Did you know that around 12 to 14% of the US population has diabetes, while about 38%
have pre diabetes? This means that almost 50% of the population is pre
diabetic. Hey there viewers and welcome back to bestie!
To naturally level out blood sugar, a combination of the right diet,
regular exercise and staying hydrated can work wonders. Do you know what happens to your body if
you don’t keep track of your blood sugar levels? It can cause some serious harm to the kidneys,
heart disease and even eye damage. Diet plays an essential role in managing and
regulating diabetes. A diet rich in fiber and low in carbs is ideal. Which foods are these?
Whole Wheat? Sweet potatoes? Yogurt? Today we are discussing
foods that regulate blood glucose naturally.
Barley Kicking off our list with one of the
most fiber rich foods, barley is much better than brown rice. Being versatile, it is one of the most
eaten grains in America. Rich in nutrients, its benefits range from making your heart healthier
to improving digestion and promoting weight loss. It is a well known superfood for diabetics.
The secret is the immense amount of dietary fiber found in barley which gets released
very slowly in the bloodstream without causing a spike in blood glucose level.
It also reduces appetite and lowers the risk of heart disease. Plus it allows
for the proper secretion of insulin thanks to the magnesium present in its kernels.
Have you tried barley? Share any health benefits you experienced in the comments below!
Banana Bananas are one of the most
loved fruits among fitness enthusiasts, especially as a pre workout snack. But
they’re more beneficial than that. They can regulate the release of glucose into the blood.
Although they are high in carbs, they are also packed with fiber which outweighs the cons.
Diabetics are advised to go for food that ranks low on the glycemic index and bananas fit the
bill. Having a medium sized banana will not only help you power through the day but will also keep
blood glucose in check. Unripe green bananas are great to eat too as they contain far less sugar.
Nuts Nuts have
numerous health benefits. From minimizing the risk factors of
heart disease to regulating blood sugar levels, they are superfoods!
Nuts like almonds, cashews and walnuts are beneficial for people suffering from unstable
blood sugar. They’re all chock full of omega 3 fatty acids, vitamin E and magnesium which lowers
bad cholesterol. Cashew and walnut rich diets show no negative impact on maintaining sugar.
Although walnuts are high in carbs, they usually don’t increase body weight.
Whole Wheat Fiber helps with
insulin sensitivity and whole wheat grains are packed with it, making it an ideal choice among
people looking to control their blood sugar. Whole grains include oats, wheat and rye,
and since fiber is extremely difficult to break down it stabilizes the sugar levels.
If you are looking to balance out blood sugar levels,
focusing on whole wheat and cutting down the refined grains is key.
Pairing up this grain with the right veggies and lean protein will constitute for a perfect
meal that keeps sugar levels in check. Making the switch from simple carbs to whole wheat will also
prevent heart disease and rev up the weight loss process. All good things for diabetics.
Yams or sweet potatoes
Sweet potatoes for maintaining blood sugar? Yes! With over 400 varieties of sweet potatoes all over
the world, they’re one of the most underrated healthy vegetables. Packed with the goodness
of fiber, potassium, essential vitamins, protein and folate, they also contain carbs.
You may think it will cause a spike in blood sugar but the fiber slows down this process.
Vitamin C is another essential nutrient found in them which boosts the immune system. All these
elements can help manage diabetes and reduce insulin resistance while managing weight. Even
if blood sugar control doesn’t worry you, sweet potatoes are still part of a healthy meal plan.
Yogurt Most dairy products have a low glycemic
index which makes them an ideal choice for people struggling to keep blood sugar regulated. Yogurt
contains probiotic and active cultures that keep the gut healthy. A healthy gut equals a happy you!
The carbohydrates in one serving of yogurt adds to just 15 grams which is ideal, even for diabetics!
Steer clear from the ones that are artificially sweetened or contain added sugar. Unflavored
greek yogurt is the best way to go. It’ll have the least impact on blood sugar,
unless you top it with sweetened fruit, granola or nuts. Yogurt can come in handy for reducing
the risk of developing type 2 diabetes because of the high protein content, too.
Garlic Inefficient insulin production
causes blood sugar to go haywire. Garlic is one of the safest foods to eat if blood sugar
regulation is what you want. These tiny miraculous pods are secret superfoods containing over 400
different types of plant compounds that cure a diverse range of health problems. From combating
flu to reducing blood pressure and improving cholesterol, they have several medicinal uses.
They’re nutrient dense with vitamin C, B6 and other natural compounds. They help in
regulating blood glucose and can potentially stop diabetes related complications. Garlic has also
been shown to improve heart health, reduce blood pressure and prevent the growth of cancer cells.
Oatmeal Oatmeal is one of the
cheapest and most widely eaten breakfast foods across the world. It has a variety
of health benefits owing to densely packed nutrients like fiber, carbs and zero sugar.
Having it with fresh fruit for breakfast not only keeps you refreshed till lunch but also
won’t allow the blood sugar levels to spike. Being low on the glycemic index it can be your “go to”.
Thanks to the moderate fiber content, it can play a major role in regulating
blood sugar. The soluble fiber also lowers cholesterol and keeps your heart healthy.
No more binging because oatmeal will leave you feeling fuller for longer!
Thinking about having oatmeal for breakfast? Here is what will happen to your body if you
start eating oatmeal everyday. Now back to the food that will regulate your blood sugar levels.
Legumes People who regularly eat legumes like peas,
beans and lentils are less likely to develop diabetes. For a healthy balanced diet with
minor blood sugar spikes, legumes are an ideal food for regulating blood glucose.
They’re low on the glycemic index and are densely packed with nutrients.
Containing low GI carbs, it improves the blood glucose control by getting slowly released into
the bloodstream as compared to foods that are higher in GI. Legumes often assist in
controlling blood glucose levels because they contain both soluble and insoluble fiber along
with resistant starch. A major part of a balanced diet is to eat them two to three times a week.
Fenugreek seeds Fenugreek seeds are small brown seeds
most famous for their medicinal goodness. You can find them in the form of spice, supplement or tea.
Although these seeds do contain fiber that’s not what makes them good for regulating blood sugar.
Other compounds present in them make sure that the body induces slow digestion and absorption of
carbs and sugar. Having as little as 10 grams of fenugreek seeds soaked in water everyday controls
type 2 diabetes. When taken as a supplement, they help decrease the fasting glucose levels as well!
Bitter Melon Bitter lemon is not one of the
more popular foods but it should be! It’s linked with lowering the body’s blood glucose level. This
is because these unique, rugged skinned, green vegetables contain natural insulin. They make
the body more efficient in absorbing and retaining nutrients by blocking their conversion to glucose.
It contains a wide variety of essential nutrients and antioxidants that benefits overall health.
Did you know bitter melons have always been used
for medicinal properties to combat chronic cough, fever and burns?
Protein rich foods High protein foods include chicken,
fish, meat, soy products and cheese. Eating lean protein that is low in saturated fat will offer
the perfect balance for a diabetic friendly meal. Protein rich foods make you feel full
and promote weight loss. Being overweight is a common cause for diabetes or erratic blood sugar.
The best choice would be skinless chicken, skinless turkey, salmon,
sardines and clams. Adding some protein to your meals in the form of yogurt or nut butter
will slow down the process of carb breaking causing only a small spike in blood sugar.
Gooseberry Probably one of the most
underrated fruits of all times, gooseberry has some powerful health benefits. It tastes super
tart and contains immunity boosting compounds that also makes the skin glow and hair look shiny!
Oxidation of cells is another one of the most common causes for irregular blood sugar.
Being packed with vitamins and antioxidants these small green berries protect the cells
from damage and gets rid of toxic free radicals. Having just 5 to 10 ml of freshly
squeezed gooseberry juice decreases fasting and post meal glucose levels.
They also aid in weight loss while normalising metabolism which makes the body more efficient
in its response to insulin. All this makes the insulin stable for a healthy range.
It is important to find the right balance when it comes to managing blood sugar. Blood sugar that’s
too high can cause kidney disease, while too low, can cause seizure and difficulty sleeping.
You can watch these two videos that will give you more information about blood glucose levels.
Try 16 signs that indicate you have high blood sugar
Or, here’s the 13 foods diabetics should be eating
Watch these and learn everything about the
do’s and don'ts of a diabetic friendly diet you need to know.
Have you dealt with blood sugar related problems?
How did you deal with it? Share it with us in the comments below!