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We live in a very fast-paced world. Today, people have very little time to invest in their health. It has led to many lifestyle diseases like diabetes, hypertension, migraine, obesity, etc. We need to be well aware of the food we eat and how it impacts us. Here let’s have a look at the foods that lower blood sugar. This information will be beneficial for those who are health-conscious and for those who have diabetes.
Foods that Lower Blood Sugar
Diabetes is a state where the body does not generate insulin or uses insulin to generate energy. For people with diabetes, consuming foods low in sugar like vegetables and fruits is necessary. Therefore knowing the glycemic index of food also becomes very crucial. Glycemic index is a number given to carbohydrate-rich foods. However, This number is given based on how much blood sugar level the food item increases. The higher the glycemic index, the more blood sugar the food item will increase when consumed.
The foods that lower blood sugar are as follows.
Milk
Milk is a very commonly available drink rich in nutrients. It contains carbohydrates, protein, and calcium. Moreover, it has low sugar levels, making it a very diabetic friendly item. The GI of milk is just 31.
Yogurt
Yogurt is very well known for its digestion-friendly properties. It also has less sugar content (GI-33). Many varieties of yogurt are readily available in the market. Avoid yogurts with artificial sweeteners and high-fat content.
Brown Rice
Brown rice is very nutritious food. It gets packed with vitamins, minerals, and anti-oxidants. Brown rice is better than white rice because of the former’s low glycemic index. Looking at the Nutrients elements, the glycemic index of white rice is 72, while that of brown rice is just 50. Moreover, if one replaces white rice with brown rice, he may reduce type 2 diabetes.
Hummus
The glycemic index of chickpeas is around 28. Surprisingly, hummus, which gets prepared out of chickpeas, has a low glycemic index of just 6. It is due to the addition of lemon, olive oil, and tahini.
Coconut
Coconuts are rich in saturated fats. It is less advisable to use more coconut if you have diabetes. Also, It is best to use it in a limited amount.
Broccoli
It is a powerhouse of nutrients. Also, It has loads of vitamins, fiber, and minerals. It is an excellent source of vitamin C and is among the healthiest of vegetables. The best part is that it regulates blood sugar levels because it is rich in fiber. Its glycemic index is just 10.
Sweet Potato
Sweet potato is indeed a diabetic superfood. Though it is known as ”sweet” potato, its GI is 44, making it safe for diabetes people if consumed in moderation.
Nuts
Nuts are nutrient-dense foods. The use of nuts is highly advisable for people with diabetes. Their GI ranges from 14-21. So make sure you consume almonds, peanuts, walnuts, pistachios, and other nuts daily in a certain amount.
Fish
Having seafood once or twice a week will be of great help in the regulation of blood sugar. In seafood, fishes are rich in omega 3 fatty acids and proteins.
Cinnamon
Cinnamon is an excellent item to add to your drinks. It is preferable to add in a limited way. Furthermore, It will regulate the blood sugar level, but it will also reduce bad cholesterol and increase good cholesterol.
Garlic
It is a very safe food for all. However, many may not like it because of the spicy taste and odor. Moreover, it reduces cholesterol, decreases the risk of cancer, and helps in insulin generation. It has zero carbohydrates, which makes it an excellent addition to the diet of people with diabetes. However, one must take it in moderation. Excess of garlic may result in heartburn, stomach upset, and bad breath.
Tomatoes
Tomatoes don’t contain starch and consuming them helps in the regulation of blood sugar. Moreover, they are rich in Vitamin C, lycopene, and potassium. Tomatoes don’t have many calories. Hence they also aid in weight loss.
Oatmeal
Oats are rich in fiber. It helps in the regulation of sugar levels in the blood. It is a must addon in the diets of those who are health conscious. Regular intake of fibrous oats reduces the risk of diabetes by around 35 to 40 percent.
Spinach
Spinach, full of nutrients, is an excellent source of various vitamins and minerals like zinc, phosphorous, potassium, chlorophyll, manganese, etc. Hence it is perfect in the regulation of sugar in your body.
Apple
The famous proverb “An apple a day keeps a doctor away” holds even for diabetes people. Its glycemic index is just 39. Hence apple is safe when consumed in moderation.
Pasta
You must be wondering from where did pasta come in this article. People often fear indulging in pasta because it has carbohydrates. Fortunately, consuming whole grain high fiber pasta in limited quantities will not increase your blood sugar level.
Cashews
The glycemic index of cashews is just 2. Therefore you may not think much before indulging in them. It is a storehouse of good fats, magnesium, and iron.
Orange
You can consume Orange in moderation. Its glycemic index is just 40. Moreover, its a great source of vitamin C and treats symptoms of cold.
Chili peppers
Chilli peppers are known for their medicinal value for ages. They are also suitable for controlling sugar and a must add on to the diets of people with diabetes.
Beans
Beans contain carbohydrates, but they also contain proteins and fiber. Hence its a low sugar food and is suitable for people with diabetes.
Conclusion
In our busy lifestyle, It is crucial to know and understand the food we eat. Lack of awareness about our food consumption may lead to many health problems. Therefore, it is essential to know the pros and cons of the food we add to our diets.
