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.
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