Diabetes patients’ bodies either do not create enough insulin or do not utilise insulin properly. leading glucose to build in the blood. Choosing foods with a low glycemic index (GI) is one strategy to assist manage the disease.
Foods and drinks that the body takes in slowly are good for diabetics because they don’t cause blood sugar spikes and drops.
The GI assesses the impact of various foods on blood sugar levels. People who want to control their blood sugar levels should choose foods with low or medium GI ratings.
People can also pair items with low and high GI scores to achieve a balanced diet.
Your main goal should be to keep things simple by maintaining your blood sugar levels under control. Diabetes prevention and management can be a lot easier if you eat a healthy diet.
9 foods : To control diabetes & lower your blood sugar level
The following are the 9 best foods for people with diabetes, both type 1 and type 2
Fatty Fish
- A lot of omega-3 fatty acids are found in fish like salmon, sardines, anchovies, and mackerel, which can help keep your heart healthy.
- DHA and EPA are important.
- Getting enough of these fats on a daily basis is especially crucial for diabetics, who are predisposed to heart disease and stroke.
- According to research, those who consume fatty fish on a daily basis have a lower risk of acute coronary syndromes.
- Fish is also a good source of high-quality protein, which helps you feel full and keeps your blood sugar levels stable.
Green leafy
- Green leafy vegetables are high in nutrients and low in calories, but they also have a lot of fiber.
- They’re also low in digestible carbs, which are carbs that your body can use. This means that they won’t have a big effect on your blood sugar level.
- According to some data, people with diabetes have lower vitamin C levels than people who do not have diabetes.They may have higher vitamin C requirements.
- Increased consumption of vitamin C-rich foods can assist diabetics raise serum vitamin C levels while decreasing inflammation and cellular damage.
Avocados
- Avocados include less than 1 gram of sugar, little carbohydrates, a high fibre content, and healthy fats, so they won’t spike your blood sugar.
- Avocado consumption is also linked to better overall diet quality as well as significantly reduced body weight and body mass index (BMI).
- Avocados are therefore an excellent snack for those with diabetes, especially since obesity increases the risk of getting diabetes.
- Avocados may offer diabetes-prevention qualities.
- A 2019 mouse study discovered that avocatin B (AvoB), a lipid molecule found only in avocados. It suppresses incomplete oxidation in skeletal muscle and the pancreas, lowering insulin resistance.
- More human research is needed to demonstrate the link between avocados and diabetes prevention.
Eggs
- Regular egg eating may lessen your risk of heart disease in a variety of ways.
- Eggs have been shown to reduce inflammation, enhance insulin sensitivity, boost HDL (good) cholesterol levels. Also changes the size and shape of LDL (bad) cholesterol.
- According to a 2019 study, eating a high fat, low carb breakfast of eggs may assist persons with diabetes maintain their blood sugar levels throughout the day.
- Previous research has connected egg consumption to heart problems in diabetics.
- However, a more recent evaluation of controlled research discovered that eating 6 to 12 eggs per week as part of a balanced diet. It did not increase risk factors for heart disease in adults with diabetes.
- Furthermore, some evidence suggests that eating eggs may lower the risk of having a stroke.
Chia seeds
- Chia seeds are a great source of fiber for people who have diabetes, and they can help them stay healthy.
- In fact, 11 of the 12 grams of carbs in a 28-gram (1-ounce) meal of chia seeds are fiber, which does not spike blood sugar levels.
- Chia seeds’ viscous fiber can actually lower blood sugar levels by decreasing the rate at which food travels through your gut and is absorbed.
- Because fiber suppresses hunger and makes you feel full, chia seeds may help you maintain a healthy weight.
- Chia seeds have also been found to help lower blood pressure and inflammatory indicators.
Beans
- Beans are inexpensive, nutritious, and extremely beneficial.
- Beans are a legume that is high in B vitamins, minerals (calcium, potassium, and magnesium), and fiber.
- They also have a very low glycemic index, which is essential for diabetic management.
Greek Yogurt
- A long-term study encompassing over 100,000 participants’ health data discovered that consuming yogurt on a regular basis was associated with an 18% decreased chance of acquiring type 2 diabetes.
- Yogurt and other dairy foods may help people with type 2 diabetes lose weight and improve their body composition, according to research.
- Yogurt’s high contents of calcium, protein. A kind of fat called conjugated linoleic acid (CLA) may help you feel fuller for longer.
- It’s also higher in protein, which may help with weight loss by decreasing appetite and consequently calorie intake.
Nuts
- Nuts are both tasty and healthful.
- The majority of nuts contain fiber and are low in net carbohydrates, while some contain more than others.
- Nuts may also assist diabetics improve their heart health.
- Nuts have also been shown in studies to improve blood glucose levels.
- Nuts are a nutritious supplement to a well-balanced diet. They include a lot of fiber and can help lower blood sugar and LDL (bad) cholesterol levels.
Broccoli
- Broccoli is a great nutritional vegetable
- A half cup of cooked broccoli has only 27 calories and 3 grams of digestible carbs, as well as vitamins C and magnesium, which are important for your body to get.
- Broccoli may also help you keep your blood sugar in check.
- One study found that diabetics who ate broccoli sprouts had lower blood sugar levels.
- This decrease in blood glucose levels is most likely caused by sulforaphane, a substance found in cruciferous vegetables such as broccoli and sprouts.
Conclusion:
When you don’t control your diabetes well, you are more likely to get a lot of very bad diseases.
But if you eat foods that keep your blood sugar, insulin, and inflammation in check, you’ll be much less likely to have problems.
Remember that even though these foods may help you keep your blood sugar in check, the most important thing to keep your blood sugar in check is to eat a healthy, balanced diet.
