Foods That Control Blood Sugar (Diabetes & Diet):
Diabetes is not a death sentence. It is a disease which comes with our lifestyles that one can manage and live with. There are many simple, natural ways to keep blood sugar levels under control and hence reduce complications. However, please do take your doctor's advice seriously and consult him/her before trying anything new.
When you have type two diabetes, what you eat can help
you control your blood sugar, stave off hunger, and feel full longer.
“Diabetes is when your blood sugar or glucose levels
are higher than normal. Its carbohydrate foods like Cereals, Rice, breads, pasta,
Milk, fruits and desserts that can cause this rise," says Diabetes
specialist.
Your diet plan should focus on the amount and type of
carbs you put on your plate throughout the day.
But it’s also important to have favorite foods you
enjoy. You want to eat enough food so that you feel satisfied and avoid
overeating and poor choices. Here are few foods that Specialists says can help
keep your blood sugar under control and make you happy and healthy to live.
Raw, Cooked,
or Roasted Vegetables:
Raw, Cooked, or Roasted Vegetables are always good for
health and also these add color, flavor, and texture to your meal. Choose
tasty, low-carb vegetables, like onions, eggplant, mushrooms, Brussels sprouts,
tomatoes and low-carb squashes, like zucchini. Start adding them with dips such
as low-fat dressings, guacamole, hummus, and salsa, or roasted with different
seasonings such as garlic, rosemary or cayenne pepper.
Water:
A study says that increased water intake plays a vital role in how the body regulates blood sugar levels. When the body is dehydrated, vasopressin, a hormone that helps to hydrate the body, signals the liver to produce more glucose, which increases blood glucose levels.
Greens veggies:
Go beyond your regular salad and try spinach, kale and
chard. (They’re healthy, delicious, and low-carb.)
Roast kale leaves in the oven with little olive oil
for quick, crunchy chips. You can also mix greens in with roasted vegetables to
add flavor, texture or serve them with a little protein, like salmon.
Chia seeds:
Chia seeds are a wonderful food for people with
diabetes.
They’re extremely high in fiber, yet low in digestible
carbs.
In fact, 11 of the 12 grams of carbs in a 28-gram
(1-oz) serving of chia seeds are fiber, which doesn’t raise blood sugar.
The viscous fiber in chia seeds can actually lower
your blood sugar levels by slowing down the rate at which food moves through
your gut and is absorbed. Chia seeds may help you achieve a healthy weight
because fiber reduces hunger and makes you feel full. In addition, fiber can
decrease the amount of calories you absorb from other foods eaten at the same
meal.
Additionally, chia seeds have been shown to reduce
blood pressure and inflammatory markers.
Note: Chia seeds contain high amounts of fiber, are
low in digestible carbs and may decrease blood pressure and inflammation.
Fruits:
Fruits like oranges, grapes, melons, berries, sweet limes and lemons have insulin properties, which help to control blood sugar levels naturally. But few fruits are there Diabetes should avoid completely. Those fruits are avocados, olives, pineapple, and watermelon.
Low-calorie
Drinks:
Plain water is always good, but even water infused
with fruits and vegetables are more interesting. Cut up a cucumber or lemon and
put it in your water, or add ice cubes with some flavoring in them.
If you’re not a hot tea drinker, try cold tea with
lemon or a cinnamon stick.
“Not only are these beverages low-carb, they can also
help fill you up so you don’t crave other foods.
High-fiber
Foods:
Fill up on these to keep from overeating or choosing
the wrong foods.
Try legumes like dried beans, peas, and lentils. You
can even enjoy a black bean and corn salsa with your raw vegetables.
Proteins:
Powers recommend Eggs, Cottage cheese, Greek
yogurt, and lean meats. And don’t forget treats. “Peanut butter on a celery
stick is a good protein and fat mix for a healthy, yummy snack. You can also
snack on a lower-fat cheese stick or a beef jerky stick -- but keep an eye on
how much sodium is in it.
Overall, your dieting plan “shouldn’t be routine or boring,
It should include the foods you love with a balance of carbs.
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