What you eat can help you control blood sugar levels especially if you have type 2 diabetes. If blood sugars are not controlled, then it can lead to a more serious condition or even diabetes. Diabetes occurs when your body cannot be able to use the sugars available in blood for energy production. Eating some foods rich in carbohydrates-cereals, pasta, rice, fruit and milk can make the condition worse.
For the case of type 2 diabetes, you have to choose what you eat carefully to avoid more problems and at the same time maintain the levels of blood sugars at the right level. Here, we are going to talk about foods that can help you control blood sugar levels.
7 Foods to Control Blood Sugar
Let me clear the point, that our diet plays a very important role in maintaining the blood glucose level, says Usama Azam (MD) of HealthTippsHub. You can also follow his diet plan provided for the diabetics.
Below are some of the foods which will help you a lot in controlling the blood sugar level.
Consider vegetables roasted, raw or cooked. They add flavor, color and taste to your daily meals and at the same time contribute positively on your move to control blood sugars.
Take mushrooms, egg plant, tomatoes, Brussels sprouts, onions and low-carb squashes.
You can also incorporate vegetables in your dinner or even lunch. If you take vegetables for a longer time especially if you are trying to manage diabetic condition, then you will be on a safer side.
2. Melon and Berries
The fact is that each cup of melon or berries has 15 grams of carbs. If you have access to any of them then it’s a good move. I understand they are expensive but their benefits to general health outshine the costs. You can either take them separately or mix the melon or berries with plain yoghurt.
Avocados contain poly unsaturated fatty acids (PUFAs) and Monounsaturated fatty acids (MUFAs) which are important in increasing insulin sensitivity. They also increase the feelings of satiety and have a direct impact on your blood sugar levels.
Most of the scientists’ argue that avocados can lower the risk of metabolic syndrome. Metabolic syndrome is a group of risks that can increase the risks of diabetes.
It can also reduce the risk of blood vessels diseases such as heart disease and stroke. Additionally, avocados have a low GI. Try and make avocados part of your daily meal.
Garlic has a couple of advantages especially when you are trying to control your blood sugar. It has the potential to keep blood sugars low.
Garlic intake can lower fasting blood glucose. This is the blood sugar level when you haven’t eaten anything.
Garlic doesn’t have GI because it doesn’t contain carbohydrates but it can help to reduce blood sugar levels. If you want to keep your blood sugar at par, then include more garlic in your meals.
5. Whole grains
Some of the time when you are eating in a restaurant or when you are buying something to eat on a fast food joint, opt for whole grains. There’s enough information that refined grains are high in carbohydrates which can make the situation worse.
Besides, whole grains have higher amounts of fiber, nutrients and phytochemicals that can help to regulate blood sugars. There are several other people who claim whole grain can help increase insulin sensitivity.
Despite the fact that eggs contain higher amounts of cholesterol, there is some evidence that it can benefit you when trying to control your blood sugars.
Eggs have a GI score of 0 and can as well increase fullness and reduce cravings. However, consume them moderately.
If you are heart patient then it is highly recommended that you consult with your doctor before consuming them.
There are several nuts that can as well help to control blood sugars levels. Talk about almonds and peanuts. They can help regulate and reduce rises in blood sugars especially after you have taken your meals.
Consuming these nuts can also increase insulin sensitivity. To create a healthy snack, toast almonds with cumin. You can as well try the eating well Chinese chicken noodle salad. Most of the nuts have a GI score of 0-20. This is very low and hence there are no risks of consuming them. Get other nuts like Macadamia, walnuts and pistachios and many others.
The bottom line
If you are in a move to ensure your glucose levels in blood are minimal through diets, then you have to avoid foods that have a higher GI score. You should as well manage your eating times and ensure you are eating only what is needed in your body at any time.