9 best smart blood sugar foods
A diabetic person should consume the right foods to maintain a healthy blood sugar level. Carbohydrates and foods that are rich in diabetes levels are not suitable for a diabetic person. He needs to maintain a balance on the number of carbs that he consumes throughout the day and stop consuming sugary foods. He should maintain a proper diabetic diet. Here are the 9 smart blood sugar foods that will help you to lower your blood sugar level and make you healthy.
1) Whole grains
Consuming whole grains like brown rice will help you to lower your blood sugar level because they have more fiber and are not digested quickly. Especially if you are suffering from Type 2 diabetes then a higher intake of whole grains can be really beneficial for you. Whole grains also help in reducing diabetes risk factors like obesity. Examples of whole grains are Berley, Bulgur, Buckwheat, etc.
2)Green vegetables raw, cooked, or roasted
You should include low-carb green vegetables like mushrooms, onions, eggplants, and tomatoes in your smart blood sugar meal plan. These will help to lower your blood sugar level. You can try out different recipes to make these vegetables tastier to consume. You can have them with dips such as low-fat dressings, hummus, guacamole, salsa or roasted with various seasonings like pepper, garlic, rosemary, etc.
Consuming seafood can lower your blood sugar level. Seafood like fish and Shellfish provide a good amount of proteins, healthy fats, vitamins, and minerals that help regulate blood sugar levels.
Protein plays a major role in controlling blood sugar. It helps in slowing the digestion process and prevents post-meal blood sugar spikes. In addition to that, it also helps in excess body fat loss which is important for healthy blood sugar levels. Daily intake of fatty fish like Salmon and Sardines can improve blood sugar regulation.
4)Oatmeal for breakfast
Oats are best for diabetic people because of their high fiber content and low glycemic index value. A study revealed that consuming whole oats with 3 grams of soluble fiber helps in controlling the blood glucose levels of Type 2 diabetic patients by increasing insulin sensitivity. If you can eat steel-cut or rolled oats then it is even better as they absorb into the bloodstream more slowly. But a diabetic patient should never consume oatmeal with added sugar.
5)Nuts as a snack
Consuming nuts is very beneficial for a diabetic patient. This is because nuts are high in fiber, low glycemic, and a healthy source of fat. They contain vital nutrients and vitamins like vitamin E, Omega 3 fatty acids, and magnesium which contributes to a balanced diet and helps in controlling blood sugar level. Nuts will help you feel fuller for a longer time and avoid spikes in blood sugar. Some healthy nuts for diabetic people are:
6)Pumpkin and pumpkin seeds
Pumpkin is one of the best choices for blood sugar regulation. Pumpkin is also used as a traditional diabetic remedy in countries like Mexico and Iran. Pumpkin and pumpkin seeds both help in regulating blood sugar.
Pumpkins are high in polysaccharides which have blood sugar-regulating potential. As per the study, treatment with pumpkin extracts and powders have shown to decrease blood sugar level in both animals and humans. So you can include pumpkins and pumpkin seeds in your smart blood sugar meal plan.
Okra is a fruit that is mostly used as a vegetable. This is one of the best smart blood sugar foods. It contains blood sugar lowering compounds like polysaccharides and flavonoid antioxidants. In many countries like Turkey Okra is used as a natural remedy for treating diabetes due to its diabetes-lowering potential. The main polysaccharide in Okra, Rhamnogalacturonan is a powerful antidiabetic compound and okra also contains flavonoids isoquercitrin and quercetin 3-0 gentiobioside which help in regulating blood sugar by inhibiting certain enzymes.
8)Cook Food with Garlic
Garlic helps in controlling diabetes. This is because garlic contains allyl propyl disulfide and S-allyl cysteine sulphoxide which increases insulin sensitivity.
A study revealed that consuming 0.05 to 1.5 grams of garlic a day can reduce blood glucose levels in type 2 diabetic patients. So try making various recipes with garlic powder or garlic cloves. But make sure to consult your doctor before consuming so much garlic because it can cause gas, nausea, and heartburn. Garlic is also harmful to people with blood thinners.
9)Prepare meals with extra virgin olive oil
Extra virgin olive oil helps in stabilizing diabetes. It helps in minimizing the effect of eating high glycemic foods. A study in 2016 revealed that the addition of extra virgin oil to high glycemic foods blunts the blood glucose level after the consumption of the meal in people with Type 1 diabetes. Recently doctors also said on the basis of certain experiments that eating olive oil helps in preventing diabetes also. You can include it in your smart blood sugar meal plan.
These beneficial additions to the diet of a diabetic person will help in regulating his diabetes level.