When we hear about diabetes, we first think about blood sugar levels. Diabetes can affect the ability of a body to produce or use insulin. It is the hormone that can turn glucose into energy. If you have diabetes, you may observe some specific effects like lack of mindfulness, weight gain, heart sickness, etc. If you catch it early, you can easily control the blood sugar level in your body. Here, we will discuss the top seven natural foods that you can use to control blood sugar levels in your body.
Whole Wheat:
If you have diabetes, you can’t eat any bread. Its reason is that some bread have higher carbohydrates. When you eat them, they can quickly raise the sugar level in your blood. Therefore, you will have to avoid them. On the other hand, if you want to control your blood sugar, you will have to eat whole wheat bread as it has a low glycemic GI score. Whole wheat bread ingredients have to go through less processing resulting in a low GI score. When bread goes through processing, it removes the fibrous outer shells of grains. If you eat whole wheat bread, you increase your fibre intake. It will stabilize the blood sugar level.
Broccoli and Brussel Sprouts:
Sulforaphane is the most important type of isothiocyanate. It has some essential blood sugar reducing properties. If you want to provide this ingredient to your body, you will have to eat broccoli. Studies show that it has powerful anti-diabetes properties. When you eat it, you can enhance insulin sensitivity. As a result, it will work well to control blood sugar in your body. If you want to increase the amount of glucoraphanin in your body, you should eat Brussel sprouts. This ingredient can also promote insulin sensitivity. As a result, it will prove helpful in controlling type-2 diabetes. It would be best if you also increased the intake of cruciferous vegetables. When you eat these vegetables, you can also reduce your chances of type-2 diabetes. To enhance their effectiveness, you can use mustard seed powder while cooking it.
Seafood:
No doubt, fish and shellfish are the most important resources of protein, minerals, healthy fats and vitamins etc. They will regulate blood sugar levels in your body. If you want to control blood sugar, you must increase your protein intake. When you increase your protein intake, you may enjoy lots of benefits. First, it will become the cause of slow digestion in your body. Secondly, it will decrease the blood sugar spikes in the post-meals. Thirdly, it can also increase the feelings of fullness. As a result, it will prevent you from overeating habits. When you increase the intake of seafood, you can easily regulate blood sugar. According to the research results, if you consume just 26 ounces of fish within a week, you can easily control your blood sugar.
Most Fruits:
Diabetes patients should not eat pineapples and melons. These fruits have high GI scores. As a result, these fruits will increase blood sugar in your body. On the other hand, other fruits have low GI scores. When you eat these fruits, you may not face this problem. No doubt, fruits have natural sugar. We call it fructose. The fruits contain water and fibre that help balance the impact of natural sugar. Anyhow, it would be best if you did not use fruit juices. Its reason is that when you use fruit juices, these juices will increase your GI scores. While making the juices, you can remove their fibrous skins and seeds. Therefore, we can say that if you consume enough fruits, you can also control your blood sugar.
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Oatmeal:
Recommended by a dissertation help firm, Oats have low GI scores. When you eat oats, you will not face the problems of high blood sugar spikes. Moreover, they will also dip the blood sugar levels. Moreover, the oats have B-glucans. They can do lots of things. First, you will never face the problems of insulin responses after eating meals. Secondly, they also play a vital role in improving insulin sensitivity. Thirdly, they can also provide help in maintaining glycemic control.
At last, you can also use them to reduce blood lipids. The research results show that oats are helpful against type-2 diabetes. Anyhow, you should limit your consumption of oatmeal. Its reason is that carbohydrates are only 28 grams in one cup of oatmeal.
Most Nuts:
Research shows that Nuts have become the best source of dietary fibre. Moreover, the GI score of almost all the nuts is less than 55. Nuts are also the best resource of plant protein. They contain a huge amount of unsaturated fatty acids. We can also get some minerals and vitamins from the nuts. That’s why you can easily control blood sugar by eating nuts.
In most cases, we have to eat the whole nuts. It means that we have to eat them in unprocessed form. You can also include nuts as flavours in some other meals. When you use them as flavour, it has a higher GI score.
Yogurt:
If you eat one cup of plain yogurt daily, you can easily reduce your chances of type-2 diabetes as we know that yogurt is a dairy product. If you want to control blood sugar, you can’t eat other dairy products. Its reason is that other dairy products will increase the sugar level in the blood. On the other hand, if you eat yogurt, you will never face this problem. The researchers are still looking for why it is helpful against type-2 diabetes. The GI score of yogurt is less than 50. Anyhow, you will have to consume plain yogurt. If you try to add flavours to the yogurt, its GI score will be increased. Therefore, you should stay away from sweetened yogurt. Anyhow, you can also eat Greek-style yogurt.
Conclusion:
Taking care of your health is imperative. The above mentioned natural foods can be adapted for a healthier lifestyle. You can increase your life span and improve your quality of life by improving your dietary habits.
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