Eating a healthy, plant-based diet is one of the easiest ways to improve your health and manage your blood sugar levels. These levels control several hormonal processes in the body – all of which contribute to your mood, your energy, and even your hunger levels.
Consuming a diet that supports the regulation of blood sugar levels is a good way to prevent the risk of type-2 diabetes and obesity. Plant-based foods are often recommended because they’re packed with fiber. Fiber helps reduce the release of sugar in the bloodstream in turn, balancing insulin levels.
High blood sugar has been linked to a heightened risk of heart disease, inflammation, and kidney disease. To help you manage your glucose levels, TABIIB recommends that you add these foods to your diet:
Adding oats and oat bran to your diet can help improve your blood sugar levels due to their high content of soluble fibre. Oats also contain B-glucans which help maintain glycemic control and improve insulin sensitivity. A review found that oat intake has a positive impact on glucose levels in people with type-2 diabetes.
2) Whole Grains
When it comes to buying bread, the best choice you can make is looking for the whole grain kind. Refined grains are bad for health because they have been completely stripped of all their nutrients – which can spike blood sugar levels. Whole grains are recommended because like oatmeal, they are rich in fibre. This helps in blood sugar regulation by slowing down digestion.
It’s believed that consuming nuts, such as almonds and peanuts, can help regulate blood sugar levels. When consumed in conjunction with a low carb diet, almonds can improve insulin sensitivity and work as a “slow burning food”. This is preferred because it reduces the risk of glucose level spikes in blood.
It’s unclear to scientists why yogurt is the only dairy product that helps lower blood sugar. Many posit that it’s due to it belonging to the low-GI food category. A meta-analysis concluded that people who regularly consumed yogurt as a part of their diet ranked lower on the risk of getting type-2 diabetes.
It’s best to avoid sweetened or flavoured yogurts as those contain added sugar; plain greek yogurt is the healthiest alternative.
5) Leafy Greens
This category includes vegetables such as kale, spinach, and chard. Leafy greens high in magnesium and antioxidants can reduce the risk of diabetes even in healthy individuals.
Research has found that people who consume at least 3 servings worth of leafy greens over the week are less prone to having high blood sugar levels. The chances of type-2 diabetes also decrease by 14%.
Cinnamon contains compounds that improve insulin sensitivity. It can also play a role in lower cholesterol and triglyceride levels— both of which are risk factors in diabetes.
It’s important to moderate this intake, however: more than 1/4th teaspoon of cinnamon every day can lead to digestive problems.
Seeds such as chia, flax, hemp, and pumpkin are all nutritional powerhouses. They’re wonderful sources of vitamins and minerals – in fact, chia seeds have 24% of your required magnesium and animal based sources have none. All seeds are also great sources of protein.
Their complete nutritional profile supports blood sugar health on every level. Raw nuts can be tough to digest, so it’s better if you add them to your morning smoothie or in a salad.
Alternate Ways To Reduce Blood Sugar
Nothing beats having a healthy, well-balanced diet. However, there are other ways you can manage your blood sugar levels. These include:
-Not skipping meals – in fact if you add green tea as part of your afternoon drink and dark chocolate as an evening snack, you can effectively regulate your blood sugar levels.
-Staying hydrated and nourished
-Finding an effective stress management strategy
-Maintaining good overall physical and mental health
For people with diabetes, these strategies must be used alongside any medication that is prescribed. This is imperative to ensure that risks of further complications are avoided.
If you’re concerned about your blood sugar levels or need advice on how you can manage your health, you can book an appointment with a doctor on TABIIB.