High blood sugar
levels are hyperglycemia, is a serious
health condition, that causes numerous
other problems, especially in the case of
diabetics. It can affect the eyes, kidneys,
and the heart, so it is extremely
important, to keep your blood sugar
levels normal.Healthy dietary choices, can effectively control blood sugar levels, and these are the 10 most beneficial foods, you can consume;
1- Extra-virgin olive oil
It contains oleic acid, a type of monounsaturated fat, that has been shown, to improve triglycerides and HDL, which are often at unhealthy levels, in type 2 diabetes. It also prevents heart disease, and control blood sugar, by reducing insulin resistance.
2- Beans
Beans are abundant in magnesium, potassium, protein, and dietary fiber, all of which are beneficial in the case of diabetes. They help digestion, and maintain blood sugar, after eating a meal. You can consume beans, as a main dish, or add it to salads, and soups.
3- Whole grains
When shopping or eating out, opt for whole grains, (like millet or quinoa) instead of 'white grains'. White grains are high, in carbohydrates, and can cause blood sugar spikes. On the other hand, whole grains have higher amounts of fiber, phytochemicals, and nutrients, and can help to regulate blood sugar.
4- Dark green leafy vegetables
These veggies are very low in carbs, and calories, but high in magnesium, calcium, vitamin C, and insoluble fiber, all of which have virtually, no effect on blood sugar levels. Thus, they reduce the risk of type 2 diabetes. Therefore, eat two servings of spinach, mustard greens, kale, spinach, green cabbage, or other leafy vegetables on a daily basis.
5- Turkish yogurt
Turkish yogurt is a great dairy choice, for diabetics. It's been shown to improve blood sugar control, and reduce heart disease risk, perhaps partly due to the probiotics, it contains. Studies have found that yogurt, and other dairy foods, may lead to weight loss, and improved body composition in people with type 2 diabetes. It's believed that dairy's high calcium, and conjugated linoleic acid content, may play a role.
6- Berries
Berries technically don't lower blood sugar, but they help if you are eating them, instead of other common fruits. This is because berries tend to be very low-sugar fruits. Berries are also rich in antioxidants, known as anthocyanins, which is why they are such bright red, or blue colors. Anthocyanins appear to improve blood sugar, and cardiovascular risk factors in type 2 diabetics.
7- Ceylon cinnamon
Cinnamon has been used for its medicinal properties, since ancient Egypt and China. Several cinnamon compounds, appear to prevent the absorption of sugar, into the bloodstream, minimizing blood sugar spikes. It may also dramatically improve insulin sensitivity.
8- Fatty fish
Fatty fish is one of the healthiest foods, on the planet. Salmon, sardines, herring, anchovies, and mackerel are great sources of the omega-3 fatty acids, DHA and EPA, which have major benefits, for heart health. Getting enough of these fats, on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke.
9- Nuts
Nuts are another rich source of minerals, fiber, healthy fats, and vitamins, and they effectively stabilize blood sugar, lower insulin resistance and fight heart disease. To control blood glucose levels, consume almonds, pecans, nuts, walnuts, and peanuts daily. For best effects, soak the nuts in some water during the night, to neutralize your enzyme inhibitors, and consume them in the morning.
10- Sweet potatoes
This starchy vegetable is high in beta-carotene, fiber, vitamin A, vitamin C, and potassium, all of which lower sugar, in the blood. It has a lower glycemic index than regular potatoes, so you can enjoy it regularly, steamed roasted or stewed, or in your soups, salads, casseroles or other dishes.
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