Increased blood sugar is a bad news for all. This usually occurs in Type 2 diabetes, when the body has developed a resistance to insulin and is no longer capable of processing and transporting the glucose into the body cells. For this reason, the glucose keeps flowing into the blood and leads to increased blood sugar level. The Type 2 diabetes is the most common form of diabetes.
Blood sugar above the normal levels can not only lead to serious heart problems but may also impair the functioning of your eyes, kidneys, your weight and the pace of daily activities. The main factors causing increased blood sugar in the body include improper functioning of the pancreas, weight gain, and genetic inheritance etc. However, it cannot be denied that many foods are responsible for shooting our blood sugar levels to a drastic degree.
A reckless diet which is high in carbs, sugar and bad empty calories plays a major role in ruining our blood sugar balance. Apart from taking medicines properly and exercising regularly, you can get great benefit from working on your diet.
What you need to understand is keeping yourself deprived of food won’t help at all. Not eating and staying hungry is as damaging as eating wrong foods. The solution is trying to consume natural foods that have an almost negligible GI (glycemic index). Food with low or zero GI has good calories in abundance, which makes you feel satiated and at the same time doesn’t raise your blood sugar level.
Here’s a list of some foods that can be included in the diet without a worry in the world! In fact, they would help you lower the blood sugar and bring it to normal.
Cinnamon is gold when it comes to controlling the blood sugar level. It is very effective and highly recommended by the researchers. Consuming cinnamon in various forms can actually regain our body’s insulin sensitivity and decrease insulin resistance. You can have tea with a cinnamon stick in it, sprinkle it on your coffee or food. Whatever version, this aromatic spice is quite effective in lowering the blood sugar.
Apple Cider Vinegar is a magical thing. It is beneficial for your skin, hair, bad breath and what not. If you are struggling with high blood sugar, try consuming ACV with warm water at least 30 minutes before your meal, to see the best effect. You can also use it in different salads.
3. Green Leafy Vegetables:
Spinach, kale, cabbage, bok choy, turnips, and broccoli are some of the many healthy options. Green vegetables have a low GI, rich in fibers, and are filled with multiple vitamins. The antioxidant lutein and various carotenoids are very helpful in reducing the blood sugar. They can be roasted, fried, tossed into salads, or blended into delicious smoothies.
4. High Fiber Foods:
It simply means avoiding refined flours and sugars and including whole grains in your diet. Opt for eating proper fruits and vegetables in raw form, or as salads, instead of just depending on juicing them. Juices lack fibers and have many carbs, which is of not much help. You can also try millets, oats, and legumes.
5. Low-carb Diet:
Carbs are the worst when it comes to high blood sugar. But that does not mean that you cannot enjoy the variety of food. There are certain vegetables which are very low in carbohydrates as well as have low GI. You can opt for colorful veggies like squash, plenty of mushroom varieties, broccoli, bell peppers, zucchini, tomatoes, asparagus, green beans, brussels sprouts, cauliflowers, cabbages, sweet potatoes, and eggplants etc.
6. Omega-3 Fatty Acids:
The richest sources of omega-3 fatty acids are fishes like Salmon, flax seeds, walnuts, chia seeds, and soybeans. The omega-3 fats are good fats and help in lowering the bad fat in the body. The other good fat sources are avocados, olives, and canola oil. They are also rich in antioxidants, fibers, and calcium.
These pungent raw cloves are famous for high sulfur content and antimicrobial properties. But, garlic is very effective in controlling blood sugar level when taken for a long time regularly. What’s more is that it also alleviates inflammation, high blood pressure, and flushes out the bad cholesterol from our body.
8. Dry fruits:
Nuts are superbly delicious and healthy sources of fibers. Some of the nuts have a glycemic index as low as zero. The one nut you should avoid is cashew nuts with the highest GI. People with high blood sugar should prefer more of almonds, walnuts, and nuts like macadamia. Dry fruits have been observed to increase insulin sensitivity of the body and increasing glucose tolerance.
9. Protein-packed Foods:
The best thing about protein packed foods is that there are lots of options. It ranges from yogurt, especially Greek yogurt to eggs, cottage cheese, peanut butter and what not. You can mix and match these power foods with items that have low carbs in them. Breakfasts packed with protein can be highly satisfying and keep you full for hours, while also pampering you with a variety of tastes.
10. Vitamin C:
Fruit-lovers with high blood sugar can really opt for citrus fruits, as their bodies already lack vitamin C and antioxidants. Another great reason to gorge on these pulpy fruits is that they are juicy, tangy, rich in fibers, and add vibrant flavor to any dull dishes on your plate.
11. Fenugreek (Methi):
To get the best out of fenugreek, soak the seeds overnight in a cup of water. In the morning, strain it and drink the water. You can also cook fresh fenugreek leaves or use the powdered form to sprinkle over any dish. Fenugreek is a potent herb that reduces insulin resistance and lowers the glucose level.
The various benefits of consuming a healthy and rightly nutritious diet can be enhanced to next level by keeping an eye on your portion size. Having small, frequent meals instead of just two or three heavy meals. Keeping yourself hydrated all the time is equally important too.