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Are antioxidants beneficial for diabetics? (query)

Here's why diabetics should start including antioxidants in their diet!

Are antioxidants beneficial for diabetics? (query)

Written by Dr Neha Sanwalka |Updated : October 1, 2015 5:25 PM IST

I have read that antioxidants help in the prevention of infections and are necessary for a healthy life. But can diabetics include antioxidants in their diet? If yes, what are the benefits? What are the food sources of antioxidants and how to include them in the diet?

Free radicals are molecules produced during metabolic process that damage healthy cells and increase your risk of inflammation and infections. Whereas, antioxidants are compounds that neutralise these harmful oxygen species in the body and in turn prevent you from cancer, heart diseases and problems with the normal functioning of brain and immune system.

Although antioxidants don t have a direct effect on blood glucose or insulin levels, consumption of foods rich in antioxidants is good for people suffering from diabetes. It has been shown that diabetics supplementing their diet with antioxidants had low blood levels of HbA1C, which in turn reduces the long-term effects of diabetes. It also delayed the onset of various health complications caused due to high blood sugar levels, namely diabetic retinopathy, diabetic nephropathy and diabetic neuropathy. Here are 7 antioxidants your body needs (and how to get them naturally).

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Antioxidants beneficial for diabetics

Carotenoids: These are compounds that are found in yellow-orange fruits and green leafy vegetables. Including them in your diet not only improves eye health but also lowers your risk of eye problems caused due to uncontrolled diabetes.

Vitamin E: Found in whole grains, wheat germ, vegetable oils, soyabeans and nuts, vitamin E delays the onset of diabetic retinopathy by few years.

Alpha-lipoleic acid: To reduce the pain and discomfort associated with diabetic neuropathy, don t forget to include alpha lipoleic acid in your diet. This acid is found in green vegetables namely spinach and broccoli.

Vitamin C: In order to lower your risk of diabetic retinopathy, ensure your food is rich in vitamin C. A potent antioxidant, foods like citrus fruits, tomatoes, broccoli, green chillies and bell peppers are packed with this vitamin.

Curcumin: Present in turmeric, curcumin reduces the damage caused due to high blood sugar on the kidneys and thus, slows down diabetic nephropathy.

There are numerous ways you can incorporate antioxidants in your diet. The best way to make sure you include enough antioxidants is to

  • Eat 2 orange-red fruits or vegetables in a day
  • Consume 1 citrus fruit, 1 green leafy vegetable and 1 plate of colourful salad per day.
  • Add one serving of nuts in your diet daily
  • Start your day with a glass of wheat grass juice as it is a rich source of anti-oxidant.

So make sure you reap the anti-diabetic benefits of antioxidants by including them in your diet without fail!

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About the Author

Dr Neha Sanwalka

Dr Neha Sanwalka has a PhD in Health Sciences and has completed her BSc, MSc Dietetics. She is the recipient of INSPIRE Fellowship from the Department of Science & Technology, Government of India and a certified diabetes counsellor.
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