People who suffer from diabetes are often encouraged to consume foods and drinks that are slowly digested by the body as those do not lead to sudden increase and reduction of sugar levels in the body. These items are generally referred to as low GI foods by caregivers. What happens in the body when such foods are consumed is that they cause the blood glucose to rise slowly in comparison to other types of meals.
If you want to control your blood sugar, you ought to make sure what you are eating is food that has a low or medium GI. Also, you can combine those with high GI to balance a meal. Below are 10 foods which can help maintain an individual’s blood sugar levels.
1. Unsweetened Yogurt
Blood sugar levels can be easily controlled using probiotic yogurt, which was found to lower fasting blood sugar and hemoglobin A1C in a specific study. Its packed with helpful microorganisms that are essential in protecting the intestinal flora and is a protein source that can be very helpful for controlling hunger and maintaining muscle mass, hence promoting healthier blood sugar levels. Go for unsweetened Greek yogurt as it contains low sugar levels with high protein percentages.
2. Sweet Potatoes
The glycemic index of boiled sweet potatoes is 44, which makes them a superfood for diabetics and they are ranked the highest in the potato family. If you have diabetes, you can maintain your blood sugar levels at safe levels by consuming moderate amounts of sweet potatoes. According to this information from the American Journal of Clinical Nutrition.
3. Blueberries
Consuming blueberries brings a number of health advantages as demonstrated by a study involving men who suffered from diabetes type II. It showed that after consuming one cup of blueberries every day for eight weeks their hemoglobin A1C levels and triglycerides reduced significantly.
Blueberries are a great choice particularly when we think about their glycemic index, that show how much food raises blood sugar after eating.
One cup of raw blueberries provides almost 4 grams of fiber, 14% of the recommended daily intake. They also contain important nutrients like vitamin C and magnesium, making them a fantastic mid-day snack.
4. Mushrooms
Mushrooms contain a lot of beta-D-glucans which are known as fiber types that are beneficial for reducing levels of blood glucose. As it happens, mushrooms are among the many foods with low glycemic indexes and exist in numerous forms like Portobello, Shitake, Cremini among others. Consume them frequently and avoid monotony at all times.
5. Nuts
A study by St. Michael’s Hospital and the University of Toronto found that eating nuts every day may help manage type 2 diabetes. It should be noted that nuts have significantly lower glycemic indices which range between 14 and 21 since they contain little carbohydrates unlike crackers and also other favorite snacks for many individuals.
6. Onions
Onions have been used for medical purposes for thousands of years due to their diverse medicinal properties. They are a really great ingredient for a keto diet because they go well with any other vegetables that don’t contain much sugar when either cooked or eaten raw. They are also rich in quercetin, an antioxidant with anti-inflammatory effects.
7. Dates
Dates possess a lower glycemic index than other types of dried fruits, making them an excellent sweet treat choice without overdoing it on sugar level. A single date has approximately 1.5 grams of dietary fiber making such snack satisfying only if combined with a good amount of protein and/or fat to give more energy.
8. Pumpkin
Because of its fiber and antioxidants, pumpkin is excellent for regulating blood sugar. In many places, it is used as a remedy for diabetes. Studies using extracts and powders have shown that the plant produces polysaccharides which help in blood sugar level control.
The good news is that there is so much we still do not understand about the benefits that come with eating an entire pumpkin, more research needs to be done. Remember that pumpkin seeds are also good since they contain enough healthy fats and good proteins that can help maintain the right amount of sugar in your body.
9. Leafy Greens
Spinach and kale are dark green leafy vegetables that have very low glycaemic values and are rich in essential micronutrients such as vitamin C and fibre. Both cooked and raw they can be utilized hence they are easy to include in the daily meals.
10. Chia Seeds
Chia seeds are said to be good for the regulation of blood sugar, according to studies. Researchers have suggested that eating chia seeds might reduce blood sugar and boost insulin sensitivity.
Animal studies show that chia seeds can help in controlling blood sugar levels and prevent someone from getting diabetes. Through a different study among healthy adults, it was demonstrated that having ground chia seeds with sugar solution lessened one’s blood glucose by 39% than when they consumed just the sugar solution.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
