Diabetes or high blood sugar level is a common disease that has been spreading its wings day by day throughout the entire world. About one-third of the world’s population is affected by this disease. At the initial stage, it may not create any problems but in the long run, it may cause fatal consequences like heart disease, nerve damage, kidney damage, and damage to the eyes if not treated properly. When the blood sugar levels increase a certain limit it results in diabetes. So it is the right time to be aware of this and take Precautionary measures to avoid this.
What is diabetes
Diabetes is a type of disease that occurs when the glucose level or blood sugar levels become very high. Glucose is responsible for providing energy to our body to do various activities. Our body makes glucose to meet these requirements.
Also, the foods that we eat provide sugar to our bodies. Insulin is a type of hormone that is made by the pancreas which helps the glucose to be consumed by the cells for energy. If the insulin levels are low then the sugar produced does not reach the cells for energy. They accumulate in the blood resulting in a high blood sugar level causing Diabetes.
Diabetes is a lifestyle disease mostly associated with our eating habits and physical activities and to some extent heredity. Eating processed food, junk food, beverages, and oily food along with a lazy lifestyle are the main causes of diabetes.
While there is no single food that can cure or eliminate diabetes, a balanced and healthy diet can help to reduce blood sugar levels. So I must know what foods to eat if I have diabetes. Here in this article, we will discuss 10 foods to reduce blood sugar that may be beneficial for us to fight against diabetes.
10 foods to eat to reduce Blood Sugar
Extra virgin olive oil
Extra virgin olive oil is a good source of omega-3 healthy fats which reduce cholesterol levels, reduce inflammation, protect the cells, and reduce blood pressure. Along with this avoidance of other harmful fats increases its effectiveness.
Olive oil is mainly monosaturated fat that increases the insulin sensitivity of the cells so that the cells consume the glucose more efficiently to maintain the blood sugar level. It is very useful for persons suffering from diabetes & those who are at risk of developing it.
Additionally, the antioxidants present in olive oil help to manage oxidative stress thereby reducing the inflamation. These two factors greatly affect the blood sugar levels in our body.
Leafy green vegetables
Vegetables like spinach, kale & collard are low in Calories and carbohydrates and rich in vitamins like A, C, E, and K, and minerals like calcium, magnesium & iron, and fiber.
While Vitamins A & C are very good for our overall health, vitamin K relaxes the blood vessels and provides a smooth blood flow.
Magnesium lowers the risk of type 2 diabetes. Overall all these vegetables have a little impact on blood sugar levels while providing essential nutrients.
Berries
Berries such as strawberries, cranberries, blueberries, and raspberries are packed with antioxidants, fibers, and essential nutrients which are very much beneficial for our health.
They contain antioxidants, Vitamin C, Folic acid, potassium, manganese, polyphenols, anthocyanins, and tannins. All these micronutrients have several health benefits for persons suffering from high blood sugar,
They are relatively low in sugar compared to other fruits and maintain the insulin levels in our body thereby greatly reducing the chances of diabetes.
Whole grains
Whole grains such as wheat, brown rice, and oats are rich in fiber, and low in sugar which can help to regulate blood sugar levels.
Some studies have shown that whole grain foods manage blood sugar more efficiently because they have a lower glycaemic index ( GI). This means they do not raise the sugar level quickly as refined grains do. Thus it helps in better control over sugar levels.
Studies also suggest that whole grains give a kind of fullness compared to their refined counterparts which minimizes the urge to frequently snacking & limits the portion size.
Apart from this, they have other minerals like folate, magnesium & vitamin B which are essential for lowering blood sugar levels.
Fatty fish
Fish like Salmon, sardine & tuna are excellent sources of Omega-3 fatty acids DHA & EPA. They improve the condition of blood vessels & conditions of arteries. These are healthy fats that reduce inflammation and lower the risk of heart disease associated with diabetes.
Fish also have a very low Glycemic Index (GI) which means they hardly increase the sugar level maintaining a balanced sugar level.
This also having high-quality protein which minimizes the carving for food.
Yogurt
Yogurt is a protein-rich food that we can add to our diabetes-friendly diet. It has low carbohydrate content and is high in probiotics.
Also, studies show that yogurt has a very low Glycemic Index (GI) which helps to control the sugar level just after intake compared to pure Glucose which has a GI of 100. This helps in uniform digestion and uniform absorption of sugar in blood.
Apart from this, it is rich in calcium which is beneficial for our bones. However, care should be taken to avoid flavored variety as those are loaded with high sugar which will increase the sugar levels in our blood.
Nuts
Nuts like Almonds, cashew nuts, hazelnuts, and pistachio are packed with protein, healthy fats, and fiber, and are low in sugar.They help to manage blood sugar levels and reduce the risk of heart disease.
Clinical evidence shows that consumption of nuts along with high-GI foods lowers postprandial glycemia when compared to consuming high-GI foods alone.
They help in lowering the Body Mass index (BMI). However, consuming these foods in high amounts may increase the fat level.
Seeds
Seeds like chia seeds and flax seeds have very low carbohydrate content along with high fiber. They help to lower the blood sugar levels while providing the essential nutrients to our body.
Flax seeds are to be consumed in ground form as these are very hard to digest to absorb the maximum nutrients available in them.
Cinnamon
Cinnamon has properties like improving insulin sensitivity and managing blood sugar levels. Due to their high insulin sensitivity, they lowers the glucose level in the blood by supporting them to be consumed by the cells.
Cinnamon has high antioxidants which reduce oxidative stress as well as inflammation which indirectly controls the sugar level and minimizes the several diseases associated with diabetes,
It can be added to various dishes & beverages to get the benefits along with enhanced flavor.
Apple cider vinegar
Adding vinegar to our meals greatly reduces the chances of diabetes. this fermented acetic acid improves the insulin sensitivity and reduces the blood sugar levels. It reduces the sugar absorption rate significantly when added to meals rich in carbohydrates.
However, care should be taken to consume in controlled quantities to avoid damage to the teeth and the food pipe.
Conclusion
It’s good to follow all these healthy foods in a balanced amount to maintain the blood sugar levels in our body. But that is not enough. To avail all the benefits of these healthy foods regular exercise is to be followed strictly to achieve the best results.
Whatever we eat must be consumed in our bodies within a stipulated time. If that doesn’t happen it will be stored in our body in the form of sugar or fat which will have adverse effects on our body.
Carefully introspect what care to be taken & what foods to eat If I have diabetes.
So the punchline is that what we take in must come out to maintain a balance. Regular checkup for monitoring sugar levels is essential to quickly take any corrective action to prevent both prediabetes and diabetes.
Also, read Top 10 Foods for Healthy Living
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