Higher than normal blood sugar levels are usually caused by carbohydrates such as cereals, pasta, fruit, milk, desserts, and breads. When you have diabetes, it is very important to have a diet plan. It should also fit well with your diet and schedule. A proper diet plan should include: glycemic index, count carbs and plate method, besides a health insurance plan that you must have without fail.
Foods with low glycemic index values are a better choice for stabilising blood sugar levels than foods with high glycemic index values. The glycemic index depends on the physiological ability of dietary carbohydrates to lower or raise blood sugar.
Let’s look at the 7 foods that can help in reducing blood sugar levels.
Vegetables
Spinach: An excellent source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorus, protein and carotene. Also the glycemic index of spinach is almost 0.
Broccoli: Studies have shown that sulforaphane-rich broccoli extract has powerful antidiabetic effects, helps enhance insulin sensitivity and reduces oxidative stress.
Pumpkin: Pumpkin is high in carbs called polysaccharides, packed with fibre and antioxidants they have the potential to regulate blood-sugar. Additionally, pumpkin seeds are packed with healthy fats and proteins. In fact, a study conducted showed that consuming 2 ounces of pumpkin seeds post-meal reduced blood sugar by up to 35%.
Okra: Contains blood-sugar-lowering compounds like polysaccharides and flavonoid antioxidants. Rhamnogalacturonan, the main polysaccharide in okra, has been identified as a potent antidiabetic compound. Okra also contains the flavonoids isoquercitrin and quercetin-3-O-gentiobioside, which help lower blood sugar levels by inhibiting certain enzymes.
Sweet Potatoes: Boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics.
Carrots: Beta-carotene in carrots is known to help with vision and is also rich in vitamin A. When mixed with peas, you can make a very tasty meal and still maintain a low glycemic index. Carrots have a glycemic index of 19.
Beans: Beans contain magnesium, fibre, and protein, which can help lower blood sugar. Because of the high solubility of fibre and being starch resistant, it helps in slow digestion and improves blood sugar post meals.
Bitter Gourd (Karela): Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin that controls diabetes naturally
There are many other vegetables that can assist in controlling blood sugar levels such as tomatoes, cauliflower, kale, cabbage, etc.
Fruits
Berries: Berries such as strawberries, blueberries, and blackberries are packed with fibre, vitamins, minerals and antioxidants, thus making them an excellent choice in maintaining blood sugar as it enhances insulin sensitivity and improves glucose clearance from the blood. Amla from the Indian gooseberry tree contains a mineral called chromium that helps regulate carbohydrate metabolism and helps in making your body more responsive to insulin.
Avocados: They are rich in healthy fats, fibre, vitamins and minerals and protect against the development of metabolic syndrome, which is a cluster of conditions that includes high blood pressure and high blood sugar.
Citrus Fruits: Oranges and grapefruit are packed with fibre and contain plant compounds like naringenin, a polyphenol that has powerful antidiabetic properties. They also have low glycemic index, reduce HbA1c, and protects against the development of diabetes
Apples: Apples contain soluble fibre and plant compounds, including quercetin, chlorogenic acid, and gallic acid, all of which may help in reducing blood sugar and are effective against diabetes.
Additionally, seasonal fruits such as apricots, pears, peaches can also help in maintaining glucose levels.
Lentils & Seeds
Lentils are very rich in fibre, minerals and vitamins. Their Glycemic index rank is 30.
Flax seeds are rich in fibre and healthy fats. Also a study conducted with people who had type 2 diabetes, those who consumed 200 grams of 2.5% fat yogurt containing 30 grams of flax seeds per day experienced significant reductions in HbA1c, compared with those who consumed plain yogurt. Additionally, Chia seeds and fenugreek seeds are also beneficial.
Seafood: Fish, particularly fatty fish such as salmon and sardines, have been shown to improve blood sugar regulation and are a good source of low protein, which makes them good for diabetics. They are known to be high in omega-3s, a type of fat that strengthens the heart and prevents diabetes. Incorporating it into your diet and eating at least two servings a week can go a long way in lowering blood sugar levels.
Eggs: Eggs provide a concentrated source of protein, healthy fats, vitamins, minerals, and antioxidants. Consuming 1 egg every day can lead to a 4.4% reduction in fasting blood sugar, as well as improve insulin sensitivity.
Spices: Cinnamon helps reduce the bad cholesterol and boosts good cholesterol in the body, resulting in lower blood sugars. Garlic includes allyl propyl disulfide and S-allyl cysteine sulfoxide and are known to be helpful in maintaining insulin levels.
Extra Tips: Exercising daily can help improve your heart health, blood circulation and reduce weight. Stay hydrated by drinking water periodically. Doing this helps in flushing out the toxins from the body. Also when your body feels stressed, it releases cortisol hence practice stress management tools such as meditations, yoga and getting adequate sleep for 6-8 hours.
Conclusion
In addition to lowering blood sugar levels in the short term, it also has other benefits for the body, such as boosting the body's immunity, repairing tired cells, and fighting most lifestyle-related diseases. This blog aims to describe some locally available low GI foods that help regulate blood sugar levels in the body. It is recommended that you seek the advice of a nutritionist, clinical dietitian and primary care physician
