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Blood sugar control can be difficult, particularly because everyone’s body responds differently to different foods. Some foods can cause your blood sugar to rise faster than others. It’s important to keep track of what you consume in order to figure out which foods cause your blood sugar to spike more than others. Blood sugar levels can be controlled by consuming five small meals spaced two to three hours apart during the day. These meals will provide a carbohydrate proportion that is suitable for your body and level of physical activity. Consult a licensed dietitian to determine the amount of carbohydrate that is suitable for your diet.
It is vital to make healthy food choices in order to maintain blood sugar regulation and avoid diabetes from progressing. There are a range of functional foods that can help you better manage your diabetes. Let’s take a look at some of the best diabetic foods to consume.
These tiny fruits are nutrient-dense and have a low glycemic index rating. When eaten in one serving portion, blueberries do not cause as much of a sudden increase in blood sugar as other foods. In reality, studies show that they can help with insulin sensitivity. This means the cells are more open to glucose and there is less glucose floating around in the blood, lowering the risk of diabetes progressing.
Blueberries, according to researchers, are rich in antioxidants and have a powerful anti-inflammatory impact. Fiber, potassium, folate, and vitamins C and B are also present. Blueberries’ fiber helps to lower cholesterol levels in the blood, which lowers the risk of cardiovascular disease in people with type 2 diabetes.
Chickpeas, beans, and lentils are popular legumes with a low glycemic index. According to studies, these foods can help people with type 2 diabetes lower their hemoglobin A1C levels and blood pressure.
In diabetics, legumes increase blood sugar regulation and reduce cardiovascular risk, according to the American College of Cardiology. Consumption of legumes and whole wheat products together enhanced blood sugar regulation in this report. Overall, integrating high-fiber, low-glycemic-index carbohydrates into one’s diet will help enhance heart health and blood sugar control.
8/10. Plant-based meals
Vegetarians have a lower chance of developing type 2 diabetes, according to research. This could be due to their lower BMI, but it could also be due to their diet. They eat a lot of nutrient-dense foods, such as fruits, vegetables, nuts, and legumes, but they don’t eat meat. Hemoglobin A1C, blood pressure, and triglycerides are all reduced as a result.
Not only do diets based on whole plant foods optimize protective foods, but they also exclude animal-based foods, especially processed red meat, which appear to promote insulin resistance. Animal fats and protein have been related to an increase in type 2 diabetes risk and metabolic deterioration of insulin resistance.
7/10. Olive Oil
People experiencing type 2 diabetes can benefit from replacing saturated fats with unsaturated fats. The type of fats consumed on a regular basis has a significant impact on one’s health, especially when it comes to weight gain. When a person’s diet is high in unhealthy fats and he or she gains weight, the risk of insulin resistance rises.
In order to avoid the development of type 2 diabetes, it is important to maintain a healthy weight and regulate glucose levels. Switching unhealthy fats and oils for heart-healthy fats and oils will help you achieve this. Extra virgin olive oil, avocado oil, and walnut oil are among them. Their anti-inflammatory properties aid glucose utilization.
6/10. Nut Butter
Per day, a serving of nuts equals 1 oz of nuts or 1 tablespoon of nut butter. According to research, this is linked to a lower risk of heart disease, which is a significant risk factor for type 2 diabetes. After eating 2 nut ounces per day with carbohydrates, blood lipids and blood sugar levels improved.
Consider serving nuts or almond butter with fiber-rich low-glycemic carbohydrates. Fruits like green apples and blueberries fall into this category. Blood sugar levels rise more slowly and glucose regulation is retained when these foods are eaten together. Make sure the nut butters you buy don’t have any added sugars. Low-fat alternatives, in particular, can be unhealthy because they contain more sugars than other varieties.
Asparagus is a non-starchy vegetable that contains just 5 grams of carbohydrates per serving and 2 grams of fiber. Asparagus helps keeping blood sugar levels in check and improves insulin production, according to the British Journal of Nutrition. Half a cup of asparagus, or about six spears, is called a serving.
Asparagus also lowers the risk of coronary heart disease, a condition linked to diabetes. It has 33 percent of the daily recommended folate intake. To further reduce the risk of heart disease, the American Heart Association recommends consuming foods high in folate.
Avocados are rich with healthy fats that are also good for your heart. Avocados are a fantastic source of monounsaturated fats that can be used to replace saturated fats. A research published in the American Journal of Clinical Nutrition found that women who consumed a lot of good fats, such as avocados, were 25% less likely to develop type 2 diabetes than women who ate less good fats.
Avocados are high in fat, with 4 grams per 14-ounce serving, and should be handled as a fat rather than a fruit. Avocados go well with carbohydrates like whole wheat toast for a well-balanced, diabetic-friendly snack. Put a ripe avocado in a brown paper bag and leave it on the counter for the day to speed up the ripening process.
Broccoli is a non-starchy vegetable with a high antioxidant content, making it a superfood. It contains more vitamin C per 100g than an orange. This dark vegetable also contains vitamin A, which is good for your eyes, teeth, and skin.
Broccoli, like cabbage and cauliflower, is a cruciferous vegetable that has been linked to a lower risk of heart disease death. Vegetable intake is linked to better long-term health. One cup raw or 12 cup cooked is a serving size. Consider having a stir fry with broccoli and hummus. Chop the move off the broccoli and steam it until it is bright green.
Flaxseed is high in fiber and antioxidants, which can help prevent heart disease, which is a significant risk factor for diabetes. People with type 2 diabetes who supplement their diets with ground flaxseed have lower fasting blood glucose levels, according to research. Flaxseed can also help to lower overall cholesterol levels. The fiber helps to reduce the blood glucose spike that happens when carbohydrates are consumed. It goes well with various foods.
Consider using 1 tablespoon in your diet, which includes 3 grams of fiber. It can be poured on yogurt or cereal, or crushed and blended into a smoothie. For a fiber boost, sprinkle the nutty flavor over salads or in breads.
Omega-3 fats found in fatty fish help to minimize inflammation and other heart disease and stroke risk factors. In addition, it’s an excellent source of protein, which is important for blood sugar control.