Type 2 diabetes and cancer: Manage diabetes with this traditional Indian diet guide

Managing diabetes, especially type 1 diabetes, requires a careful balance of food choices, meal timing, and blood sugar control (Image: Canva)

A study by the University of Manchester and the National Institute for Health Research (NIHR) found a link between type 2 diabetes and cancer. Researchers discovered that people newly diagnosed with type 2 diabetes, especially women, have a higher risk of pancreatic and liver cancer. The findings suggest that diabetes alone, even without obesity, may directly contribute to cancer development.

Managing diabetes, especially type 1 diabetes, requires a careful balance of food choices, meal timing, and blood sugar control. While modern diets can be challenging, traditional Indian food practices focus on balance, nutrition, and overall well-being. Many of these time-tested habits can help manage blood sugar levels.

According to the study, traditional dietary practices, such as eating whole grains, plant-based foods, and spices, play an important role in maintaining metabolic health and controlling blood sugar. The research suggests that traditionally, in India, there is no special diabetic diet. Instead, people with diabetes (PwD) follow a well-balanced meal plan that includes low-GI foods, nutrient-rich ingredients, and mindful eating habits.

Also read | Prediabetes symptoms, cure: Regular exercise, healthy diet and metformin help control blood sugar level

Low-GI grains for stable blood sugar:

Diet tips: Barley, millets, and chickpeas, have a lower glycemic index (GI) than refined grains and provide steady energy, prevent post-meal blood sugar spikes, and improve long-term glucose control (Image: Canva)

Traditional Indian diets include whole grains like barley, millets, and chickpeas, which have a lower glycemic index (GI) than refined grains. These foods provide steady energy, prevent post-meal blood sugar spikes, and improve long-term glucose control.

Eating seasonally and regionally for better metabolism: Ayurvedic principles emphasise eating foods that are in season and locally available. For example, ‘warming’ foods like sesame and ghee are consumed in winter, while ‘cooling’ foods like yogurt and buttermilk are preferred in summer. This approach supports digestion, metabolism, and well-being.

• Spices for blood sugar control: Indian cuisine is rich in spices like turmeric, cumin, coriander, and fenugreek, which offer numerous health benefits. Turmeric contains curcumin, known for its anti-inflammatory and insulin-sensitizing properties, while fenugreek helps lower blood sugar levels.

• Healthy fats for nutrient absorption: Traditional Indian cooking uses healthy fats like cold-pressed oils (mustard, sesame, and coconut oil) and ghee. These fats boost flavour, promote satiety, improve the absorption of fat-soluble vitamins, and provide a slow release of energy without spiking blood sugar.

• Protein-rich, plant- based meals: A balanced Indian meal includes plant-based proteins like lentils, pulses, and dairy (yogurt, buttermilk, paneer). These foods help maintain stable blood sugar levels, reduce cravings, and support muscle health.

• Fermentation and sprouting: Traditional food preparation techniques like fermenting (idli, dosa, kanji) and sprouting grains and legumes increase the bioavailability of nutrients, improve gut health, and lower the glycemic load of meals, making them ideal for people with diabetes.

• Mindful eating for better digestion: Traditionally, Indian meals were enjoyed while sitting on the ground, encouraging mindful eating and better digestion. Taking time to savour meals, eating without distractions, and chewing food properly can prevent overeating and support better blood sugar management.