Diabetic Diet: 10 Foods to Help You Control Your Blood Sugar

What and when you eat can affect your blood sugar level. When you are diagnosed with diabetes, what you eat can help you control your blood sugar. Carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts can cause your blood sugar to rise. Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day.

The good news is certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. Here’re 10 foods that can assist in controlling your blood sugar level:

Garlic
Garlic is best for blood sugar. It is good for lowering your blood sugar and cholesterol levels. Patients of diabetes must consume extract of garlic that can increase their insulin. In this way their sugar level can be reduced.

Cinnamon
Cinnamon is effective in reducing blood sugar. It has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level. Cinnamon can also lower blood sugar levels by up to 29%. It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal.

Apple Cider Vinegar
Vinegar made from apple cider is found to be very beneficial for good health. Vinegar significantly influences your body’s response to sugars and improves insulin sensitivity. Thus, decreases spikes in the blood sugar that are commonly found in type 2 diabetic people. To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.

Green Tea
Research studies have found that green tea can destroy the ability of body in absorbing blood sugar. Green tea also contains flavonoids that are enriched with anti-inflammatory properties.

Citrus Fruit
Diabetic people have lower level of vitamin C in their body; therefore citrus fruits are best for them. It may seem quicker to get it from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice. You can eat oranges, tangerine, lime, kinnow, calamondin, tangor, grape fruit, lemon, key lime, hyuganatsu and many more.

High-Fiber Foods
People who increase their fiber intake from 24 to 50 gram daily have dramatic improvements in blood sugar levels. In fact, high-fiber diet is as effective as some diabetes medications. Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.

Healthy Fats
Monounsaturated fatty acids (MUFAs) are important components of a healthy blood sugar eating plan. MUFAs improve fasting and average blood glucose. They also lower insulin resistance. You can get them from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados.

Greens
Try kale, spinach, and chard. All of these green leafy vegetables are good sources of lutein, a carotenoid that's good for the eyes. That's especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C.

High-Quality Protein
You can find it in eggs, beans, milk, cheese, and unsweetened yogurt. Peanut butter on a celery stick is a good fat and protein mix for a healthy, satisfying snack.

Fenugreek
Fenugreek lowers blood sugar levels in people with both type 1 and type 2 diabetes. The fiber in fenugreek seeds is effective in slowing down digestion of carbohydrates. Fenugreek seeds are also considered one of the safest herbs for diabetes.

photo: healthaim.com

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