Are you a diabetic? We know how important it is to find foods that keep your blood sugar level under control.
The first step to take when you’re a diabetic is to curb your carb intake. However, there are certain foods that can help you lower your blood sugar levels and also increase insulin sensitivity.
In addition to your medications and regular exercise, incorporating the foods on our list helps you manage your blood sugar levels while still providing you with some of the essential nutrients your body requires.
Broccoli, like kale, is a cruciferous vegetable and very nutritious. There is a compound called sulforaphane which is common to plants in the cruciferous family. This substance aid anti-inflammatory processes that help in blood glucose control.
As we said earlier, broccoli contains several nutrients like vitamins c and magnesium – which has been linked to blood sugar reduction, while deficiency may increase the risk of diabetes. Broccoli is very low in calorie and carbohydrate but rich in other nutrients which makes it a very good food for managing high blood sugar and improve general health.
2. Foods with high-fiber content
Foods such as mangoes, grapefruits, corn, green beans, spinach, and peas are very rich in fiber. There are two kinds of fiber, soluble and insoluble fiber. Soluble fiber helps in slowing down carb digestion and sugar absorption. Thus, preventing blood sugar spikes. Also, it helps in regulating the blood sugar by increasing insulin sensitivity. Insoluble fiber aid the waste eradication process and prevents constipation.
Fish is one of the most nutritious foods you’re ever going to find. Very rich in protein, which is important to keep your hunger in check. Fatty fish like sardines and mackerel are also rich in the fatty acids, which contain substances known to benefit the heart immensely.
Numerous studies have shown that people who have a very high amount of omega-3 fatty acids in their blood usually have less body-wide inflammation, which is an important factor with weight problems and diabetes sufferers.
Fish rich meals have also been linked to reducing the risks of cardiovascular diseases and stroke, which are both diabetes complications. According to a study, people who ate broiled or steamed fish reduced their risk of developing stroke by 3 percent. However, fried fish should be avoided as it increases the risk.
4. Dark chocolate
Research has shown dark chocolate contains a substance called flavonoid. This substance helps in the reduction of insulin resistance and fasting blood sugar, which is the amount of blood sugar present in the blood when you’ve not eaten. Dark chocolates also curb cravings for sweet, salty and fatty foods, which can increase blood sugar levels. In addition, eating dark chocolate can also result in a significant drop in blood sugar levels and improve blood vessel function. However, these helpful substances are specifically found in dark chocolate and not white chocolate. In any case, dark chocolate should only be consumed occasionally as they contain a high amount of fat and calories which are not particularly desirable for a diabetic.
Cinnamon is a spice that can be incorporated into some of your meals. You can add a stick of Cinnamon to your morning coffee or use to spice your potatoes or soup. Researchers have claimed that diabetes sufferers who consumed half teaspoon of cinnamon daily witness a reduction in their blood sugar level as the cells become more sensitive to insulin. Also, their overall cholesterol level drops no less than 25%, which is impressive. Cinnamon is rich in chromium, a mineral which has an important effect in the way insulin is received by the body cells.
Cinnamon also reduces the risks of having sugar spikes after eating and heart-related complications if taken regularly for about 30-40 days.
The first step to healthy dieting for someone diagnosed with diabetes is to reduce carb intake, by replacing the carbohydrates with high fiber rich foods. If you’re taking less sugar, you should see your blood sugar level drop considerably. In addition to healthy dieting, encourage weight loss by engaging in physical exercise and take appropriate medications as instructed by your doctor to effectively manage high blood sugar.