responsible for healthy glucose utilisation.

2. Jamun Seed: Contains Jambosine and Jamboline, which slow down the release of sugar in the blood.

3. Neem: Known for its blood sugar-lowering properties, neem can be taken as a supplement or incorporated into meals.

4. Bitter Melon: Regularly consuming bitter melon juice or supplements helps reduce blood sugar levels due to its insulin-like properties.

5. Madhunashini vati: An Ayurvedic medicine that helps the body balance blood sugar levels and develop resistance to carbohydrate metabolism through several mechanisms.

6. Shilajeet: Studies have shown that Shilajit controls blood glucose levels and improves lipid profiles.

7. Bael: Widely used in India and Bangladesh to treat diabetes. All parts of the plant have remarkable antidiabetic potential.

Using their generational knowledge of Ayurveda, Balance Ayurveda has crafted a comprehensive range of products, including every herb mentioned above, to provide you with the best diabetic care possible. Click here to check our diabetic care range.


Lifestyle modifications for effective diabetes control

1. Daily routine: A daily routine promotes balance and stability, aiding overall well-being.

2. Control stressful emotions: Manage stress with deep breathing, meditation, and yoga for diabetes.

3. Take ample sleep: Quality sleep, oil massage, and gentle yoga before bedtime restore energy and hormonal balance.

4. Avoid smoking & drinking: Smoking increases diabetes risk. Alcohol can cause hypoglycemia and weight gain, affecting diabetes control.

5. Regular physical activity: Incorporate yoga and pranayama daily. Even walking 5000-1000 steps is good enough!

6. Weight management: Since 90% of Type 2 DM cases are caused by obesity, weight management is crucial!


Conclusion

Ayurveda offers holistic and natural diabetes management techniques through diet, lifestyle changes, and medicinal herbs. By following an Ayurvedic diet for Diabetes and other principles discussed in this blog, individuals can achieve better blood sugar control, holistic health, and a more balanced and fulfilling life. Embrace the wisdom of Ayurveda to manage Diabetes effectively and naturally.


Frequently asked questions by diabetic patients

Q1. How to increase insulin in Ayurveda?

In Ayurveda, herbs like Gurmar (Gymnema Sylvestre) are recommended to increase insulin levels. Gurmar is known for boosting insulin secretion and regenerating pancreatic cells [Source].


Q2. Which Ayurvedic herb is best for Diabetes?

Neem, a potent Ayurvedic herb, is hailed as one of the best for managing Diabetes. Its proven ability to lower blood sugar levels and enhance insulin sensitivity provides a hopeful and effective solution for those seeking diabetes management [source].


Q3. How to activate the pancreas in Ayurveda?

Ayurveda relies on the power of natural herbs to activate the pancreas. Turmeric and bitter melon are two such herbs known for stimulating pancreatic function and enhancing insulin secretion, showcasing the natural and holistic approach of Ayurveda.


Q4. How to clean your pancreas?

Ayurveda suggests a natural and holistic approach to cleansing the pancreas. A detoxifying diet rich in green leafy vegetables, herbs like neem and turmeric, and staying hydrated with herbal teas and water can help you feel secure and in control of your health.