15 Diabetes-Controlling Foods that Lower Blood Sugar Levels
Who doesn't love sweets? I bet everyone does. Even if you are full after a good meal, there will always be room for dessert. But for some who have diabetes, sweets are something they should control.
Diabetes is a chronic disease that impairs how your body breaks down food. Most of the food you consume is converted to sugar (also known as glucose) and discharged into your circulation. When your blood sugar levels rise, your body produces insulin. Insulin functions as a key, allowing blood sugar to enter your body's cells and be used for energy.
If you have diabetes, your body either does not produce enough insulin or does not utilize it as well as it should. When there is insufficient insulin or when cells cease reacting to insulin, an abnormal amount of blood sugar remains in the circulation. Over time, this may result in significant health concerns, including heart disease, eyesight loss, and renal illness.
Although there is no treatment for diabetes, decreasing weight, eating healthy, and staying active may significantly help. Taking medication as required, receiving diabetes self-management information and support, and completing health care visits may help you control diabetes more effectively.
Here are 15 Diabetes-Controlling Foods that may help alleviate the effect on the body.
- Fatty fish
Salmon, sardines, herring, anchovies, and mackerel are all excellent providers of omega-3 fatty acids DHA and EPA, which have several cardiovascular advantages. Consuming enough amounts of these fats consistently is critical for persons with diabetes, who face an elevated risk of heart disease and stroke.
According to research, those who consume fatty fish regularly have a decreased chance of developing acute coronary syndromes, such as heart attacks, and are less likely to die of heart disease.
Additionally, fish is an excellent source of high-quality protein, which helps you feel full and maintain healthy blood sugar levels.
- Leafy greens
Leafy green veggies are an excellent source of nutrients and are low in calories. Additionally, they include a little amount of digestible carbohydrates, which will have little effect on blood sugar levels.
According to some data, persons with diabetes have lower vitamin C levels than those without diabetes. They may need more vitamin C. Spinach, kale, and other leafy greens are high in vitamins and minerals, particularly vitamin C.
Increased dietary consumption of vitamin C-rich foods may assist individuals with diabetes in increasing blood vitamin C levels while decreasing inflammation and cellular damage.
- Avocados
If you have been watching fitness videos, they consistently mention avocados as part of their meal. Avocados have less than 1 gram of sugar, little carbs, a high fiber content, and healthy fats so that they won't spike your blood sugar.
Avocado intake is also connected with an improvement in the overall quality of the diet and a considerable reduction in body weight and body mass index.
This makes avocados an excellent snack for those with diabetes, particularly given the increased risk of acquiring diabetes associated with obesity.
- Eggs
Regular egg eating may help lessen your chance of developing heart disease in various ways. Eggs have been shown to reduce inflammation, enhance insulin sensitivity, raise good cholesterol levels, and alter the size and structure of bad cholesterol.
A 2019 research discovered that having an egg-based breakfast heavy in fat and low in carbs may assist persons with diabetes in maintaining their blood sugar levels throughout the day.
- Chia Seeds
Chia seeds are an excellent source of fiber for people with diabetes. They're rich in fiber but low indigestible carbohydrates.
Chia seeds' viscous fiber may help you lose weight by decreasing the pace at which food passes through your stomach and is absorbed. It may assist you in maintaining a healthy weight by reducing your appetite and increasing feelings of fullness. Chia seeds may also aid in the regulation of blood sugar levels.
- Beans
Beans are inexpensive, nutritious, and very beneficial. This is a kind of legume that is high in vitamins B and C and essential minerals (calcium, potassium, and magnesium) and fiber.
Additionally, they have a shallow glycemic index, critical for diabetic management. Beans may also aid in the prevention of diabetes.
- Greek Yogurt
Yogurt and other dairy products have been shown in studies to help persons with type 2 diabetes lose weight and improve their body composition.
Yogurt and other dairy products have been shown in studies to help persons with type 2 diabetes lose weight and improve their body composition. It may also aid in weight loss if that is a personal aim.
Additionally, it has more protein, which may aid in weight reduction by lowering hunger and, consequently, calorie consumption.
- Nuts
Nuts are a delicious and healthful snack. Most nuts include fiber and are low in carbohydrates, while some have more.
Regular eating of various nuts has been demonstrated to decrease inflammation and lower blood sugar. Additionally, nuts may assist persons with diabetes in maintaining a healthy heart.
- Broccoli
Broccoli is one of the healthiest veggies available and aids with blood sugar management.
According to one research, the consumption of broccoli sprouts resulted in a decrease in blood glucose levels in persons with diabetes. This decrease in blood glucose levels is most likely the result of sulforaphane, a substance found in cruciferous vegetables such as broccoli and sprouts.
- Extra-virgin olive oil
Extra-virgin olive oil includes oleic acid, a monounsaturated fatty acid that may help control blood sugar levels, lower fasting, and post-meal triglyceride levels, and antioxidants.
This is critical because persons with diabetes often struggle to control their blood sugar levels and have elevated triglyceride levels. Olive oil was the only form of fat shown to lessen the risk of heart disease in a major study of 32 research.
Because extra-virgin olive oil is unprocessed, it keeps its antioxidants and other beneficial characteristics—select extra-virgin olive oil from a reliable supplier. Many olive oils are blended with less expensive oils such as maize or soy.
- Flaxseeds
Flaxseeds are rich in heart-healthy omega-3 fats, fiber, and other unique plant chemicals. Their insoluble fiber contains lignans, which may help reduce the risk of heart disease and improve blood sugar control.
Additionally, flaxseeds may help reduce blood pressure. A 2016 research revealed that daily use of flaxseed powder decreased blood pressure in patients with prediabetes — but did not improve glycemic control or insulin resistance.
Additionally, flaxseeds are strong in viscous fiber, promoting gut health, insulin sensitivity, and satiation.
- Apple cider vinegar
Apple cider vinegar offers a plethora of health advantages. Although it is derived from apples, it is manufactured by fermenting the fruit's sugar into acetic acid. The final product has a carbohydrate content of less than 1 gram per tablespoon.
Apple cider vinegar may also have a variety of additional beneficial characteristics, such as antibacterial and antioxidant capabilities. However, further research is needed to validate its health advantages.
- Strawberries
Strawberries are abundant in anthocyanins, the antioxidants that give them their vibrant red color. Additionally, they contain polyphenols, advantageous plant components that possess antioxidant effects.
This is critical because impaired insulin sensitivity might result in abnormally high blood sugar levels.
- Garlic
Garlic is highly healthy, given its small size and low-calorie count. It also leads to better blood glucose control and may help reduce cholesterol.
Although many studies conclude that garlic is a proven good alternative for patients with diabetes who use excessive quantities of garlic in their diets, the meta-analysis referenced above used serving sizes ranging from 0.05–to 1.5 grams.
Additionally, research shows that garlic may assist in lowering blood pressure and regulating cholesterol levels.
- Squash
Squash, which comes in a wide variety of types, is one of the healthiest vegetables available.
The thick, satisfying dish is calorie- and glycemic-index-conscious.
There are different kinds of squash. The Winter types, such as acorn, pumpkin, and butternut, have a hard shell. Summer squash has tender and edible skin. Zucchini and Italian squash are the most frequent varieties.
Squash, like the majority of vegetables, contains valuable antioxidants. Squash has less sugar than sweet potatoes, making it an excellent substitute.
Sources:
https://www.cdc.gov/diabetes/basics/diabetes.html#:~:text=Diabetes%20is%20a%20chronic%20(long,your%20pancreas%20to%20release%20insulin.
https://www.healthline.com/nutrition/16-best-foods-for-diabetics#best-foods