Diabetes has become one of the most common lifestyle diseases in the world today, almost 1 in 11 of the world’s adult population is victim to this disease. The worst part about this pandemic is that doctors around the world believe that as many as 46% of the people suffering from this disease are yet to be diagnosed.
Diabetes or prediabetes are both ailments that occur when the level of sugar in your blood increases beyond a certain point. Prediabetes is when your blood sugar is considered to be higher than normal, but still not high enough to be considered as diabetes. While the best means of ensuring that your blood sugar levels remain in control is still exercise, there are definitely some food that you can replace your carb intake with to help with the process.
One of the most important parts of eating a blood sugar sensitive diet is the consumption of polyunsaturated fatty acids and monounsaturated fatty acids. These can help increase your sensitivity to insulin and also help in making you feel sated after a meal. Moreover, they are also known to help with blood pressure as well as inflammation.
Avocados have been found to lower the risk of metabolic syndrome. Metabolic syndrome can increase your risk for diabetes, as well as heart disease and stroke. The fact that this particular food item has a low glycemic index while still being delicious makes it the perfect food for patients with high blood sugar.
2.Raw or Roasted Vegetables
While widely considered to be something most people tend to ignore on a plate, your mother was right, you need to eat your vegetables. They not only add colour and flavour to the meal, they are chock full of all the goodness that your body needs to stay healthy. Some delicious low-carb vegetables like onions, eggplants, tomatoes, Brussels sprouts, or even zucchini, are delicious and can be cooked in a variety of ways.
Roasting these vegetables with basic garnish instead of frying them would be ideal. Try this with a side of hummus, salsa or other such low fat dressing to get the maximum benefit from it.
Think beyond your run-of-the-mill salad. Salad’s are the perfect way of getting some raw vegetables inside you. The best part of having raw veggies is the fiber they possess. It will not only help you feel fuller for a longer duration but also help you gain the maximum nutrition from the vegetables. Try kale, chard, spinach and other vegetables when you can, add them to the salad and change up the type of salad you have regularly. If you feel like you need a little bit of dressing on your salad try olive oil, it is healthier than most other dressings. If you are looking for a different texture try roasting some vegetables like kale to give you the added crunch.
Not only does this root vegetable keep vampires away, it is also a great way to stave off high blood sugar. Research has strongly suggested that garlic intake can lower fasting blood sugar levels. Onions too have been found to have this effect on blood sugar. Garlic has no glycemic index since it has no carbohydrates, and is packed with a pungent spicy flavour, perfect for most preparations. Try including garlic to chutneys or dips to get the maximum benefit from it.
No, it is not a fad. Whole grains are one of the best way to get fiber and reduce your carb intake. If you are eating out make sure that you pick a preparation that includes whole grains. They are miles better than refined flour and have a far lower glycemic index. Whole grains are packed with fiber, phytochemicals, and nutrients that can help you regulate your blood sugar. The American Journal of Clinical Nutrition published a study that stated that regularly eating whole grains also betters your insulin sensitivity.
6.Sweet Potatoes and Yams
While regular potatoes have high glycemic index, sweet potatoes and yams have a far lower GI score. Moreover they are also very nutritious and are great for the body. There has been some research that has indicated that consumption of sweet potato can markedly lower the diabetes symptoms. While there may not be any solid evidence towards how they may help people with high blood sugar, they are still a very nutritious resource for the human body.
Most nuts usually have a glycemic index of 55 or less which is much lesser than most food items. Nuts are also heavily packed with plant protein, unsaturated fatty acids, along with other nutrients like antioxidant vitamins, phytochemicals such as flavonoids, and minerals which include potassium and magnesium among others. Have raw nuts, or roasted nuts, those with sugar coating or other coverings are usually high in their glycemic index.
Legumes generally have a very low GI score as compared to other food items. Beans, peas, chickpeas, lentils and other such legumes are very good for the body. These legumes are also full of fiber, this makes them the perfect breakfast. Not only do they take longer to digest, the fact that they do so will help your body break down the glucose in your body much better. Moreover, they also have large quantity of complex carbohydrates and protein. Studies have shown including legumes in your diet can improve your glycemic control and also lowered the risk of heart disease among those suffering from diabetes.
Cold-water fish are some of the best sources for omega-3 fatty acids, have a very low glycemic index and are packed with nutrients and proteins. Fish is a great way to stock up on proteins since it does not have unhealthy fats and also increases your feeling of being full. Try fishes like salmon, tuna, halibut or even mackerel.
While the best way to keep your blood sugar in check is to workout regularly, your diet also plays a massive role. It is important to include food items that are good for your body and do not add to your sugar levels. Make sure that you are getting a variety of these food items and are not dependent on any one.