Everyone likes a good sweet or high-carb treat every once in a while, but if you have diabetes or even prediabetes, it’s important to watch your diet so you don’t take your blood sugar in a dangerous place. If you’ve been diagnosed with prediabetes, the good news is that diet can help significantly reverse the condition.
On the other hand, if you are diabetic, you will probably need medication to control your body’s blood sugar.
There are no foods, herbs, or supplements that can lower blood sugar, but some foods are good for a diabetes diet because they don’t raise blood sugar when eaten. Fortunately, there is an easy way to determine which foods are involved.
The scale that measures the rise in blood sugar for a particular food is called the glycemic index. Foods with a low glycemic index are ideal for people who monitor their blood sugar. We have compiled a list of 11 foods with a low glycemic index, and despite what you may think, these are tasty options that you won’t have to force yourself to eat. Some, like # 4 and # 7, are even sweet!
1. Lawyers
There has been much discussion in the media that avocados represent “good fat”, but little explanation of what it really means. The fats in avocados are mainly polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA), which can actually improve insulin sensitivity, as well as blood pressure, reduce inflammation and increase the feeling of satiety after eating.
Avocados are a low-glycemic food that researchers say may reduce the risk of developing metabolic syndrome, which is simply the name for a group of risk factors that can lead to diabetes. Apart from the high price, there is no reason not to eat avocado every day.
2. Fish with omega-3 fatty acids
Protein is one of the main building blocks of our cells. It allows the body to maintain and repair itself, but it does not affect blood sugar. Proteins are also much more abundant and satisfying than carbohydrate-rich meals, so they help control blood sugar by reducing the need for snacks.
Fish is an excellent source of protein with the added benefit of omega-3 fatty acids. This makes fish an ideal protein for a diabetes diet, as it has been found that omega-3 fatty acids increase the levels of a hormone called adiponectin which improves insulin sensitivity and reduces the risk of developing an diabetes in its own right. The best types of fish for omega-3s are salmon, albacore, mackerel, trout and halibut.
3. garlic
Garlic may well be considered the spice of life. It is very tasty but without carbohydrates, so it is not at all on the glycemic index. You can use as much garlic as you want to flavor your meals without worrying about an increase in blood sugar.
In fact, garlic has been shown to reduce fasting blood sugar. Studies have shown that onions have a similar effect on blood sugar, presumably because garlic and onions contain a compound called allicin which gives them their distinctive taste and smell.
4. Cherries
The fruit contains natural sugar and will raise your blood sugar, but some fruits still have a low glycemic index and can be safely eaten with a diabetes diet. Sour cherries are a great example.
They contain a compound called anthocyanin which protects against diabetes and obesity. Sour cherries also have a relatively low GI score. Only grapefruit has lower scores, so the two fruits can be a great substitute for sweeter bananas, pears and apples.
5. Leafy greens
You probably knew it was going to happen. He always encourages us to eat our green leafy vegetables, whatever the disease. Indeed, foods like lettuce, spinach, cabbage, kale, Swiss chard and turnip are rich in fiber and essential nutrients. Two in particular, magnesium and vitamin A, can help lower blood sugar.
If you can manage 1.35 servings per day, you will get a 14% reduction in the risk of developing type 2 diabetes.
6. Chia seeds
Chia seeds represent an impressive little nutritional pack, which contains a lot of fiber and healthy fats, as well as antioxidants, omega-3 fatty acids and calcium.
Research has shown that regular consumption of chia seeds can lower LDL cholesterol and triglycerides, which are dangerous when they get too high. Chia seeds will not affect your blood sugar level as they have a GI score of 1.
7. Blueberries and blackberries
Here’s another sweet gift you can expect. Blueberries and blackberries rank slightly higher on the glycemic index than tart cherries, but are still in the range of low glycemic foods with GI scores of around 40.
These fruits are also rich in fiber and contain these important anthocyanins to prevent an increase in blood sugar. One study in particular found that adding blueberries to smoothies can improve insulin sensitivity in people with insulin resistance.
8. Almonds and other nuts
Different varieties of nuts have different GI scores, but most are still considered a low glycemic index food. Almonds (with a GI score of 0) are particularly good for a diabetes diet because they have been found to regulate blood sugar and limit spikes after eating.
In fact, studies have shown that people who eat 2 ounces of almonds per day have lower fasting glucose and insulin levels. Almonds can also increase insulin sensitivity in prediabetics. By the way, the nut with the highest GI score is the cashew, at 22.
9. Whole grains
If you are concerned about blood sugar, you should choose carbohydrates carefully. A guiding principle of this is to always eat whole grains over refined grains. These have been so thoroughly processed that virtually all of the nutritional value is removed.
Whole grains, on the other hand, contain much more fiber, nutrients, and phytochemicals (chemicals naturally found in plants). Whole wheat bread has a score of around 51 on the glycemic index, which always makes it something to eat better in moderation.
10. eggs
Eggs have a somewhat erratic reputation for their cholesterol content, but studies have shown that eating eggs does not actually increase bad cholesterol.
For people with diabetes or prediabetes, eggs are a fantastic staple because they are loaded with protein and have a glycemic index of 0.
11. coffee
Good news, coffee lovers! It can be healthier if you increase your coffee intake by one cup per day. Of course, it depends on how much you drink, but some studies suggest that drinking more coffee, whether caffeinated or decaffeinated, can reduce your risk of type 2 diabetes by more than 10%.
As long as you don’t add a ton of sugar or cream to your beer, coffee is a habit that you can feel good about.
conclusion
To control diabetes, reverse prediabetes or reduce the risk of developing it, it is important to make sure your diet is rich in foods with a low glycemic index. Foods are generally considered to have a low glycemic index if they have a score of 55 or less. Remember, this index ranks foods that contain carbohydrates, so there are many options that score 0.
However, carbohydrates are an important part of our daily diet because they provide fuel ready for energy. The goal of any low GI diet should be to moderate your carbohydrate intake so that you have enough energy to get through the day without letting extra sugar float in your bloodstream. Walking can be very fine, but the 11 foods on our list are healthy options you can eat without worry.
