Maintaining blood sugar levels within healthy range is really important to keep good health whether you are already suffering with diabetes or pre-diabetes, or you just wanna maintain your metabolism health. The food you eat on a daily basis plays a significant role in maintaining your blood sugar levels. No magic food can instantly help to reduce blood sugar but a proper healthy diet, full of fibers, healthy proteins, good fats, and healthy whole foods can contribute to keeping blood sugar levels in balance for your overall health.
What’s The Use of blood sugar levels management?
Blood sugar (also called blood glucose) are body’s main source of energy, when you consume food, the carbohydrates in food are breaking into blood sugar, and it comes into bloodstream. Blood sugar goes into the cells through the insulin, which is used as body energy. But If body fails to use sugar effectively, your blood sugar will be high or too low.
Having poor blood sugar can cause you a bunch of risks like – heart diseases, Kidney diseases, nerve damage, eye sight problem etc. Eating good and healthy can help improving the sensitivity to insulin, and reduces blood sugar levels and maintains your health better.
Best foods to lower your blood sugar level:-
1. Leafy green veggies –
Leafy green vegetables such as Spinach, Kale, Swiss chard, and Collard Greens are considered to be one of the top foods for lowering blood sugar. They are a rich source of vitamins, minerals and antioxidants and at the same time, very low in carbohydrates. Leafy greens contain high fiber, which slow down the process of digestion and in turn prevent sudden spikes in your blood sugar levels post your meals.
Some of the popular choices are:
Spinach
Kale
Arugula
Lettuce
Bok choy
2. Whole Grains –
Unlike refined grain products, whole grains retain all the nutrients, including fiber, vitamins, and minerals, that are essential for the regulation of blood sugar.
Good choices for whole grains include:
Oats
Quinoa
Brown rice
Barley
Whole wheat
3. Beans and Lentils –
Beans, lentils, and chickpeas are considered one of the healthiest foods for people with blood sugar issues because they contain high levels of plant protein and dietary fiber. They get digested more slowly, resulting in slower sugar release.
Popular options of Beans include:
Black beans
Kidney beans
Chickpeas
Lentils
Pinto beans
4. Nuts –
Nuts have a healthy mixture of good fats, protein and fiber, and also contain plenty of magnesium. All these are crucial for helping keep blood sugar under control.
Top Nuts are:
Almonds
Walnuts
Pistachios
Pecans
Cashews
5. Seeds –
Seeds like chia seeds, flaxseeds, and pumpkin seeds are nutrition packed with Fiber and Omega-3 Fatty Acids that can help stabilize your blood sugar.
Some good seeds are:
Chia seeds
Flaxseeds
Pumpkin seeds
Sunflower seeds
6. Berries –
Most berries have a significantly less amount of sugar compared to other fruits. They are also loaded with fiber and antioxidants, which can prevent a spike in blood sugar.
The top choices include:
Blueberries
Strawberries
Raspberries
Blackberries
7. Fatty Fish –
Fatty fish like Salmon, sardines, and trout are a good source of protein, healthy fats omega-3s, and help in lowering inflammation and insulin resistance.
8. Greek Yogurt –
Plain Greek yogurt is an excellent food for people trying to keep blood sugar levels steady. Protein has been proven to slow digestion and improve satiety. It is best to consume plain yogurt and then add berries to enhance its sweetness.
9. Eggs –
Eggs are an amazing source of high quality proteins, have negligible carbohydrates, and are an effective hunger reducer that help manage blood sugar levels well.
10. Avocado –
Avocado is rich in monosaturated fats, fiber, and controls insulin resistance and stabilizes blood sugar levels, it can be added to salads, sandwiches and toasts etc.
11. Broccoli –
Broccoli is another great food for stabilizing blood sugar, it contains sulfur which might lower blood sugar levels.
12. Cinnamon –
Research suggests cinnamon can help in lowering the blood sugar levels. Adding cinnamon to oatmeal, yogurt or your favorite beverages can be very effective.
13. Sweet Potatoes –
These root veggies contain complex carbohydrates that break down at a slower rate than regular potatoes, therefore help control the rise in blood sugar levels.
14. Apples –
The skins of apples contains fiber that slow down the rate of glucose absorption. A portion of a apple with natural peanut butter can work as a great snack.
15. Citrus Fruit –
Oranges, grapefruit, and lemon are all full of fiber and vitamin C. They contain a high amount of sugar, but when consumed in whole fruit form, the impact on your blood sugar can be lessened due to the fiber content.
Foods to avoid :-
Sugary Drinks (Sodas, juice, sweet teas)
Candy and other sweets
White Bread
Pastries
Refined pasta
Sweetened Cereals
Simple Meal Plan to maintain Blood Sugar Level
Breakfast : oatmeal with fresh berries and few nuts / boiled egg
Lunch: whole grain bread sandwich with lots of vegetables and grilled chicken / grilled fish with a side of salad.
Snack : plain yogurt with fruit and seeds / Apple with almond butter
Dinner :baked chicken or fish with a big plate of green vegetables / Beans and vegetables with quinoa / lentil soup
Conclusion
Lifestyle choices matter most for controlling blood sugar levels along with your diet plan. Regular exercise helps the body to utilize sugar efficiently. Stress can affect blood sugar level; try relaxation techniques like Meditation and Yoga.
Also keep yourself well Hydrated by drinking sufficient amount of Water throughout the day.
A balanced weight is a plus factor for controlling BloodSugar Level.
