5 FOODS THAT CONTROL BLOOD SUGAR
With Type 2 Diabetes, being selective with your food choices can help you control your blood sugar or glucose levels. Carbohydraterich foods like breads, cereal, rice and starchy vegetables can cause this to rise, but it doesn’t mean having to refrain from things you enjoy. Add these healthy options to your grocery list – they are great for the entire family.
Fish like salmon, sardines, anchovies and mackerel are great sources of omega-3 fatty acids DHA and EPA, which are especially important for diabetics. Diabetic patients are at an increased risk of cardiovascular complications, and these fats have benefits for heart health as they help reduce inflammation and improve the way arteries function after a meal.
Think spinach, kale, gai lan, bak choy and chard. Leafy greens are nutritious and low in calories. They are also low-digestible carbohydrates, and don’t cause blood glucose levels to spike. They are also good sources of lutein and zeaxanthin, antioxidants that protect eyes from macular degeneration and cataracts – common complications amongst diabetic patients.
This is a great dairy choice for diabetics as it has been shown to help improve blood sugar control and reduce heart disease, partly due to the probiotics it contains. Greek yoghurt contains only 6 to 8 g of carbs per serving, and is also a great source of protein, keeping you fuller for longer. Bonus: Regular consumption of Greek yoghurt is also known to help with weight loss.
All nuts contain fibre and are low in digestible carbs. They are also low on the Glycemic Index (GI) rating. Foods lower on the GI scale tend to be converted to sugar slowly and steadily, while high GI foods release glucose quickly into the bloodstream. Peanuts have a GI number of 13 which means that after they have been digested completely, they do not add much sugar to the blood.
Strawberries’ antioxidants help reduce cholesterol and insulin levels after a meal. As they have a lowcarbohydrate density, they can help maintain blood sugar levels. They have been found to help improve blood sugar levels. One cup of strawberries contains 49 calories and 11 g of carbs, three of which are fibre, which is known to directly improve insulin sensitivity.