Everyone loves a good sugary or carb-loaded treat now and again, but if you suffer from diabetes or even prediabetes, it’s important to manage your diet so that you don’t push your blood glucose level to a dangerous place. If you’ve got been diagnosed with prediabetes, the good news is that diet can help to significantly to reverse the condition.
On the other hand, if you are diabetic, medication is most likely necessary to control your body’s blood sugar levels.
There is no food, herb, or supplement that can lower blood sugar, but there are certain foods that are good for a diabetes diet because they don’t raise blood sugar when consumed. Luckily, there is an easy way to determine which foods these are.
The scale that manages what proportion a selected food raises blood glucose is termed the glycemic index. Foods that area unit low on the glycemic index area unit ideal for individuals observance their blood glucose. We have collected a list of 11 low glycemic foods, and despite what you might think, they are all flavorful choices you won’t have to force yourself to eat. Some, like #4 and #7, are even sweet!
There has been a lot of talk in the media about the fact that avocados represent “good fat” but little explanation of what that actually means. The fats in avocados are primarily polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), which can actually improve insulin sensitivity as well as improve blood pressure, reduce inflammation, and increase feelings of satiety after eating.
Avocados are a low glycemic food that researchers believe can lower your risk of developing metabolic syndrome, which is simply a name for a group of risk factors that can lead to diabetes. Except for the steep price tag, there’s no reason not to enjoy avocado every day.
2. Fish With Omega-3 Fatty Acids
Protein is one of the major building blocks of our cells. It allows the body to maintain and repair itself, yet it doesn’t impact blood sugar levels. Protein is also much more filling and satisfying than carb-heavy meals, so it helps manage blood sugar because the urge to snack is reduced.
Fish are a great source of protein with the added bonus of omega-3 fatty acids. That makes fish an ideal protein for a diabetes diet because omega-3 fatty acids have been found to increase levels of a hormone called adiponectin which improves insulin sensitivity and lowers the risk of developing full-blown diabetes. The best types of fish for omega-3s include salmon, albacore tuna, mackerel, trout, and halibut.
Garlic could very well be considered THE spice of life. It is terribly tasty however has no carbohydrates, so it doesn’t feature on the glycemic index at all. You can use as much garlic as you’d like to flavor your meals without worrying about a bump in blood sugar.
In fact, garlic has been found to lower fasting blood glucose. Studies have shown that onions have the same impact on blood glucose, probably because both garlic and onions contain a compound called allicin that gives them their distinctive taste and smell
4. Sour Cherries
Fruit will contain natural sugar and it’ll raise your blood glucose, but some fruits still score low on the glycemic index and can be safely eaten on a diabetes diet. Sour cherries are a great example.
They contain a compound called anthocyanin that has been found to protect against both diabetes and obesity. Sour cherries have a comparatively low GI score, too. Only grapefruit scores lower, so both of these fruits can be a great substitute for sweeter bananas, pears, and apples.
5. Leafy Greens
You probably knew this was coming. We are always encouraged to eat our leafy greens, no matter the ailment. That’s because foods like lettuce, spinach, collards, kale, Swiss chard, and turnip greens are high in fiber and critical nutrients. Two, in particular, magnesium and vitamin A, can help lower blood sugar.
If you can manage 1.35 servings per day, you’ll get a 14% reduction in the risk of developing type 2 diabetes.
6. Chia Seeds
Chia seeds represent an impressive little package of nutrition, including lots of fiber and healthy fat, plus antioxidants, omega-3 fatty acids, and calcium.
Research has shown that eating chia seeds on a regular basis can lower your LDL cholesterol and triglyceride levels, both of which are dangerous when they get too high. Chia seeds won’t bother your blood glucose within the least as they need a GI score of one.
7. Blueberries And Blackberries
Here is another sweet treat you can look forward to. Blueberries and blackberries rank a small amount higher on the glycemic index than bitter cherries however area unit still well inside the vary of low glycemic foods with GI variant about 40.
These fruits are also high in fiber and contain those important anthocyanins to prevent a blood sugar spike. One particular study found that adding blueberry to smoothies can improve insulin sensitivity in people who have insulin resistance.
8. Almonds And the different loco
Different kinds of loco have totally different GI scores, however, most are still thought of a coffee glycemic food. Almonds (with a GI score of 0) ar are particularly sensible for a polygenic disease diet as a result of they need being found to manage blood glucose and limit spikes once feeding.
In fact, studies have shown that folks World Health Organization eat a pair of ounces of almonds per day have lower fast aldohexose and hypoglycemic agent levels. Almonds can also be ready to increase hypoglycemic agent sensitivity in prediabetics. Incidentally, the nut with the very best GI score is that the cashew, at 22.
9. Whole Grains
If you’re involved concerning blood glucose, you wish to settle on your carbohydrates rigorously. One tenet of this can be to continually eat whole grains over refined grains. The latter are processed therefore extensively that nearly all organic process price is stripped away.
Whole grains, on the opposite hand, contain way more fiber, nutrients, and phytochemicals (naturally occurring chemicals found in plants). Whole grain bread scores around fifty-one on the glycemic index, therefore it’s still one thing best ingested moderately.
Eggs have had a somewhat uneven name because of their cholesterin content, however, studies have established that feeding eggs don’t really raise dangerous cholesterin numbers.
For folks with polygenic disease or prediabetes, eggs are an incredibly healthy staple as a result of they’re loaded with macromolecule and have a glycemic index score of zero.
Great news, occasional lovers! you will really be healthier if you bump your occasional intake up by a cup each day. Of course, this relies on what proportion you’re drinking already, however some studies counsel that drinking additional occasional, whether or not caffeinated or decaffeinated, will lower your risk of a kind a pair of polygenic disease by over 100%.
As long as you don’t add a lot of sugar or cream to your brew, occasional is one habit you’ll be able to feel sensible concerning keeping.
To manage the polygenic disease, reverse prediabetes, or scale back your risk of developing either, it’s vital to create positive your diet is wealthy in foods that score low on the glycemic index. In general, foods ar thought of low glycemic if they need a score of fifty-five or lower. bear in mind that this index rates food that contains carbohydrates, therefore there are many selections that score zero.
Still, carbs are a very important a part of our daily diet as they supply prepared fuel for energy. The goal of any low-GI diet ought to be too moderate your consumption of carbohydrates specified you’ve got enough energy to power through your day while not exploit additional sugar floating around in your blood. It is a fine line to run, however, the eleven foods on our list are all healthy selections you’ll be able to eat while not worry.