7 Sri Lankan Foods To Manage Diabetes

Sri Lankan Food To Manage Diabetes

Sri Lanka is loved for its rich landscape of medicinal herbs and tropical fruits. Moreover, our country is abundant with flavors, blends and colours of food that, if prepared with care will help to combat diseases. This read will guide you to 7 Sri Lankan food items you can use in your daily meal planning if you are a diabetic. Henceforth, squash the false belief that diabetes stops you from eating delicious meals. The truth is, your food can be both healthy and tasty at the same time, if only you make informed nutritional choices.

Here’s a 7 diabetic-friendly food to include in your meals – Sri Lankan Style!

Ambarella (June Fruits)


Given these benefits, ambarella is a fruit you would not want to overlook. You can whip together a flavourful ambarella curry with local spices to have it with your rice and curry. Meanwhile, it is also an ideal side dish for whole grain bread, dosa or roti.

Bitter Gourd

Bitter Melon is traditionally known for its medicinal properties such as anti-diabetic, anticancer, anti-inflammation, antivirus, and cholesterol lowering effects. It contains many phenolic compounds that may have the potential as antioxidant and antimutagen. The various preparation options of this bitterly exotic and flexible vegetable makes it a healthy accompaniment with rice.

Moringa or Oats Roti

You might be a fan of flatbreads, or what we Sri Lankans lovingly call “roti”. But did you know that you could make healthy variants of rotis to give your body a meal it deserves? Learn more about moringa on webmd.

Some of the ideas are as follows:


Kiri-handa (Cockscomb/Quail Grass)

Before you think, “Oh, no, yet another leafy vegetable”, read on!

The best part about the Lankan style of cooking is you can convert any vegetable into a lip-smacking curry that sizzles with aromatic spices. Firstly, Kiri-handa has a history of serving Ayurveda uses to treat diabetes. Moreover, studies now show that this plant contains anti-hyperglycemia and antioxidative qualities.

Therefore, use leaves from this plant to cook a wholesome curry, and include onions and curry leaves in the dish. Indeed, onions contain quercetin and sulfur compounds, which support the management of blood glucose levels. Similarly, curry leaves facilitate weight loss. Therefore, adding these to your meals regularly is beneficial for an effective diabetes management.

Murunga Sambol

Who can ever turn down a condiment? Moreover, if it has diabetes-friendly properties, you should include it in your diet. For instance, Murunga (moringa) leaves are perfectly edible in the form of a sambol, mixed with grated coconut, onions, chillies and your favourite spices. This is because the moringa plants contains certain proteins that act like insulin. As a result, it facilitates diabetes control.

Kos Kola (Jackfruit Leaves)


Some love it while some cannot stand its smell. However, if you can get kos kola, which are the leaves from the jack fruit tree, then you have definitely hit the jackpot. The key point here is that the leaves are not edible in its raw form. Thus, the ideal way to consume this is by using it as a food wrapper, such as to steam rice. Marius Lixandru did an article on jack fruit leaves and their effect on diabetes, it's definitely worth a read.

Garlic Curry


Furthermore, the golden rule is to find interesting combinations to that make consuming these food a simpler task. For example, lentils such as dhal makes a perfect pair to cook garlic curry. Certainly, dhal is a fantastic source of both soluble and insoluble fibre, as well as protein and iron.

In conclusion, effective diabetes management is the right balance of food, exercise, mental health and treatment. Therefore, ensure you take your diabetes medicine alongside a careful meal plan. Meanwhile, enhance your system of ordering long term medicine through an online pharmacy. In conclusion, for refill reminders and reliable medicine, order online from your trusted e-pharmacy, diabetes.co.uk made an excellent article on the benefits of garlic to help manage diabetes.

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