New Delhi: Everyone, whether they have diabetes or not, needs to eat well. However, eating habits have a significant impact on diabetes patients’ blood sugar levels, Time in Range, long-term health consequences, and risk of weight gain. In these areas and beyond, healthy eating habits can contribute to favourable outcomes.
Nowadays, living with diabetes does not require following a strict diet. The recommendations of today are very flexible and customised, with an emphasis on selecting a variety of nutrient-dense foods such as vegetables, fruits, whole grains, legumes, low-fat dairy, lean protein, nuts, and healthy fats.
Here are a few items that you can add to your diet that will help to lower your blood sugar levels.
1. Beans:
Black beans, navy beans, chickpeas, and other beans are high in fibre and a healthy source of both slow-digesting carbohydrates and protein. The mixture not only prevents abrupt glucose spikes and keeps your stomach full, but it also seems to have long-term advantages. They are also affordable, nutritious, and super healthy. Beans, not only have low-glycemic levels, but they are also a type of legume rich in Vitamin B, beneficial minerals (calcium, potassium, and magnesium), and fibre.
2. Nuts:
Nuts are tasty and wholesome with most of them having low net carbohydrates and containing fibre. Research on a range of nuts has revealed that frequent eating may lower blood sugar, LDL (bad) cholesterol, and HbA1c (a measure for long-term blood sugar management) levels, as well as reduce inflammation. Additionally, nuts may also assist diabetics to improve the condition of their hearts.
A type 2 diabetes trial with participants indicated that daily consumption of walnut oil reduced blood glucose levels. This discovery is significant since type 2 diabetics frequently have high insulin levels, which are associated with fat.
3. Oats:
Oats are high-fibre cereals that can help regulate blood sugar levels. According to Oregon State University, oats have a medium GL of 13. One ounce of whole grains is equal to half a cup of cooked oatmeal in the morning. Oats are a popular whole-grain option for people with diabetes because they’re simple to incorporate into your morning routine.
4. Chia Seeds:
Chia seeds are frequently disregarded by individuals, although they truly improve insulin sensitivity and stabilise blood sugar disease. This effortlessly controls every diabetic complication. Additionally, it aids in treating metabolic syndrome symptoms, such as a cholesterol imbalance, high blood sugar levels and high blood pressure immediately following meals.
Protein, fibre, and omega-3 fatty acids are all found in abundance in chia. They are also regarded as a superfood since they reduce the glycemic index of your meals, maintain blood sugar levels, and make you feel fuller for longer. Important substances like calcium, magnesium, folic acid, fibre, and others are also present in chia seeds.
5. Cinnamon:
Cinnamon works wonders for causing muscle and liver cells to react to insulin fast. In turn, this enhances weight loss and maintains a healthy blood sugar level. Additionally, high blood pressure and high cholesterol levels are among the cardiovascular disorders that cinnamon is highly effective in managing. It can also be used to regulate triglyceride levels.