Blood sugar lowering foods the best are whole grains, fruits and nuts and garlic. In addition, vegetables, fruits and oatmeal are suitable for consumption by diabetics.
If you have diabetes or may be at risk, it’s best to start regulating blood sugar levels by following a healthy diet. In addition, you also need to be aware of the glycemic index of the foods contained in them.
Eating the right foods such as carbohydrates, fiber, foods high in fiber and contain healthy fats so that they can help prevent blood sugar spikes.
However, eating high carbohydrate foods that contain lots of sugar can make it difficult for you to control diabetes.
Knowing the glycemic index of foods can help you make the right diet choices. Low-glycemic foods contain higher amounts of fiber, vitamins and minerals.
Due to their high fiber content, these foods are digested slowly. Diabetics should try to eat more low-glycemic foods to avoid spikes in blood sugar.
The following foods lower blood sugar and stabilizes blood sugar for diabetics:
1. Whole grains
Whole grain foods like brown rice will have a less extreme effect on blood sugar levels because they aren’t digested quickly. Because whole grains have more fiber.
A 2007 study in Hormone and Metabolic Research showed that eating a diet rich in fiber (more than 30 grams of fiber a day), particularly through whole-grain products can lower the risk of type 2 diabetes.
2. Fruits and vegetables
Fruits and vegetables are examples of healthy carbohydrates that are rich in fiber. For diabetics, doctors recommend eating five servings of fruits (two servings) and vegetables (three servings) a day to maintain healthy blood sugar levels.
Ripe fruit tends to have a higher glycemic index than underripe fruit. Eating fruit with skin can be beneficial. Because skin contains more fiber and can help regulate your blood sugar.
3. Oatmeal
Oats are another good choice for diabetics because of their low glycemic index value and high fiber content.
In a 2015 review published in the journal Nutrients found that eating whole grains with at least 3 grams of soluble fiber daily can help type 2 diabetes patients control blood glucose levels by improving insulin sensitivity.
4. Nuts
Nuts are low glycemic, high in fiber and a source of healthy fats. They also contain beneficial nutrients and vitamins such as vitamin E, omega 3 fatty acids and magnesium which can improve heart health and contribute to a balanced diet.
A 2011 study published in the Journal of the American College of Nutrition found that consuming more than a quarter of an ounce of nuts a day can lower factors for type 2 diabetes, such as body mass index and waist circumference.
The healthiest nuts for diabetics are almonds, cashews and peanuts.
5. Garlic
There is evidence to suggest that garlic can help control blood sugar by increasing insulin levels in the body. Allici, allyl propyl disulfide and S-allyl cysteine sulfoxide contained in garlic can help increase insulin sensitivity.
For example, a 2017 study published in Food and Nutrition Research found that consuming between 0.05 and 1.5 grams of garlic (from a supplement) a day was associated with reduced blood glucose levels in patients with type 2 diabetes.
Try seasoning your food with garlic powder or puree a few crushed cloves of garlic while you cook. So that garlic can be food lowering blood sugar which is suitable for diabetics.
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