If you are diabetic you know that it’s crucial for you to manage your blood sugar. Your life depends on it. Medicine only works so far. The best way to maintain diabetes is to include food that naturally lowers blood sugar.
But what are they? Let’s find out in the article below.
8 Types Of Food That Naturally Lowers Blood Sugar
Here are 8 types of edibles that naturally lowers blood sugar. Some of them can be eaten instantly while can easily include the others in your meals. But most of them are hassle-free to add and will enrich your lifestyle.
1. Steel Cut Oats
Oats work wonders for those with diabetes. It has a low GI score which means that it stays longer in your intestinal tract and slowly releases sugar into the bloodstream. It prevents the chances of blood sugar spikes.
We would highly recommend not to choose instant oats or artificially sweetened oats. Companies often use bleach to whiten these products and add more sugar than required to make it a little more palatable.
Rather, go for steel-cut oats, they are much natural and healthier.
2. Cherries And Berries
Both cherries (particularly sour cherries) and berries have a special chemical called anthocyanin. This chemical is one of the main reasons why fruits look red.
Studies have shown that anthocyanin reduces inflammation and insulin resistance thus making it easier to manage blood glucose and they prevent the chances of sugar spikes.
This is why, when it comes to fruits, it is best to include cherries and berries in your diet.
Additionally, cherries and berries are also great for diabetic foot problems.
3. Green Leafy Vegetables
Most green leafy vegetables are perfect for diabetics. They are rich in fibre and have a low GI, which means that they take longer to get absorbed into the bloodstream. They are also rich in antioxidants that make it easier to manage blood sugar.
4. Sweet Potatoes And Yam
Sweet potatoes and yam are perfect for diabetics. They are rich in fibre and have a low GI. Studies show that sweet potatoes have more fibre in the flesh than on the skin. Even if they are sweet, they are far healthier than regular potatoes.
The best thing about sweet potatoes and yam is that they taste amazing too!
5. Curd And Yogurt
Only a few differences set curd and yogurt apart but they have one thing in common – they are amazing for diabetics. Most Indians include curd in their daily diet for all the right reasons.
Nobody really knows why, but research shows that those who have yogurt often actually lower their risks of developing type 2 diabetes.
They are one of the easiest to digest protein that stimulates the production of many digestive enzymes, which may lead to a healthier pancreas. It may be why curd and yogurt manage diabetes and keeps it at bay.
Be sure to have unsweetened and unflavoured yogurt and curd to control the amount of added sugar in your diet.
6. Fish
Fishes are rich in omega 3 and 6 fatty acids. But they also contain lean proteins and very little fats compared to other meats. Since they lower in cholesterol they put less pressure on the body for digestion and add a healthy dose of protein to your system.
Both freshwater and saltwater fish have a unique set of nutrients that is good for you. You should ideally have both. When buying saltwater fish, avoid consuming big fish. Instead have whole small fish (fish below 2kg). Bigger fish have a mercury buildup which, if consumed often, can lead to mercury poisoning.
7. Garlic
Garlic is quite a magic vegetable with many benefits. One of them includes blood sugar management. Studies have shown that garlic helps manage fasting blood glucose levels, or high blood sugar levels in the morning or on an empty stomach.
You can have 2 raw garlic with warm water every morning. It may take some time to get adjusted to the smell and the pungency but you’ll get adjusted with time.
To make it more palatable you can have it in your breakfast as well. You can have garlic bread, add garlic in your omelette, etc, the possibilities are endless.
8. Dark Chocolate
The beanlike seed used to make dark chocolate – cacao – is great for those with high blood sugar. It contains a flavanol called epicatechin which directly helps manage blood sugar by activating certain proteins.
However, for cacao to work, you need to have small concentrated amounts of it. Milk chocolate and buttery chocolate won’t really help. Have a small slab of dark chocolate, with 70% or more concentration of cacao, every day.
So here are 8 superfoods that keep your blood glucose at bay. If you are eating right, consider that you’ve done 70% of the work needed to manage your diabetes.
The other 30% includes exercising, getting a good night sleep, managing your blood sugar levels through medication etc.
Exercising is absolutely vital for diabetics because it helps digest meals and reduce insulin resistance in the body. You should exercise for at least 30 minutes every day. Always remember to wear the right shoes and socks while exercising as it will reduce the chances of foot injuries and infections.
We hope this article was helpful to you. What have you added in your diet ever since you were diagnosed with diabetes?
