People with high blood sugar levels should watch out for their diet. Hence, it is due to the lack of insulin or impaired insulin. As a result, one can develop other illnesses like heart, kidney, and eye problems. One way to prevent it from happening is to eat foods that lower blood sugar. These do not lower it but prevent it from increasing. The truth is that foods and drinks will all end up as sugar in the body. However, each one goes through different processes. The best foods are the ones that can slowly turn into sugar.
The Low GI
The glycemic index of food measures how fast or slow it can become sugar in the body. People with diabetes must look for foods with very low GI. Also, one can mix food with low to a medium or high score for a well-balanced meal. The following are some foods that lower blood sugar levels.
1. Whole Wheat Bread
All bread have carbohydrates that can easily change into sugar in the body. However, you may still enjoy eating bread by picking a healthy option like whole wheat. By eating whole wheat bread, especially the pumpernickel bread, has a very low score of 50 or less. Hence, it is the best bread for diabetic because it does not undergo a lot of processes. Also, it is very rich in fiber that makes it the best choice.
2. All Kinds of Fruits
All types of fruits have lower scores except for melon and pineapple. Therefore, you may want to eat less of these two fruits if you have high sugar. The main reason is that fruits have more fiber and water. These two ingredients can create balance. Additionally, fruits have natural sugar fructose.
Moreover, as the fruit ripens, it increases its GI score. Aside from that, processed fruit juices are very high in sugar, removing the fiber in them.
3. Yams and Potatoes
If you want a lower score, you may choose sweet potato or yam than regular potato. Hence, the flesh has more fiber than the skin. So, removing the skin is okay before eating.
4. Oats
Oats is another low sugar food with only a 55 or less score. Therefore, it is an ideal food for people with diabetes. Also, it has beta-glucans that can offer a lot of health benefits, such as:
- Reduce bad fats
- Improve insulin sensitivity
- Control of GI
It is a healthier option, but a doctor may suggest eating it in moderation.
5. All Sorts of Nuts
Every nut is rich in fiber and very low score of 55. Besides that, it has high protein, which is good for people ona no sugar and no-carb diet. Also, it has fatty acids and other important nutrients like antioxidants. However, eating processed nuts with flavorings may have a higher score.
6. Legumes
All kinds of legume lime lentils, peas, beans, and chickpeas have a lower score. Therefore, it is ideal for those who are on a no sugar and no-carb diet. It is the best source of complex carbohydrates, fiber, and protein. People who do not eat meat can get their needed protein in legumes. However, processed legumes may have sugar that can increase their score.
7. Garlic
It is a popular ingredient that can treat different illnesses. Hence, garlic can decrease blood sugar, and it is safe to use with diabetes medication. There are many ways to enjoy garlic. For instance, you may add fresh in a salad or cooked meals.
8. Fishes
Generally, fishes do not have any carbohydrates, so it will not increase the sugar. However, the cold water fishes are better. According to some studies, eating fishes like haddock, cod, pollock can decrease the risk of having type 2 diabetes.
9. Yogurt
Plain yogurt is a food low in sugar. However, flavored yogurt may have a higher GI score. Therefore, it is better not to eat a lot of flavored yogurts if you have diabetes. Also, a very healthy option is Greek yogurt that can benefit the gut.
Portion Control
No matter how careful you are choosing lower GI foods, it is important to do portion control. Hence, controlling the portion can help you lose weight, which is good for people with diabetes. Keeping your weight at a normal level can reduce the chances of having type 2 diabetes. It is especially true if you have a family history of diabetes.
The following are easy ways to control the portion.
- Weight the food
- Use smaller plate
- Read serving size and food label.
- Do not go for eat-all-you-can
- Create a food journal
- East slowly
