Blood sugar level becomes high when the sugar is not effectively transported from the bloodstream to the cells. Insulin, a hormone released from pancreas play a significant role in transporting blood sugar into every cell.When, either due to lack of release of insulin or due to insulin resistance, blood sugar is not transported into cells and get accumulated in the cells more than normal, the clinical condition is called as diabetes. Diabetes is one of the major causes of death in the 21st century all over the world. In this article, we will discuss types of foods to lower blood sugar level
Eat more and Still Keep the Blood Sugar Level Under Control
Due to the busy schedule and many activities, one cannot keep a check on their diet. People cannot take the meals at the proper time and skip meals frequently due to a heavy workload.
Many of us think that if we can control our appetite and don’t take that type of foods. It leads to increase in +
There are some other remedies also like if we can eat that type of foods in a greater quantity which keeps the blood sugar level under control then it will be more effective than skipping meals or doing harsh dieting and all that.
The various approach such as medications, insulin dosing, and lifestyle changes have been adopted to keep this disease under control. However, the change in diet and the change in the way we eat is popular among folks.
People with diabetes used to starve themselves and consume less carbohydrate long before insulin was discovered. But, starving has many adverse consequences. In this article, we shall discuss the foods that can be consumed in enough quantity and still keep the blood sugar level under control.
Carbohydrates rich in fiber
Eating large quantities under high carb food may spike your blood glucose level if it doesn’t contain enough fiber. The glucose present in white rice, white pasta, white bread, and other processed food lacks the right quantity of fibre in them.
The glucose present in such processed food is absorbed fast into our bloodstream and causes a steep rise in blood sugar level. Therefore, eating carbs containing large quantities of fiber is always recommended for diabetics.
The high fiber containing food release glucose into the bloodstream steadily and slowly, which do not cause the blood sugar to rise sharply. There are few sources of carbs that can be consumed to keep the blood sugar in control are:
Quinoa is a super food containing high carbohydrate and fiber as well as protein. It is also a rich source of minerals. Due to such great nutritional value, quinoa is considered a superfood.
There is research which suggests that consumption of quinoa as a source or carb can improve the control of sugar in the blood.
Oats contain carbohydrate, vitamins minerals, and fiber which makes it one of the healthiest whole grain on the planet.
There are studies which show consumption of oats can lower blood sugar level, especially in diabetics.
Buckwheat is one of the pseudocereals. It contains carbohydrates, protein, minerals, and antioxidants.
It is as a source of carb can be helpful in controlling blood sugar, especially in diabetics.
Fatty fish such as salmon, sardines, herring, anchovies, and mackerel are the healthiest foods on this planet.
These fatty fish contains many vital nutrients such as omega-3 fatty acids, DHA and EPA, which have major benefits for heart health.
Consumption of these fats regularly is healthy for diabetics who have increased risks of heart disease and stroke. Besides, omega-3 fatty acid present in fatty fish can reduce inflammation and other risk factors responsible for causing stroke and heart diseases.
The nutritional value of chia seed is enormous due to which it can be called as a superfood. Chia seed is a rich source of fiber, healthy fats such as omega-3 fatty acids, proteins, vitamins, and minerals.
The viscous fiber in chia seed can lower glucose level in blood. It does it by slowing down the movement of food through the gut resulting in slow absorption of nutrients.
Chia seed also reduces hunger resulting in less consumption of food. It causes the feeling of fullness due to high fibre content in chia seed.
Nuts contain fiber low in digestible carbs that give a feeling of fullness after consumption. The feeling of fullness reduces the excess food consumption later in the day which ultimately helps to keep the blood sugar level under control.
Besides, nuts contain unsaturated Fats, protein and several vitamins and minerals.
Studies on different kind of nuts show that regular consumption of nuts reduces blood sugar, Hb1Ac and LDL (Low-density lipoprotein) in the body.
A research shows that when people include 30 grams of nuts in their diet and continue consuming it for one year. A significant change in the composition in their body was observed as well as the body weight and blood insulin level reduced.
Broccoli is a cruciferous vegetable as well as a super food due to the large variety of nutrients in it.
A half cup of broccoli contains 50 gms of fiber and approximately 50 calories
Researches on some diabetic patients show that consumption of broccoli can reduce blood insulin level and protect the body from the harmful effects of free radicals produced during metabolic activities.
Antioxidants, such as lutein and zeaxanthin present in broccoli can help in preventing diseases related to eyes.
Flax is the source of flaxseed and it helps to reduce constipation. Flaxseed contains fiber and omega-3 fatty acids. Omega-3 fatty acid is known to promote heart health.
Polyphenolic compounds such as lignans present in flaxseed may be helpful in heart disease and can control the blood glucose level.
The viscous fibers present in flaxseed can improve the health of the digestive tract and insulin resistance.
Green leafy vegetables are packed with nutrients, low in calorie as well as low in digestible carbohydrates that increase blood sugar level.
Among the large variety of eatable green leaves, kale and spinach stand out. These green leave contain many vitamins and most importantly vitamin C.
In a research, it was found the vitamin C consumption can reduce fasting blood sugar levels for people with type 2 diabetes or high blood pressure.
Lutein and zeaxanthin are the antioxidants present in green leaves. These antioxidants can help protect eyes and eye-related complications such as macular degeneration and cataract arising due to diabetes.
Greek yogurt is one of the great diary choices for diabetics.
According to studies, the probiotics present in yogurt might be responsible to reduce the risks of heart diseases and control blood sugar levels.
There is research which suggests that intake of dairy products can change the body composition as the reduce the body weight in case of type 2 diabetics probably due to calcium and conjugated linoleic acid present in it.
In comparison to conventional yogurt, Greek yoghurt contains more protein per serving and less carbohydrate. Due to these reasons, Greek yoghurt promotes weight loss by suppressing appetite.
Apple Cider Vinegar
Apple cider vinegar is vinegar made by fermenting the apple juice. The sugar present in it is converted into alcohol and then into acetic acid. It has been used by folk for a long time for fighting many illnesses.
Studies show that consumption of apple cider vinegar can improve insulin sensitivity as well as can lower the fasting blood glucose level. When it is consumed along with meals, it may reduce the blood glucose level by 20 %.
A research shows that people who consumed 2 tablespoon apple cider vinegar before bed reduced fasting blood sugar level by 6 percent.
All these food ( foods to lower blood sugar ) items help reducing blood sugar levels, according to studies. However, consumption of these foods more than a limit may spike the blood sugar level. So, it’s important to keep a track of what you are eating and how much you are eating. Besides, suggestions of doctor and medications are vital in controlling blood sugar level in diabetics.
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