If you are a diabetic eating more fruits and vegetables is good for you as they are rich in fibre. But if you find it difficult to meet the daily requirement of fruits and greens, try juicing them. It is an easy and quick way to meet your dietary requirements. But be cautious of what you choose, as some of the so-called healthy fruits and vegetables can increase your blood sugar levels. Here Dr Manjiri Puranik, weight loss expert, Insta Sculpt gives some juice recipes for diabetics that are low in glycemic index and help to keep sugar levels and cholesterol in control.
The red juice: To prepare this you need two carrots, two tomatoes, a small piece of capsicum and half cup of grated coconut. Put all the ingredients in a blender, juice it up and drink it without straining. This juice gives you a dose of vitamin A, antioxidants and other macro and micro minerals, all packed in one that is essential for proper functioning of the body.
The sweet green juice: Get one cucumber, one green apple, two cups of spinach, one-fourth cup of coriander or mint leaves, one-half inch ginger, and a half peeled lemon. Blend all the ingredients together. Lemon gives a tangy flavour that makes the otherwise healthy, but tasteless juice tolerable. It is a low-calorie drink packed with vitamins and other essential minerals. The nutritional dense green apples have soluble fibres and delays sugar absorption in the intestines.
The spicy juice: For this, you need four carrots, five tomatoes one radish, a small piece of ginger and of course, two green chillies to spice it up. Again, blend them together and drink without straining the juice. Apart from the vitamins and minerals that you get out of this juice, green chillies ensure better insulin control and also inhibits the growth of cancerous pancreatic cells.
The red-green combination juice: This juice only needs four carrots and two cups of spinach with a handful of parsley or mint leaves. Blend them and drink directly. The combination ensures a low calorie drink packed with vitamin A, folate, vitamin B6, iron and other minerals that promises to lower cholesterol and blood sugar levels.
The tangy juice: For this tangy, tasty juice all you need is a medium sized bottle gourd, four capsicums and six tomatoes. Blend them together and pour the contents into a glass, flavour it with rock salt, cinnamon, black pepper or turmeric. Bottle gourd is rich in fibre and helps to aid weight loss. Apart from this, it is also a rich source of various vitamins, iron, folate, potassium and manganese. The antioxidants from the capsicum and tomatoes make for a perfect health drink for diabetics.
Word of caution: Remember, juicing fruits and vegetables is an excellent way to get the minerals and vitamins out of them. However, to keep up with the fibre content, you need to eat complex carbohydrate rich foods like oats, brown rice, pulses to balance your diet. Never consider juices as meal replacements. It is just a way to ensure healthy eating.