To easily control your diabetes and lower blood sugar, it’s essential to choose the right foods. You must eliminate the consumption of refined foods and increase the intake of lean meats and vegetables. You should also limit the consumption of foods rich in carbohydrates because of their sugar components. To effectively control diabetes, come up with a list of your favorite foods and eliminate them one after the other depending on other chemical compositions and sugar content. Below are healthy foods to control your diabetes:
Leafy vegetables
They have a high content of nutrients, minerals, and low calories. Leafy vegetables don’t have digestible carbs meaning that they don’t have any effect on sugar levels. Some examples of leafy vegetables include kales and spinach. They are rich in vitamin C and have antioxidant and anti-inflammatory properties. Some of the antioxidants in leafy vegetables are zeaxanthin and lutein.
Fatty fish
This is among the healthiest foods. Some types of fatty fish include mackerel, sardines, anchovies, and salmon. All these are rich in omega-3 fatty acids. Regular consumption of fatty fish is essential for diabetic people since it regulates blood sugar and also reduces the chances of developing stroke and heart disease. Fatty fish is also rich in proteins that help in stabilizing sugar levels in the body.
Berries
They are rich sources of antioxidants, minerals, vitamins, and fiber. Berries are largely consumed by diabetic people looking for low-cost blood sugar management techniques. Some of the best berries that control sugar levels include blackberries, raspberries, blueberries, and strawberries.
Pumpkin
A pumpkin is a great source of antioxidants and fiber that assist in regulating blood sugar. Pumpkins have polysaccharides that help in regulating blood sugar. Its seeds also have numerous proteins and fats that help in control blood sugar.
Eggs
Incorporating eggs into your diet is essential due to their health benefits. First, eggs make you feel full quicker. Secondly, egg consumption decreases the risk of developing heart disease, improves insulin sensitivity, and reduces inflammation. If you take eggs for breakfast, you’ll feel full for the better part of the day and thus maintaining your blood sugar level. Lastly, eggs are rich in antioxidants i.e. zeaxanthin and lutein that protect people against eye diseases.
Avocados
They have high fiber content, few calories, and a lot of healthy fats. Eating avocado is very beneficial to the body. First, it improves diet quality and also has some diabetes prevention properties.
Nuts
They are very nutritious foods with high fiber content and low carbs. Different nuts have different amounts of these digestible carbs. Studies show that regular nut consumption lowers blood sugar and also decreases inflammation. Nuts also help diabetic people in improving their overall heart health. Recent studies have shown that nuts have glucose level regulating properties.
Beans
They are very nutritious and are rich in proteins, magnesium, calcium, potassium, and fiber which assist in regulating glucose in the blood. The soluble fiber contained in beans helps in slowing down the digestion process and thus improving the response of blood sugar especially, after taking meals. Beans have a low glycemic index which is essential when it comes to managing diabetes.
Broccoli
Contains high levels of nutrients such as magnesium and vitamin C. Research shows that broccoli consumption results in lower insulin levels. Additionally, this nutritious vegetable ensures cellular damage protection. A recent study showed that diabetic people who consume broccoli have seen at least 10% blood glucose reduction. Broccoli contains a chemical substance called sulforaphane that is responsible for blood glucose reduction.
Okra
This food contains essential components for regulating blood sugar such as flavonoid antioxidants and other polysaccharides. Research shows that okra seeds have some components for treating diabetes. The major polysaccharide contained in this food is called rhamnogalacturonan and is shown to have anti-diabetic properties.
In conclusion, these are some of the best healthy foods to control your diabetes. Others include oats, yogurt, citrus fruits, apples, chia seeds. All these foods will help you control your blood sugar if you’re diabetic or not. Medical practitioners advise people not to combine these foods with other sugary products to see their true benefits. Consumption of these foods should also be regular.
