As we all know, managing diabetes is becoming a growing concern worldwide, as large number of people are being diagnosed with this chronic health condition. However, the good news is that eating a balanced diet can help in keeping the blood sugar levels in check and for that incorporating diabetes-friendly superfoods into our daily meals can be a great start.
According to Dr Apurrva Sawant, Preventive Healthcare Expert, one such superfood is sprouted moong also called mung beans. “They are tiny, nutrient packed legumes which are not only versatile and easy addition to our meals but also play a crucial role in controlling blood sugar levels,” Dr. Sawant told Financial Express.com.
Here are some benefits of sprouted moong for people with diabetes are:
What Makes Sprouted Moong a Superfood?
Sprouted moong is filled with several essential nutrients like vitamins, minerals, fiber and antioxidants which contribute greatly to one’s overall health. They become even more nutritious and healthy after being soaked and sprouted which contributes to enhancing the availability of their key nutrients.
Here are some of the nutritional highlights of sprouted moong:
- Low Glycemic Index (GI): Foods that have a low GI take longer to be digested and absorbed, which helps in preventing sharp spikes in blood sugar levels. Sprouted moong has a low GI, which makes it the perfect food for diabetes management.
- Rich in Dietary Fiber: Fibers are known for slowing down the digestion process and help maintain stable blood sugar levels by delaying the process of absorption of glucose into the bloodstream.
- Packed with Protein: Protein helps in improving insulin sensitivity and reduces the need for insulin in individuals with type-2 diabetes. Moong sprouts are a great source of plant-based protein.
- Antioxidant-Rich: The antioxidants in sprouted moong like flavonoids and phenolic acids, combat oxidative stress which is usually associated with diabetes and it’s complications.
How sprouted moong helps control blood sugar?
- Improves Insulin Sensitivity- Several antioxidants like flavonoids and other phytonutrients present in sprouted moong beans are known to improve insulin sensitivity. They make the body cells more responsive to insulin and regulate blood sugar levels effectively.
- Slows Down Carbohydrate Absorption- Sprouted moong has high fiber content which slows down the process of digestion and absorption of carbohydrates and prevents rapid sugar spikes after meals. Having soluble form of fibers forms a gel-like substance in the digestive system which traps sugars and slows down their release into the bloodstream.
- Supports Weight Management- two most common risk factors known to lead to type-2 diabetes are obesity and excess weight. Sprouted moong is low in calorie content and is high in fiber which makes it a filling food which can support weight loss management. by controlling our weight, we can reduce the chances of insulin resistance which is a major factor in the development of type 2 diabetes.
- Prevents Blood Sugar Fluctuations- Since sprouted moong has a low GI, they take time to get digested and absorbed and prevents large fluctuations in blood sugar levels. This consistent and steady release of glucose helps in the long-term for diabetes management.
How to incorporate sprouted moong into your diet?
One of the key features of sprouted moong is its versatility as it can be added to a number of dishes ranging from salads and soups to stir-fries and smoothies. Some simple ways to include sprouted moong into our diets are-
- Sprouted Moong Salad: Mix the sprouts with chopped vegetables like tomatoes, cucumber, and bell peppers. Sprinkle a little bit of lemon juice and spices for a refreshing, fiber-rich snack.
- Moong Sprout Stir-Fry: Sauté sprouts with onions, garlic, and your favorite veggies for a quick and nutritious side dish.
- Moong Sprout Soup: Add sprouted moong to soups or stews for an added dose of protein and fiber.
- Sprouted Moong Smoothie: Blend sprouted moong with greens, avocado, and a splash of almond milk for a nutrient-packed smoothie.
“People who are trying to manage diabetes should definitely include sprouted moong in their everyday diet as an excellent superfood. Its low glycemic index, high fiber content and ability to improve insulin sensitivity makes it a powerful food item to control blood sugar levels. It is easy to make is extremely versatile, and can be a regular addition to our diabetes-friendly meal, helping one achieve better health naturally,” Dr. Sawant told Financial Express.com.
By making some mindful food choices and incorporating superfoods like sprouted moong, one can control their diabetes and leas a better and healthier life, Dr. Sawant said.
