High blood sugar is the condition which occurs when the bodily functions become ineffective in transporting sugar to the cells for metabolism. This inefficient utilization of sugar in the body ultimately leads to diabetes.
So, increased blood sugar levels is the last thing you want in this world where a massive chunk of the population is suffering from diabetes.
It is the GI (Glycaemic Index) of foods which determines its effect on the blood sugar levels, and you should consume the foods with minimum GI. Therefore, here, we have curated some foods that you can consume to reduce your blood sugar levels and live a healthier life.
- Whole Grains
The slices of bread, pasta, and other eatables which are made up of refined grains are rich in simpler carbs which are high in sugar content. However, you can substitute the refined carbs for whole grains and the food made with them such as brown bread and whole-wheat pasta.
They have lower GI as they have their fibrous shells intact. However, the processed foods have no nutrients of the shell and fibers. So, by opting for brown or pumpernickel bread, you can slow down the digestion, giving your body more time to distribute sugar.
Fruits, especially those which are densely pigmented, are rich in Vitamins and Minerals, water, and fiber. Almost all fruits, except melons and pineapples, have a low GI score, making them perfect for consumption for those fighting high blood-sugar levels.
It is also advised to have whole fruits instead of juices as they have the fibrous part resulting in a lower GI than juices. If you redirect to Yes Wellness, one of the leading health and nutrition websites, you will know more reasons why fruits are considered better than their juices.
- Sweet Potatoes and Yams
On the contrary to regular potatoes, sweet potatoes and yams have a dense nutrient content and are a favorite festive food.
Their pulp contains more fiber than the skin rendering the entire fruit beneficial for the gut of patients with high blood-sugar levels.
They have a low GI score and can be used as substitutes for all your fry cravings when you want to combat high blood-sugar levels.
Another great food for the people struggling with high blood-sugar levels is oatmeal and oat bran. They have a low GI score and are perfect for making insulin response more effective.
The B-Glucans in oats can help to maintain blood lipids and insulin sensitivity.
- Dried-fruits and Nuts
There is no source of dietary fibers, plant proteins, and unsaturated fats better than nuts which also have a GI score lower than 55, making them perfect for lowering blood-sugar levels.
Moreover, the anti-oxidants, phytochemicals, and minerals such as magnesium and potassium make it perfect for improving various other bodily functions as well.
- Leguminous foods
Foods such as chickpeas, lentils, beans, and more are a result of nitrogen fixation and, hence, they are rich in complex carbohydrates, making your digestive system stronger.
The fibers and proteins make them perfect for beating high blood-sugar levels too as they control glycaemic levels in the body and lower the risk of coronary heart diseases.
Syrups, sauces, and marinades can increase the GI score of the foods. Therefore, you should avoid them with your legumes.
Spices are not only good for enhancing the flavor of your favorite meal. They can work wonders when it comes to helping you lead a healthy life. Especially turmeric, which has incomparable healing abilities for wounds, can mitigate the blood sugar and insulin resistance to a great extent. This is possible because it contains an active polyphenol called curcumin.
Moreover, you can use this spice in any dish to enhance its yellow color and nutritional value.
- Garlic, Lemons, and Limes
If you are looking for an ever-relevant ingredient for improving the taste of your dishes and helping you fight diabetes at the same time, garlic is the choice for you. Used as a medicinal herb for centuries, the compounds present in garlic can help in regulating insulin function and secretion.
As easy as it is to add lime and lemon to your diet, you can derive health benefits from them equally well. They are rich in Vitamin C which enhances immunity, digestion, keep you fuller for longer, and contain no sugars.
The people who consume yogurt regularly are found at a lower risk of diabetes as compared to those who don’t. Yogurt is a fat-free dairy alternative that can lower the risk of developing diabetes. It is lower in Glycaemic content and can do wonders for other body functions such as digestion as well.
You can mix yogurt with fruits and oats or eat it as it is without added sugars for a meal too.
- Cold-water Fishes
Fishes are usually low on carbs and contain the right amount of protein to help curb the high blood-sugar levels.
Well, the researchers do not claim that it was just the consumption of cold-water fishes such as cod, saithe, haddock, or Pollock regularly which alone helped the patients.
In the end, we hope by consuming the above foods and accompanying it with an active lifestyle, you can keep your blood sugar levels in check.