When a person has diabetes, either their body doesn't produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates within the blood. High levels of blood glucose can cause a range of symptoms, from exhaustion to heart disease.
One way to regulate blood glucose is to eat a healthful diet. Generally, foods and drinks that the body absorbs slowly are best because they are doing not cause spikes and dips in blood glucose .
The glycemic index (GI) measures the effects of specific foods on blood sugar levels. People looking to regulate their levels should pick foods with low or medium GI scores.
A person also can pair foods with low and high GI scores to make sure that a meal is balanced.
Below are a number of the simplest foods for people looking to take care of healthy blood glucose levels.
1-Whole wheat or pumpernickel bread
Pumpernickel features a low GI score and fewer carbs than other breads.
Many sorts of bread are high in carbohydrates and quickly raise blood glucose levels. As a result many breads should be avoided.
However, pumpernickel bread and one hundred pc stone-ground whole wheat bread have low GI scores, at 55 or less on the GI scale.
Pumpernickel and stone-ground whole wheat breads have lower GI scores than regular whole wheat bread because the ingredients undergo less processing.
Processing removes the fibrous outer shells of grains and cereals. Fibre slows digestion and helps to stabilize blood sugar levels.
In a 2014 study, researchers reported that spelt and rye both caused low initial glycemic responses in rats. They also found that these ancient wheat types, also as emmer and einkorn, suppressed genes that promote glucose metabolism.
2. Most fruits
Except for pineapples and melons, most fruits have low GI many 55 or less. This is because most fruits contain many water and fibre to balance out their present sugar, which is named fructose.
However, as fruits ripen, their GI scores increase. Fruit juices even have very high GI scores because juicing removes the fibrous skins and seeds.
A study of 2015 found that the person who consumed whole fruits, especially blueberries, grapes, and apples, had significantly lower risks of developing type 2 diabetes.
The researchers also reported that drinking fruit crush increased the danger of developing the condition.
3. Sweet potatoes and yams
Regular sweet potatoes and yums have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fibre than the skin, indicating that the entire vegetable might be beneficial for those with diabetes.
Observing of an animal study we find that the researchers also noted that sweet potato consumption may lower some markers of diabetes.
Even there's still no clear confirmation that sweet potatoes can help to stabilize or lower blood glucose levels in humans, they're undoubtedly a healthful, nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes during a sort of dishes, from fries to casseroles.
4. Oatmeal and oat bran
Oats contain B-glycan’s, which help maintain glycemic control. Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood glucose levels.
Oats also contain B-glycan’s, which can do the following:
• Reduce glucose and insulin responses after meals
• Improve insulin sensitivity
• Help maintain glycemic control
• Reduce blood lipids (fats)
A 2015 review of 16 studies concluded that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the effect of oat consumption on type 1 diabetes requires more research.
Some doctors even now advised that a person with diabetes limit their consumption of oatmeal because 1 cup contains roughly 28 grams of carbohydrates.
5. Most nuts
Nuts are very rich in dietary fibre and have GI scores of 55 or less.
Nuts also contain high levels of plant proteins, unsaturated fatty acids, and other nutrients, including:
• Antioxidant vitamins
• Phytochemicals, such as flavonoids
• Minerals, including magnesium and potassium
A 2014 systemic review concluded that eating nuts may benefit people with diabetes.
As with other foods during this article, it's best to eat nuts that are as whole and unprocessed as possible. Nuts with coatings or flavourings have higher GI scores than plain nuts.
Legumes, like beans, peas, chickpeas, and lentils, have very low GI scores.
They are also an honest source of nutrients which will help maintain healthy blood glucose levels. These nutrients include:
• Complex carbohydrates
A 2012 study found that incorporating legumes into the diet improved glycemic control and lowered the risk of coronary heart disease in people with type 2 diabetes.
Avoid legume products that contain added sugars and simple starches, such as those in syrups, sauces, or marinades. These additions can significantly increase a product‘s GI score.
Garlic may be a popular ingredient in traditional medicines for diabetes and a good sort of other conditions.
The compounds in garlic may help reduce blood glucose by improving insulin sensitivity and secretion.
In a 2013 study, 60 people with type 2 diabetes and obesity took either metformin alone or a combination of metformin and garlic twice daily after meals for 12 weeks.
A person who took took metformin and garlic saw a more significant reduction in their fasting and post-meal blood glucose levels.
A person can also eat raw garlic, add it to salads, or use it in cooked meals.
8. Cold-water fish
Cod does not contain carbohydrates and may reduce the risk of developing type 2 diabetes.
Fish and other meats don't have GI scores because they are doing not contain carbohydrates.
However, cold-water fish may help manage or prevent diabetes better than other sorts of meat.
A 2015 study added data taken from 34,705 Norwegian women over a 5-year period. The researchers found that eating 75–100 grams of cod, seethe, haddock, or Pollock daily reduced the risk of developing type 2 diabetes.
Even now, the researchers were uncertain whether the reduction in risk was an immediate results of eating the fish or whether other healthful lifestyle factors, like exercise, could have influenced the findings.
Eating plain yogurt daily may reduce the danger of type 2 diabetes.
Authors of an outsized 2014 meta-analysis concluded that yogurt could also be the sole foodstuff that lowers the danger of developing the condition. They also noted that other dairy products don't seem to extend a person‘s risk.
Researchers are still unsure why yogurt helps lower the danger of type 2 diabetes.
However, plain yogurt is generally a low-GI food. Most unsweetened yogurts have a GI score of fifty or less.
It is best to avoid sweetened or flavoured yogurts, which often contain too much sugar for a person looking to lower their blood sugar levels. Greek-style yogurt can be a healthful alternative.
k-style yogurt can be a healthful alternative.
Other ways to control blood sugar levels
Eating a healthful, well-balanced diet is key. Additional strategies to assist lower or manage blood glucose levels include:
• Staying hydrated by drinking plenty of clear liquids
• Exercising regularly
• Eating small portions more frequently
• Not skipping meals
• Managing or reducing stress
• Control over a healthy body weight or losing weight, if necessary