Elevated blood sugar is bad news for everyone. This usually occurs in type 2 diabetes when the body has developed insulin resistance and is no longer able to process the glucose and transport it to the body's cells. Because of this, the glucose continues to flow into the blood and leads to increased blood sugar levels. Type 2 diabetes is the most common type of diabetes.
Blood sugar above normal can not only lead to serious heart problems but also affect the function of your eyes, kidneys, weight and the pace of daily activities. The main factors causing high blood sugar in the body are malfunctioning pancreas, weight gain and genetic inheritance, etc. However, it cannot be denied that many foods are responsible for causing our blood sugar levels to rise dramatically.
A reckless diet high in carbohydrates, sugar, and bad empty calories plays an important role in wrecking our blood sugar levels. In addition to taking medication properly and exercising regularly, you can benefit from working on your diet.
What you need to understand is that you are being deprived of your food. Not eating and staying hungry is just as harmful as eating wrongly. The solution is trying to consume natural foods with a nearly negligible GI (Glycemic Index). Low or zero GI foods are abundant in calories, which makes you feel full and at the same time prevents your blood sugar levels from increasing.
Here is a list of some foods that can be eaten into the world without a worry! In fact, they would help you lower blood sugar and normalize it.
1. Cinnamon:
Cinnamon is gold when it comes to controlling blood sugar levels. It is very effective and is highly recommended by researchers. Consuming cinnamon in various forms can restore our body's insulin sensitivity and decrease insulin resistance. You can drink tea with a cinnamon stick, sprinkle it on your coffee or your food. Regardless of the version, this aromatic spice is very effective in lowering blood sugar.
2. ACV:
Apple cider vinegar is a magical thing. It is beneficial to your skin, hair, bad breath and whatnot. If you are struggling with high blood sugar, try consuming ACV with warm water at least 30 minutes before your meal for the best effect. You can also use it in various salads.
3. Green leafy vegetables:
Spinach, kale, cabbage, bok choy, beets, and broccoli are some of the many healthy options. Green vegetables have a low GI, are high in fiber, and are filled with several vitamins. The antioxidant lutein and various carotenoids are very helpful in lowering blood sugar. They can be roasted, fried, tossed into salads, or mixed into delicious smoothies.
4.Food with high fiber content:
It simply means avoiding refined flour and sugar, and including whole grains in your diet. Choose to eat real fruits and vegetables raw or as a salad instead of just depending on juicing them. Juices are fiber-free and high in carbohydrates, which doesn't help much. You can also try millet, oats, and legumes.
5.Low carb diet:
Carbohydrates are the worst when it comes to high blood sugar. But that doesn't mean you can't enjoy the variety of food. There are certain vegetables that are very low in carbohydrates and have a low GI. You can opt for colorful vegetables like pumpkin, many types of mushrooms, broccoli, peppers, zucchini, tomatoes, asparagus, green beans, Brussels sprouts, cauliflower, cabbage, sweet potatoes and eggplant, etc.
6. Omega-3 fatty acids:
The richest sources of omega-3 fatty acids are fish like salmon, flaxseed, walnuts, chia seeds, and soybeans. The omega-3 fats are good fats and help lower the bad fat in the body. The other good sources of fat are avocados, olives, and canola oil. They're also high in antioxidants, fiber, and calcium.
7. Garlic:
These hot raw cloves are known for their high sulfur content and antimicrobial properties. However, garlic is very effective in controlling blood sugar levels when taken regularly over a long period of time. In addition, it soothes inflammation, high blood pressure and flushes the bad cholesterol out of our body.
8. Dried fruits:
Nuts are an excellent, delicious and healthy source of fiber. Some of the nuts have a glycemic index as low as zero. The only nuts to avoid are cashews with the highest GI. People with high blood sugar should rather prefer almonds, walnuts, and nuts like macadamia. Dried fruits have been observed to increase the body's insulin sensitivity and glucose tolerance.
9. Protein-packed foods:
The best thing about protein foods is that there are many options. It ranges from yogurt, especially Greek yogurt, to eggs, cottage cheese, peanut butter, and what not. You can combine these power foods with items that are low in carbohydrates. Protein-filled breakfasts can be very satisfying, keeping you full for hours while being pampered with a wide variety of flavors.
10. Vitamin C:
Fruit lovers with high blood sugar can really go for citrus fruits as their bodies are already lacking in vitamin C and antioxidants. Another great reason to delight in these fleshy fruits is that they are juicy, flavorful, and high in fiber, adding a lively flavor to any dull dish on your plate.
11. Fenugreek (Methi):
To get the most out of fenugreek, soak the seeds in a cup of water overnight. Strain and drink the water in the morning. You can also cook fresh fenugreek leaves or use the powdered form to sprinkle over each dish. Fenugreek is a potent herb that reduces insulin resistance and lowers glucose levels.
The various benefits of a healthy and rightly nutritious diet can be taken to the next level by keeping an eye on your serving size. Small, frequent meals instead of just two or three heavy meals. It is equally important to keep yourself hydrated.