If you have diabetes, you know how to manage your diet and control your blood sugar. Some foods cause the crowds to skyrocket, while the other lowers blood sugar, but usually, people try and error before they know what you can do. Fortunately, thanks to years of scientific evidence, we can determine which foods are better than others. Here you can see some best foods for controlling diabetes and low blood sugar.
To get the most out of your diet, try a diabetes diet. Plan and prepare meals first, you will have a chance if you have a snack or a meal that is not healthy and will help you save time and energy during the week.
Although factors such as body weight, stress, activity, and genetics play a role in blood sugar management, following a healthy diet is important for sugar control.
Some foods that are high in excess sugar and refined carbohydrates can cause blood sugar fluctuations, while other foods can optimize blood sugar control while improving overall health.
Foods to help you Low Blood Sugar
Apples
Apples contain soluble fiber and plant compounds like quercetin, chlorogenic acid, and gallic acid, which help lower blood sugar and prevent diabetes. Eating whole fruits has been shown to reduce the risk of diabetes, while eating certain fruits, including apples, can help lower blood sugar and reduce the risk of diabetes.
A study of over 187,000 people found that high intake of certain fruits, especially blueberries, grapes and apples, significantly reduced the risk of type 2 diabetes.
Read Also: Benefits of apples
Avocados
Avocados are not only creamy and delicious, but also offer significant blood sugar control benefits. They are rich in fiber , healthy fats, vitamins and minerals. Incorporating it into foods has been shown to improve blood sugar levels.
Several studies have shown that avocado can help lower blood sugar and protect against the development of metabolic syndrome, a category of many conditions, including high blood pressure and high blood sugar, which increase the risk of chronic diseases.
Read Also: Health Benefits of avocados
Berries
Berries are rich in antioxidants, which help prevent oxidative stress. Oxidative stress has been linked to a wide range of health conditions including heart disease and certain types of cancer.
Studies have shown that people with diabetes have chronic levels of oxidative stress. The imbalance between volatile molecules and antioxidant, oxidative stress will occurs in the body is called as free radicals.
It contain other vitamins and minerals, like vitamin C, vitamin K, manganese, potassium. In addition to raspberries, studies show that, blueberries and strawberries , blackberries help maintain blood sugar by increasing insulin sensitivity and improving blood glucose clearance.
Read also: What are the Benefits of Blueberries
Chia seeds
Chia seeds are high in fiber, although they contain less digestible carbohydrates. The sticky fiber found in these seeds slows the rate at which food passes through the intestines and lowers blood sugar levels.
Additionally, the fiber found in chia seeds also helps create a fuller feeling and prevents overweight and unwanted weight gain in the process. Chia seed has also been shown to lower blood pressure and inflammatory markers.
Cinnamon
In addition to its strong antioxidant properties, cinnamon is also known for its ability to control diabetes. According to several controlled studies, cinnamon may help reduce blood sugar levels and improve insulin sensitivity.
You should take care to reduce cassia cinnamon by one teaspoon per day. The presence of coumarin in such cinnamon is associated with higher doses of health problems. Ceylon cinnamon, on the other hand, does not contain too much cimarin.
Fatty Fish
Salmon, sardines, and mackerel are sources of DHA and EPA, omega-3 fatty acids with great benefits for heart care. Improving the absorption of these fats, in particular, can benefit diabetics who are at a higher risk of heart disease.
DHA and EPA help reduce inflammatory markers, improve the way arteries work after eating, and protect cells in the bloodstream. Studies show that older men and women who eat fatty fish more than 5 times a week for 8 weeks reduce triglyceride levels and signs of inflammation. They also contain high quality protein that helps them feel fuller and increase their metabolism.
Flaxseeds
Flaxseed is high in fiber and healthy fats are known for its health benefits. In particular, flax seeds can help lower blood sugar.
Flax seeds contain insoluble fiber made from lignans, which reduces the risk of heart disease and improves blood sugar control. Research has shown that people with type 2 diabetes eat flaxseeds 12 weeks after major repairs to hemoglobin A1C.
Other research suggests that high intake of flax seeds may reduce the risk of stroke. High viscous fiber gut helps in improving health, insulin sensitivity and feeling full in the body.
Garlic
Garlic has several health benefits. Some studies have shown that it reduces inflammation, blood sugar, and LDL levels in patients with type 2 diabetes. It is also very effective in reducing blood pressure levels in the body. In addition, garlic is low in calories. One clove only has 4 calories with 1 gram of carbohydrates.
Green Leafy
Green leafy vegetables are low in calories and very nutritious. Cutting back on digestive carbohydrates means they’re important for controlling blood sugar. Spinach, bananas, and other green vegetables are rich in many vitamins and minerals, such as vitamin C. One study found that fasting vitamin C lowers blood sugar levels in people with type 2 diabetes or high blood pressure.
Vitamin C acts as a powerful antioxidant and has anti-inflammatory properties.
Eating foods rich in vitamin C can reduce inflammation and cell damage by increasing serum vitamin C levels in people with diabetes.
Plus, green vegetables are great sources of antioxidant lutein and zeaxanthin.
These antioxidants protect your eyes from macular degeneration and cataracts, which are common diabetic problems.
Nuts
All seeds contain fiber, which contains less digestible fiber, although they can have different amounts. Research into various nutrients suggests that eating reduces inflammation and lowers HBA1C, blood sugar and LDL levels in the body.
Here according to the U.S. Department of Agriculture serving of nuts, per 1-ounce (28-gram)
- Almonds:6 grams
- Brazil nuts:4 grams
- Cashews:7 grams
- Hazelnuts:2 grams
- Macadamia:5 grams
- Pecans:2 grams
- Pistachios:5 grams
- Walnuts:2 grams
Nuts improve heart health in people with diabetes.
A 2019 study of more than 16,000 people with type 2 diabetes found that eating walnuts, almonds, hazelnuts and pistachios reduced the risk of heart disease and death.
Okra
Okra is a fruit that is often used as a vegetable. It is an excellent source of hypoglycemic compounds such as polysaccharides and flavonoid antioxidants.
Rhamnogalacturonan, the main polysaccharide in okra, has been described as a potent antidiabetic compound. Additionally, okra contains the flavonoids isoquercitrin and quercetin 3-O-gentiobazide, which help lower blood sugar by inhibiting certain enzymes.
Although animal studies show that okra has potent antidiabetic properties, human research is needed.
Read More: How good okra for Diabetes
Citrus Fruits
Citrus fruits are a wonderful diabetic food that provides you with many types of vitamins and minerals. Citrus fruits such as oranges, grapes and lemons have been shown to have anti-diabetic effects and are very good in your diabetic diet.
Although most citrus fruits are sweet, research shows they can help lower blood sugar. Citrus fruits are considered low glycemic index fruits because they do not affect blood sugar like other fruits such as melons and pineapples.
Eating whole citrus fruits can help improve insulin sensitivity, lower HbA1c, and prevent the development of diabetes.
Read Also: Health Benefits of Celementies
Quinoa
Quinoa is high in fiber and protein, which helps control blood sugar. Since there are so many wonderful quinoa recipes available on the net, quinoa definitely makes diabetic food delicious.
It is rich in cereal, protein, fiber, vitamins, minerals and phytochemicals, a low glycemic index that supports blood sugar levels. Quinoa is easy to cook and delicious, and there are many ways you can make it part of a healthy diabetes diet.
Shirataki Noodles
Right now you can take your noodles and eat them too, noodles are a must for shirataki noodles. It is from Glucomannan flour which is extracted from the konjac root. And it has an excellent food for diabetics.
Glucomannan flour helps in lowering blood sugar levels and also delays stomach emptying, preventing blood glucose after a meal.
Shirataki noodles served at 3.5-ounces (100-grams) contain only 3 grams of digestible carbs and only 10 calories per serving.
However, these noodles are usually liquid, have a fishy odor and should be washed well before use.
Then, to ensure the noodle-like texture, cook the noodles for several minutes in a pan over high heat without fat.
Eggs
Eggs provide an exceptional nutritious source of nutritious food, protein, healthy fats, vitamins, minerals and antioxidants. Some studies have linked egg consumption to blood sugar control.
Eating eggs regularly can also reduce the risk of heart disease in many ways.
Eggs reduce inflammation, improve insulin sensitivity, raise HDL (good) cholesterol levels, and change the size and shape of LDL (bad) cholesterol, maintain eye health and give you a keep it full up to moment.
But recent reviews of controlled studies have found that consuming 6 to 12 eggs per week as part of a nutritious diet does not increase the risk of heart disease in people with diabetes.
Greek Yogurt
Greek yogurt is a great milk choice for diabetics as it has the ability to control blood sugar levels and reduce the risk of heart disease. This is because they contain probiotics.
Studies show that yogurt and other dairy products can help you lose weight and improve your body composition in people with type 2 diabetes. Greek yogurt has less carbs than traditional yogurt, but is rich in protein. The high protein content promotes weight loss, helps to feel longer and thereby reduces calorie intake.
Studies suggest that yogurt intake may be associated with lower blood sugar and insulin resistance.
According to a long-term study of health data from 100,000 participants, daily serving of yogurt is associated with an 18 percent lower risk of developing type 2 diabetes.
If this is a personal goal, it can help you lose weight.
Studies show that yogurt and other dairy foods can help people with type 2 diabetes lose weight and improve their body composition.
High in the calcium, protein and fat found in yogurt its called as conjugated linoleic acid (CLA). it can reduce your appetite and prevent unhealthy food.
Pumpkin and pumpkin seeds
Pumpkin seeds are excellent choice for controlling blood sugar where as it packed with full of healthy fats and proteins .
Pumpkins contain many carbohydrates called polysaccharides, which have been studied for their ability to regulate blood sugar. Treatment with pumpkin extract and powders has been shown in human and animal studies to significantly lower blood sugar levels.
However, more research is needed to find out how blood sugar can be used when a whole pumpkin is fried or boiled.
Dark pumpkin and packed with fiber and antioxidants are an excellent choice for blood sugar control. In fact, in many countries, such as Mexico and Iran, pumpkin is used as a traditional treatment for diabetes.
Kale
Kale is fully packed with fiber and falconoid antioxidants that helps to control and reduce to lower blood sugar levels. That’s why it called and super food.
A study of 42 Japanese adults found that consuming a diet in 7 or 14 grams of kale with a high-carb diet significantly reduced blood sugar levels after a meal compared to a placebo
Research has shown that the flavonoid antioxidants found in kale, including quercetin and kaempferol, have low blood sugar and insulin-sensitizing effects..
Oatmeal
Studies have shown that eating whole grains and high-fiber foods can reduce the risk of diabetes by about 35 to 42 percent. Oatmeal is high in fiber and whole grains. In addition, it contains soluble fiber, which reduces the rate of glucose absorption in the GIT, keeping blood-sugar levels at optimal levels.
Peanut Butter
Peanut butter reduces the amount of fat in your diet for extra satisfaction. This excess fat slows down digestion, which will help you feel longer and avoid overeating carbs. Here again, the important part is control.
Broccoli
In nutritious vegetables Broccoli is one of the most vegetables, it can also helps to maintain your blood sugar levels.
One study found that eating broccoli sprouts reduces blood sugar by 10 percent in people with diabetes. The chemical Sulforaphane in cruciferous vegetables, broccoli and sprouts, lowers blood sugar levels.
Half a cup of cooked broccoli contains just 27 calories and 3 grams of digestible carbs such as vitamin C and magnesium.
Brown bread
You can also eat your toast and sandwich on a diabetic diet. The main unit is controlled and eats 100% whole wheat bread. Many studies have proven that you do not need to completely eliminate carbs from your diabetes diet, but you can only switch to complex carbs like whole wheat bread, which has more vitamins, minerals, than white bread.
