All the foods you eat are broken down into glucose. The body needs glucose to perform many functions. However, without glucose cells cannot have basic functions such as respiration and growth. The role of allowing glucose to enter cells is performed by the hormone insulin. If you don’t have enough insulin, high levels of glucose will continue to circulate in your blood. If the concentration of glucose gradually increases over time, it is known as an increase in blood sugar. This can happen after eating.
However, we’ve listed a few items here that won’t trigger your blood sugar to jump. Here is a list of things you can start with and see how they affect you. If you have a continuous glucose monitor or use other devices to measure your blood sugar, do so.
1. Nuts and Seeds
Nuts are low in dietary carbs, high in fiber, and do not significantly affect blood sugar levels. These are a great way to add vitamins, fat and protein to any meal or as a healthy snack.
2. Beans
Beans are high in fiber and give you a feeling of satiety for a longer period of time. Although beans, especially black beans, contain carbohydrates, they also contain high levels of protein, dietary fiber and other minerals, giving them a low glycemic index score.
3. Fruits
While starchy fruits (such as bananas) and high-sugar fruits such as dates can cause a blood-sugar spike, many berries often work well for people. Citrus is a great addition to any dish. Fruit can often be balanced by adding more fiber (chia seeds or flaxseeds), fat and protein (such as nut butter or full-fat unsweetened yogurt), and fat. As you learn how your body reacts, keep your portions small.
4. Eggs and Dairy
Eggs are a great source of protein. Protein-rich food is essential to control blood sugar levels in diabetics as protein does not raise blood sugar levels and can make people feel full for a longer period of time. When it comes to dairy, fermented items are preferred. Whole fats and organic products are also ideal. If you use dairy substitutes, stay away from oat milk and sweetened types.
5. Vegetables
Patients with diabetes are often deficient in vitamin C and need a lot of the vitamin, which these green leafy vegetables can provide. Additionally, green vegetables like spinach, kale, and arugula are rich in fiber and vitamins, minerals, and nutrients like iron and magnesium that help lower blood sugar. In general, starchy vegetables have the highest risk of increasing blood sugar.
6. Pasta
Unlike white bread or potatoes, pasta has a relatively low glycemic index. Due to the extremely high carbohydrate content in pasta, many diabetics avoid it. However, pasta can be consumed in moderation when managing a diabetic diet.
7. Meat
The diet plan should include foods that are rich in protein. These include dairy products, cheese, meats, poultry and fish. Each of these foods has a different amount of protein and fat.
Special Mention: Garlic
Many people avoid eating raw garlic due to bad breath. However, it is well known that garlic extract increases the level of insulin available in diabetics. Thus, it has been seen to reduce blood sugar levels.
measures to control diabetes
– exercise daily
Dietary choices should include high fiber and low carb options
– Stay hydrated and drink enough water regularly
– Use stress management tools such as meditation, yoga, music and exercise to help control the release of cortisol, which has been linked with increased blood sugar levels.
Follow your doctor’s advice carefully and maintain your weight as it will play a big role in your fight against diabetes.
Also read: Change in diet is a cause of concern in children
Dietary regulation is essential for controlling blood sugar as food plays an important role due to the sugar content in it. Your diet of refined foods and high-sugar foods will convert to sugar, which can lead to an increase and result in poor metabolic health. So always choose wisely while cooking.
(Disclaimer: The article is based on general information and is not a substitute for medical expert advice. Zee News does not confirm this.)