When your blood sugar level is higher than normal, carbohydrates such as whole grains, pasta, fruits, milk, desserts and bread are usually responsible. When a person is diabetic, having a diet plan is very important because it guides you that the food you eat should be good enough to fit into your eating habits as well as your schedule. Foods with low glycemic index are better options for stabilizing blood sugar than foods with high glycemic index. The glycemic index basically tells how carbohydrates are digested in the body and how fast blood sugar rises. . Foods with a relatively high glycemic index have a rating above 50 and often between 75 and 100.
The goal of a proper diet is to help maintain body weight, improve cholesterol, blood sugar levels as well as blood pressure. According to research and health educators from the American Diabetes Association (ADA), a healthy diet combined with a healthy lifestyle and exercise to maintain a healthy weight can help reduce type 2 diabetes.
Here is a list of foods that lower blood sugar levels.
List of useful foods for diabetes
1. Beans
Beans are rich in fiber and help you feel full longer. Beans, including black beans, contain carbohydrates, but they also contain significant amounts of dietary fiber, protein, and other nutrients, which makes beans have relatively low glycemic levels.
2. Spinach
Spinach is an excellent source of dietary fiber, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorus, protein and carotene. Spinach glycemic index is approximately 0 and is therefore very useful for stabilizing blood glucose levels in diabetics.
3. Green cabbage
These are part of the family of cruciferous vegetables and include: kale, rotabaga, brussels sprouts, broccoli, sprouts, cabbage, turnips, etc. They provide many low-calorie nutrients and cause high blood glucose levels in diabetics. 1 decreases and stabilizes fats, insulin and blood glucose levels in type 2 diabetic patients.
4. Mustard greens
Mustard leaves are very low in calories (27 calories per 100 grams of raw leaves) and fat. However, its dark green leaves carry a lot of plant nutrients, vitamins and minerals. In addition, it contains a very good amount of dietary fiber, which helps control cholesterol levels by interfering with its absorption in the gut.
5. Sweet potatoes
The best among the potato family, boiled sweet potatoes have a glycemic index of 44, which is why they are a great food for diabetics. According to the American Journal of Clinical Nutrition, eating moderate amounts of sweet potatoes will help you maintain a healthy blood sugar level even if you have diabetes.
6. Tomatoes
Fresh tomatoes, if consumed in moderation, have no problem controlling your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 grams of carbohydrates and 1.8 grams of fiber, which is equivalent to 4 grams of pure carbohydrates, while 1 cup of tomatoes contains an average of 4.8 grams of carbohydrates and 1.5 grams of fiber, or 3.3 grams of pure carbohydrates. Its estimated glycemic index is 2 to 4.
7. Oatmeal
Studies have shown that eating whole grains and high-fiber foods helps reduce the risk of diabetes by about 35 to 42 percent. Oatmeal is high in fiber and whole grains. In addition, it is composed of soluble fiber, which slows down the absorption of glucose in the body, thus causing blood sugar levels to be at the right level.
8. Sesame and sesame oil
If you use sesame or its oil, you should know that these two factors reduce the risk of cancer and diabetes.
Sesame contains calcium, magnesium, phosphorus, copper, vitamin B6, protein and many minerals and vitamins, so it is better to add sesame to your food in small amounts or by buying sesame oil and consuming it, the benefits of this substance Take advantage.
9. Nuts
Eating nuts every day can help control type 2 diabetes, according to research from St. Michael's Hospital and the University of Toronto. It should be noted that the glycemic index of nuts is from 14 to 21, which is a lower amount compared to most popular snacks such as crackers.
10. Mushrooms
Depending on the type of mushroom you use, your glycemic index may fluctuate, and mushrooms also have the advantage of adding a whole new flavor to a meal. Portabella is used as a meat substitute due to its meat texture and nutritional value, which contains 22 calories per 100 grams.
11. Cauliflower
Vegetables such as cauliflower are very good in terms of glycemic load. These vegetables are often seen in health news because they are known for their heart disease and anti-cancer properties. If consumed regularly, it strengthens the immune system.
12.Cherry
This fruit has a low glycemic index. Although this index is not as low as some vegetables, but it is considered healthy for diabetics. Cherry is a fruit that you should consider when preparing a list of diets with a low glycemic index.
13. Coconut
Coconut is high in saturated fat, but if consumed sparingly, it does not pose a major threat to your blood glucose levels. Coconut is used to flavor a variety of foods. Also, different parts of it can be used, including meat and coconut juice. However, it is important to know which part to use to determine the glycemic index as well as the nutritional benefits.
14. Apple
Eating an apple a day is good for your health, scientists say. This is because apples provide you with fiber, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39.
15. Peach
You can enjoy the natural sweetness of peaches, and if consumed in moderation, you can control your blood sugar level (glycemic index is 28).
16. Olives and olive oil
Olive and its oil are the enemy of various diseases. These two factors reduce triglycerides, LDL and cholesterol. They also prevent various diseases such as heart disease and many other diseases. You can buy olive oil. Extra virgin, buy virgin olive oil and buy odorless olive oil Protect yourself from many diseases, including diabetes. You can also contact us to prepare bulk olive oil.
17. Carrot
Beta-carotene in carrots helps with vision and is also high in vitamin A. When mixed with peas, it can make a very tasty meal and still keep blood sugar low. The glycemic index of carrots is 19.
18. Broccoli
Broccoli is a superfood that is often found on almost every healthy diet list. Broccoli is very valuable because it provides fiber, minerals, and vitamins. Broccoli has a very low glycemic index of 10 and therefore regulates your blood sugar.
19. Peas
Peas contain 81 calories per 100 grams. They are also high in fiber, potassium and a source of vitamin C and protein. Its glycemic index is 39.
20. Lentils
Lentils are very rich in fiber, minerals and vitamins. Lentils are often overlooked when it comes to a healthy diet for blood sugar, but lentils significantly lower blood sugar. Its glycemic index is 30.
21. Angor
Grapes are very sweet, and many mistakenly believe that grapes should be avoided when it comes to diabetic diets. There are different types of grapes that you can enjoy eating, whether they are red or white. Grape glycemic index is relatively low and is between 43 and 53 depending on the type.
22. Pear
Pears contain various nutrients. Pears are a great choice when looking for a food with a low glycemic index. Its glycemic index is 41.
23. Brown rice
Brown rice is one of the most common foods consumed by diabetics. This is because white rice has a glycemic index of 87, while the glycemic index of brown rice is 55.
24. Green beans
Green beans are one of the most popular foods that are often eaten as a side dish. Green beans are an excellent source of fiber, vitamin C and minerals, so it helps strengthen the immune system and also contains antioxidants. Which neutralizes free radicals and prevents inflammation. Green Bean Blood Glucose Index ranks 15th.
25. Prunes and prunes
These foods have low glycemic levels. They also provide a significant amount of nutrients to the body. The glycemic index of plums is 24 and prunes are 29.
26. Fish
Fish is good for diabetics because it is an excellent source of protein. Fish is rich in omega-3, omega-3 is a type of fat that strengthens the heart and prevents diabetes. Including seafood in your diet and having at least two or more meals a week can help lower your blood sugar levels.
27. Cinnamon
You may be surprised at the health benefits of this interesting spice. Apart from lowering bad cholesterol and increasing good cholesterol, cinnamon has been shown to lower blood sugar.
28. Garlic
Many people are afraid of garlic because of bad breath. But garlic extract increases insulin levels in diabetics and thus lowers blood sugar levels.
29. Hot pepper
Bell pepper is known to be cultivated for thousands of years and is used for food, medicine as well as for decorative purposes. The effect of bell pepper as a medicine is that it can activate the temporary vanillin receptor. This receptor is associated with neuropathic and inflammatory pain, anxiety, and how fats are processed in the body. It is also an important regulator of insulin. This study has led to the production of extracts aimed at drug strategies for the treatment of medical conditions such as diabetes.
30. Vinegar
Vinegar has been used for centuries for a variety of health problems including glucose management, dandruff, excessive sweating, fungal infections and even heartburn. In a study published in Diabetes Care, two tablespoons of vinegar at bedtime helps regulate fasting blood sugar levels in patients with type 2 diabetes.
31. Figs
Although dried figs are available all year round, there is nothing beyond the unique texture and taste of fresh figs. Fig leaf is known as an anti-diabetic property and can reduce the level of insulin needed by diabetics.
32. Sunflower seeds and its oil
Sunflower seeds and sunflower oil contain sodium, potassium and vitamin E. Therefore, they are very useful for the health of the body. On the other hand, because sunflower seeds do not contain saturated fat, its consumption is not harmful for diabetics, but it is also useful for them. It needs the human body in the right amount. After buying sunflower oil and consuming it, you can see your blood sugar decrease.
A translation of the blog https://taromis.com/useful-food-for-diabetes/