Diabetes patients’ bodies either do not create enough insulin or do not utilize insulin properly, leading glucose to build in the blood. Choosing foods with a low glycemic index (GI) is one strategy to assist manage the disease.
Foods and beverages that the body absorbs slowly are optimal because they do not induce blood sugar spikes and troughs. The GI assesses the impact of various foods on blood sugar levels. People who want to control their blood sugar levels should choose foods with low or medium GI ratings.
People can also pair items with low and high GI scores to achieve a balanced diet. The foods listed below are some of the bests for persons who want to keep their blood sugar levels in check.
- Breakfast should consist of oats
Oats are another fantastic option for people with diabetes due to their low glycemic index and high fiber content. It would help if you chose steel-cut or rolled oats because they are less processed and absorb more slowly into the bloodstream.
Avoid instant oatmeal with added sugar, and when adding fruit or other items to your oatmeal, consider the extra sugar and total carbohydrate intake.
- Vegetables that aren’t starchy
Non-starchy vegetables are one of the healthiest things you can eat if you have diabetes. They’re not only filling, but they’re also high in critical vitamins and minerals that help balance your blood sugar.
You can eat as many non-starchy veggies as you want without worrying about excessive blood sugar rises because they are whole food with trace amounts of sugar and high levels of fiber. Choose fresh, tinned, or frozen vegetables with no added salt or sauce to get the most out of your non-starchy vegetables.
- Seafood
Seafood, mainly fish and shellfish, is an excellent source of protein, healthy fats, vitamins, minerals, and antioxidants, which may aid in blood sugar regulation. Protein is necessary for blood sugar regulation. It aids digestion, decreases post-meal blood sugar surges, and promotes feelings of fullness.
Furthermore, it may assist in avoiding overeating and encourage excess body fat loss, both of which are necessary for maintaining appropriate blood sugar levels. A diet high in fatty fish, such as salmon and sardines, has been demonstrated to improve blood sugar management.
- Consume nuts as a snack
Nuts are low in glycemic index, high in fiber, and a good source of fat. They also include essential nutrients and vitamins such as vitamin E, omega-3 fatty acids, and magnesium, which boost heart health and contribute to a well-balanced diet.
They may also be very beneficial for persons who want to control their blood sugar levels. Snacking on nuts, substantial in protein and healthy fats, will help you feel filled for longer and avoid blood sugar spikes.
- Seeds
Diabetes is known to be controlled by some types of seeds. Chia seeds and flax seeds are the two finest seeds to eat if you have diabetes.
Chia seeds are high in fiber, low in digestible carbohydrates, and have been shown to reduce blood sugar levels. As a person with diabetes, this is tremendously beneficial to proper control.
Flaxseeds are also helpful because they can improve blood sugar control, lower your risk of heart disease, and lessen your risk of stroke. Because flaxseeds can be challenging to absorb, choose ground seeds or take the effort to grind them up at home before consuming them.
