Diabetes is a condition related to high content of sugar in the blood. Sugar is used up by the blood and converted into instant energy or stored for the future. But when the body is unable to use the sugar, the level abnormally rises. It happens when the pancreas is either not producing enough insulin or the insulin is unable to convert the sugar into energy. Diabetes is a rising problem among more than half of the population, irrespective of age these days. However, you can easily lead a normal life with diabetes if you make these dietary inclusions to control blood sugar levels naturally.
Top blood sugar lowering foods
Omega-3 and fatty acid rich fish
Omega-3 and fatty acid rich fishes like tuna, mackerel, salmon, halibut, and trout can help in the control of blood sugar levels. They are rich sources of protein while not introducing any unhealthy fat into the body. Since diabetes restricts the intake of much carbohydrate, you can use these protein rich foods to satiate your appetite in a tasty way.
The benefits of garlic are unlimited and immense as we all know. Garlic also has the power to keep your blood sugar in control and is a good homely medicine for diabetes. It helps to reduce the blood glucose and has been seen to have impacted positively in people tested for fasting blood glucose levels. You can add garlic to your food preparations or use it as a spread for salads and dressings.
Apple cider vinegar
Apple cider vinegar increases the insulin levels in the body and also reduces some enzymes in the stomach that are responsible for diabetes. Apple cider vinegar can be added in a small quantity in a glass of plain water or lemon water and drank before the meal.
Green leafy vegetables
While you have reduced carbohydrates in your diet, it is time to include loads of green leafy vegetables in your diet because they contain antioxidants and necessary minerals and vitamins instead of carbohydrates. Eat spinach, kale, chard, turnip, collards, lettuce, rocket leaves, etc. as they have vitamin A, vitamin B, vitamin C, iron, magnesium, calcium and necessary fibres. These keep you healthy and also reduce your blood sugar levels. It must be there in your diet every day. They also contain lutein to keep your eyes healthy as diabetes patients often suffer from eye problems.
Replace the white grains like rice and wheat in your diet with whole grains like oats, millets and quinoa. White grains increase blood sugar levels because they are high in carbohydrates. Whole grains instead have important nutrients, phytochemicals and high fibre content that keep the blood sugar in control. Whole grain consumption daily increases insulin sensitivity of the body and lowers diabetes in patients.
Apples and other quercetin rich foods like tomatoes and onions have the tendency to reduce diabetes in patients and lower the risk of diabetes in others. It also keeps the heart healthy.
Take a lot of antioxidant rich fruits that are also rich in vitamin C. Citrus fruits like lemon, oranges and berries contain both and is a good choice for snack time. It keeps your body overall healthy and also reduces the concentration of sugar level in the blood.
Research shows that when you increase the fibre intake in your diet, the blood sugar levels in the body go down surprisingly. Thus having a diet of whole grains and leafy vegetables is important for the high fibre content in them. Eat brown rice, oats, quinoa, millets, vegetables and fruits daily.
Lentils, beans, kidney beans, chickpeas and all other sorts of legumes must be there in your diet as an addition to recipes. These are low in fat while being high in protein and fibre. They keep you strong and energetic while reducing the diabetes and preventing heart diseases. High fibre also reduces the breaking of glucose into the blood.
Green tea contains flavonoids which are great in fighting inflammation. Studies have shown that green tea reduces inflammation, lowers blood sugar levels and increases the body’s ability to use the sugar. Take it instead of regular tea and coffee.