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7 healthy food changes to aid with blood sugar and diabetes management

 People with prediabetes or diabetes must exercise considerable caution when it comes to their eating habits. As a result, determining which foods and beverages are the greatest options might be difficult at times. But don't panic; Dr. Ganesh Kadhe, an associate director, of Abbott's nutrition medical and scientific affairs, has compiled a list of 7 foods that can help you keep your blood sugar levels in check.



Beans are a legume (of any kind)

Lentils, kidney beans, black beans, and chickpea beans are all low glycemic index foods. It implies that their carbohydrates are released gradually, reducing the likelihood of blood sugar rises. They're so good that eating a cup of beans every day for three months as part of a low-glycemic diet reduced (hemoglobin A1c) HbA1c levels by half a percentage point, according to a recent study.

Apples

You might think that fruits have no place in a diabetic diet, however, apples are also low in glycemic index. One strategy to control blood sugar levels is to eat foods with a low or medium glycemic index. Apples are high in fiber, vitamin C, and are fat-free, so eating one a day has its advantages.

Almonds

These crunchy nuts are high in magnesium, a mineral that aids in the body's efficient usage of its own insulin. To get your daily dose of this blood sugar-balancing mineral, try to include more almonds in your diet. Almonds are also abundant in monounsaturated fatty acids, protein, and fiber, making them an excellent food for controlling blood sugar levels.

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Spinach

This leafy green vegetable has only 21 calories per cooked cup and is high in magnesium and fiber, all of which are beneficial to blood sugar levels. In addition, spinach may be eaten raw, sautéed with olive oil, in your favorite palak paneer, or blended, making it a versatile option!

Chia seeds

One of the most effective ways to improve your blood sugar is to lose or maintain weight. Chia seeds can assist you with this. People with diabetes who added around an ounce of chia seeds to a calorie-controlled diet for six months lost four pounds and an inch and a half off their waistlines, according to one study. Apart from being high in fiber, these little jewels are also high in protein and contain 18% of your daily calcium requirement.

Blueberries

Blueberries contain chemicals that have been demonstrated to help lower heart disease risk and enhance insulin sensitivity. In one study, consuming the equivalent of around 2 cups of blueberries daily enhanced insulin sensitivity in obese adults with insulin resistance. They're also high in fiber, as well as other minerals like vitamin C and antioxidants.

Oatmeal

Oatmeal is not only beneficial for your heart, but it can also help you manage your blood sugar. Steel-cut and rolled oats, like apples, have a low glycemic index. Steel-cut and rolled oats are excellent choices, but highly processed instant and quick oats have a higher glycemic index, making them less blood sugar friendly.

 read more: healthy food

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