If you are diabetic, it’s not hard work to figure out the best foods for blood sugar control and low blood sugar.
Your diet can play a major role in managing your prediabetes, diabetes, or blood sugar levels. For this, it is important to eat foods that help prevent complications of diabetes like heart disease.
Although certain foods cause massive spikes such as weight, activity, stress and genetics, high sugar, and refined carbs. While others can actually optimize blood sugar control while promoting overall health.
According to several studies, when diabetics follow a low-glycemic (low-GI) diet, not only does it help them to control their sugar, they also lose weight, as well as reduce the risk of low blood pressure levels and heart disease. It also helps in reducing the risk. A low GI diet can improve cholesterol levels and reduce the chances of cancer and heart diseases.
Fortunately, thanks to years of scientific findings, we’ve been able to use a diabetes meal plan to determine which foods are better than others.
Here we will discuss the best foods for people suffering from both diabetes (type 1 and type 2 diabetes).
Diabetes Diet: Foods For Blood Sugar Control
Broccoli is a non-starchy vegetable, which is rich in fiber. Due to this, there is less effect on blood sugar/blood sugar level. (study)
Broccoli contains an antioxidant called sulforaphane. This antioxidant is also very helpful in controlling blood sugar.
One cup of raw broccoli provides about 20 calories, 3.7 grams of carbs, and 2 grams of protein. According to the American Diabetes Association, diabetic patients should consume more non-starchy vegetables such as broccoli in the diet.
Broccoli has a glycemic index of 15 and is considered the best for diabetes. Actually, the glycemic index is used to decide the number of carbohydrates in fruits and vegetables.
Okra is rich in zinc selenium and other trace elements, which is very helpful in preventing cancer. Secondly, okra contains a viscous fluid, which contains polysaccharides such as β-pectin and mucopolysaccharides, which help lower blood sugar by inhibiting certain enzymes.
Due to the high amount of fiber, it is considered an anti-diabetic food. It lowers blood sugar levels by slowing the rate of absorption from the gastrointestinal tract.
Okra not only cures diabetes but also improves digestion, reduces appetite, and helps in controlling weight.
For years, roasted okra seeds have been used in Turkey as a natural remedy to treat diabetes. Researchers have claimed that drinking okra water can lower blood sugar levels.
Walnuts are rich in Vitamin E and they are also very low in calories. Walnuts are beneficial for type-2 diabetes patients, as it also helps in controlling cholesterol. A recent study claimed that adults who eat walnuts have a lower risk of developing type 2 diabetes than those who do not. According to researchers, eating about three teaspoons of walnuts can reduce the risk of type 2 diabetes by 47 percent.
4. Roasted chickpeas
Roasted chickpeas have a very low glycemic index. Consuming it as compared to other foods keeps the blood sugar level under control. If you want, you can consume a handful of grams at any time throughout the day.
5. Pumpkin and pumpkin seeds
Rich in fiber and antioxidants, pumpkin is a great choice for blood sugar regulation. In fact, it is eaten roasted or steamed, may benefit blood sugar.
Studies have found that pumpkin contains two compounds, one of which is trigonelline and the other is nicotinic acid. Both of these can reduce the effects of diabetes.
Pumpkin seeds are rich in fiber which is beneficial for type 2 diabetes patients. Human studies found that consumption of pumpkin seeds reduced post-meal blood sugar by up to 35%. However, more research is needed.
6. Green, leafy vegetables
The patient of sugar must include green leafy vegetables in his diet. You can eat vegetables like Spinach, Fenugreek, collard greens, Broccoli, kale, Gourd, cabbage, bok choy, Bitter gourd for lunch.
Green leafy vegetables are low in calories and contain more nutrients. Antioxidant properties are found in green vegetables, which keep blood sugar levels under control. Green vegetables are also very beneficial for the heart with subclinical hypertension. Green vegetables contain vitamin C which is also beneficial for type 2 patients. At the same time, blood pressure remains under control, and immunity becomes strong.
7. Flax seeds
Flax seeds are called vegetarian fish. It is rich in omega fatty acids, fiber, and healthy fats. In particular, consumption of flaxseeds reduces the risk of diabetes, cancer, heart-related diseases to a great extent.
According to a study, those who consumed flaxseeds lowered total cholesterol by 12 percent and heart-threatening LDL cholesterol by 15 percent. Whereas in a 2008 research by the Chinese Academy of Medical Sciences, 55 people consumed flaxseed daily and reduced their blood sugar level by 25 percent.
8. Whole grains
Whole grains, rich in fiber and more nutrients, have a lower glycemic index, which helps them lower blood sugar levels. The fiber found in them slows down the digestion process and there is a feeling of stability in the stomach, so they help in reducing body weight. This means that it is important for people with diabetes to eat a diet high in fiber.
Along with a Diabetes diet, diabetic patients should pay special attention to lifestyle. Adopting a bad lifestyle can increase the problem of blood sugar. Let us know what lifestyle should be adopted by sugar patients.
- Walk for half an hour every morning.
- Exercise daily for some time in the morning and evening.
- Do yoga, mudras, and pranayama daily.
- Live a stress-free life.
- Abstain from alcohol and smoking.
When diabetes is not managed properly, it increases your risk of many serious diseases.
Foods that include the foods listed above as part of a nutritious diet, help keep blood sugar, insulin, and inflammation under control.
Food strategies to help lower or manage blood sugar levels include:
- Staying hydrated
- Not skipping meals
- Do stretching exercises (Yoga is a type of stretching)
- Drink less alcohol
- Eat more fiber rich
- Staying active
Mar 20, 2023
5 Effective Detox Drinks For Weight Loss
Detox drinks play an important role in fast weight loss, it is delicious and also help in flushing out toxins[...]
Mar 18, 2023
7 evidence-based dark chocolate benefits
Whether children or old, everybody like it. But what? That is dark chocolate! On hearing this word, a smile spreads[...]
Mar 10, 2023
List of High Starch Foods – Why Do You Need Starchy Foods?
Along with fiber and sugar, starch is the most commonly consumed type of carbohydrate. Starches are an important part of[...]
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional