Refined carbohydrates in food spike blood sugar levels and leads to poor diabetes control. This happens because body breaks down carbohydrates into sugar. But all carbohydrates don’t breakdown at same pace. Therefore diet should contain food to lower blood sugar and control diabetes.
Including plenty of low GI(Glycemic Index) foods in diet helps to keep blood sugar in normal range and control diabetes. Moreover maintaining normal blood sugar levels is good for overall health also.
When going for diabetes control we look for foods that take much time to break down in the body. Sometimes many individuals overdo this and lead to unhealthy and upset tummy. Therefore having balanced diet full of variety like grains, pulses, fruits, nuts etc with low GI will not only control diabetes but also keep you healthy.
Here’s a list of 10 foods to lower blood sugar and control Diabetes
List of 10 Foods to Lower Blood Sugar and Control Diabetes
1. Green leafy Vegetables
Regular intake of green leafy vegetables 2- 3 times a week reduce risk of cancers, heart disease, and diabetes. Whether you eat them in a salad or a stir-fry, they can help keep blood sugar stable too.
2. Legumes (Lentils and beans)
Lentils and beans have low GI scores. Moreover these are packed with essential nutrients like fibers, magnesium, proteins. In addition to keep blood sugar level stable, beans and lentils may be beneficial for type 2 diabetes, hypertension (high blood pressure) and weight management.
3. Eggs
Eggs have plenty of healthy fat, vitamins, minerals, and antioxidants. 2 to 4 servings of eggs per week can reduce the risk of diabetes
4. Nuts
Regular intake of nuts not only reduce risk of heart disease but also helpful in diabetes control. Moreover nuts are rich source of antioxidants.
5. Avocados
Replacing butter with avocado oil improves both postmeal insulin and blood sugar levels. Adding just half an avocado in breakfast reduce postmeal glucose.
6. Apples
With soluble fiber and plant compounds, apples help prevent diabetes and also help reduce blood sugar.
7. Yoghurt
Plain yogurt benefit blood glucose levels because of higher protein-to-carb ratio and probiotics.
8. Berries
Berries are a great food to help with blood sugar management. Additionally Berries are loaded with high amounts of fiber, vitamins, minerals, and antioxidants.
9. Seeds
Seeds like Chia, Pumpkin seeds, flaxseeds, fenugreek contain healthy fats, fiber, and protein. Including seeds in diet helps reduce cholesterol levels, lower blood pressure, and improve blood sugar response to food.
10. Garlic
Garlic is one of the best and most frequently used savory spices around. Moreover The compounds in garlic helps improve insulin sensitivity.
Disclaimer: Always follow advice from your doctor for managing diabetes.Although following specific diet is only an step to control Diabetes but not a substitute to medicine.