12/07/2023 / Endocrinology & Diabetes
50 Superfoods for Maintaining Your Blood Sugar Levels
Know the superfoods that can curb your blood sugar levels and help with diabetes!
Keerthana A P
Table of Content
Introduction
High blood sugar (diabetes mellitus) in the long term would begin damaging your blood vessels and nerves. If left untreated for years, high blood sugar can affect other vital organs causing blindness, kidney damage, heart attacks and stroke.
These high blood sugar levels can only be effectively countered and managed by proper diet and lifestyle. In this article, you would know the foods and lifestyle habits that can help you in maintaining blood sugars.
Understanding Blood Sugar Levels and Health
Understanding the levels of sugar, in your blood is a step towards taking control of your well-being. Your body relies on maintaining a balance of glucose in the bloodstream to power its activities. When this balance becomes disrupted it can lead to a range of health.
Impact of Diet; The food you eat has an impact on your blood sugar levels. Consuming meals that are high in carbohydrates can cause spikes in glucose levels while including fibre and protein in your diet can help stabilise them.
Maintaining Balance; It is crucial to maintain blood sugar levels. Fluctuations can have an impact on your energy levels, and mood and even contribute to the risk of developing conditions such as diabetes.
The Role of Insulin; Insulin, which is produced by your pancreas plays a role in this process. It regulates the absorption of glucose into cells, for energy utilisation or storage.
Healthy Ranges; Normal blood sugar levels fall within a range. Fasting blood sugar levels typically range from 70 to 100 mg/dL while post-meal levels should ideally remain below 140 mg/dL.
Recognizing Potential Risks; Monitoring your blood sugar levels can help identify health risks. Consistently high levels may indicate insulin resistance or diabetes.
The Importance of Lifestyle Choices; Engaging in activity can truly make a difference. Regular physical activity can improve how sensitive your body is to insulin, which can help you maintain control over your blood sugar levels.
Beneficial Foods; some foods can naturally assist in maintaining blood sugar levels. By incorporating these foods into your diet you can positively influence your health and wellness.
The Role of Superfoods in Blood Sugar Management
Superfoods play a role in maintaining blood sugar levels and provide a natural way to support your health journey. These nutrient-packed foods offer benefits that contribute to the management of blood sugar.
The abundance of Nutrients; Superfoods are abundant in vitamins, minerals and antioxidants that promote health while assisting in controlling blood sugar.
Slow and Steady; Many superfoods have an index meaning they release glucose into the bloodstream gradually preventing sudden spikes.
Fighting Inflammation; Superfoods often possess properties that can help reduce insulin resistance and promote the regulation of blood sugar by combating inflammation.
Fiber Champions; Superfoods in fibre slow down digestion leading to glucose absorption and helping maintain stable blood sugar levels.
Balancing Brain-Body Connection; Superfoods, in omega 3 fatty acids, support brain health. Can positively influence insulin sensitivity
50 Superfoods to Help You Manage Diabetes
These are the superfoods to help you manage diabetes.
Bitter Gourd (Karela)- Bitter gourd is rich in vitamin A and vitamin C can be a great vegetable for treating diabetes, especially type-2. Adding them regularly to the diet, helps in increasing the glucose uptake by the cells
Fenugreek Seeds (Methi)- Fenugreek seeds contain lots of fiber and phytochemicals that help in increasing insulin sensitivity and glucose uptake. You can have fenugreek seeds by soaking them in water overnight.
Indian Gooseberry (Amla)- Indian gooseberry is rich in vitamin C and fibers which helps you in lowering cholesterol, reducing blood sugar levels and managing diabetes.
Cinnamon (Dalchini)- Adding cinnamon to your diet helps to increase insulin sensitivity which in turn reduces your blood sugar levels (as all your blood sugar is taken up by insulin). You can consume them by sprinkling them on oatmeal, roasted carrots or sweet potatoes for better taste.
Turmeric (Haldi)- Because of the antioxidant and anti-inflammatory properties of turmeric, it is highly effective against the diabetic complications like heart diseases, stroke and high blood pressure.
Okra (Bhindi)- Okra (lady's finger) are rich in polysaccharides and flavonoid antioxidants. Like pumpkin seeds, they are also traditionally used as a medicine for diabetes.
Baked Sweet Potato- Baked sweet potatoes are slow to digest and are rich in many nutrients, thereby helping you in keeping your blood sugar levels at bay.
Spinach (Palak)- Veggies like spinach are rich in fibers and magnesium while also being low-calorie foods. Both fibers and magnesium have anti-diabetic properties that help in maintaining blood sugar levels.
Green Leafy Vegetables- Green leafy vegetables are high in potassium and fibres which would effectively fight against diabetes mellitus. You can consume them in smoothies, sauce or salad dressings.
Moong dal (split green gram)- Moong dal is rich in protein and fiber which boosts metabolism and helps you to control your blood sugars.
Chana dal (split Bengal gram)- Channa dal is loaded with nutrients, maintains blood sugar levels, aids weight management and helps in brain function.
Millets- Millets like ragi, pearl millet, foxtail millet and so on helps in lowering blood sugar, increasing insulin sensitivity and reduces cholesterol levels.
Lentils- Lentils are high in proteins, fibers and have complex carbohydrates that help in maintaining blood sugar levels.
Chickpeas (chana)- Chickpeas is high in fiber and protein content which makes it ideal for adding into the diabetic diet.
Sprouts- Sprouts are low calorie and high fiber foods that digests very slowly and doesn’t spike your blood glucose levels.
Tofu- Tofu is a low fat, low calorie and high protein food which would be an ideal fit to your diabetic diet and help you lower the blood sugar levels.
Strawberries- Strawberries are a rich source of Vitamin C and antioxidants which can help you control sugars, eliminate brain damage and lower the chance of kidney failures in diabetes. Though strawberries are good for treating diabetes, you need to be careful about overeating since they are high in calories and sugars.
Blueberries Since blueberries are rich in antioxidants, vitamins and minerals, they fight against high blood sugars and cardiovascular problems.
Greek yogurt Unsweetened Greek yoghurt is low carbohydrate, low calorie and high protein food that helps in controlling your blood sugar levels and reduces the risk of diabetes.
Almonds- Almonds are rich in fibers, magnesium, potassium and vitamin E which makes them a perfect choice for people suffering from complications related to diabetes.
Walnuts- Walnuts are a rich source of proteins, healthy fats and fibers. Having walnuts are proven to significantly reduce weight gain and obesity. When you are managing blood sugar levels, you need to shed some pounds to make your job easier. And walnuts are the perfect choice for that!
Flaxseeds- Flaxseeds are rich in fibers, omega-3 fatty acids and many phytochemicals that help in increasing insulin sensitivity, maintaining blood sugar levels and reducing the risk of heart diseases.
Chia seeds- Chia seeds are a storehouse of antioxidants, omega-3 fatty acids, fibre and magnesium. All these would help you in managing and countering the complications of diabetes mellitus.
Guava- Guava is rich in fibers, vitamin C, potassium and antioxidants, so it is very effective against high blood sugars and diabetes.
Papaya- Though sweet in taste, papaya is very low in sugar and high in fibers which greatly helps in maintaining blood sugar levels and diabetes.
Oranges- Oranges are high in fibers and slow to digest with low glycemic index, making them the best fruits to manage diabetes.
Apples- Apples have high fiber which may prevent blood spikes and insulin insensitivity, therefore preventing the risk of diabetes.
Pomegranate- Pomegranate has very rich fibers and has a low glycemic index, which helps you in preventing diabetes. Other than this, it is filled with antioxidants which helps in countering the diabetic complications like cardiac illnesses and stroke.
Avocado- Avocados are packed with lots of healthy fats, fibers, minerals and vitamins. Avocados are not only a good fruit for reducing blood sugars but for also managing other metabolic disorders like blood pressure.
Cabbage- Including having low calorie and low carbs it is loaded with nutrients like vitamin B6, vitamin C, vitamin K, manganese, and folate, and fibers, which greatly helps you in managing diabetes.
Jamun- Jamun is the best fruit for diabetic patients as they have low glycemic index (digests slowly and releases sugars gradually into the bloodstream) which helps you to manage blood sugar levels and diabetes.
Brussels sprouts- Like cabbage, they have an impressive nutrient profile and are great for adding into diabetic diet.
Carrots- Carrots are highly useful for diabetic patients as they help in managing blood sugar levels and increasing insulin sensitivity.
Tomatoes- Tomatoes have a very less glycemic index which helps in keeping your blood sugar levels to a minimum. They have also been found in reducing diabetic complications like cardiovascular diseases.
Radishes- Radishes are excellent food for people with diabetes as it helps in heightening insulin sensitivity, increasing glucose uptake of cells, reducing cholesterol levels and regulate blood sugar levels.
Green Beans- With high fiber and protein, green beans digests slowly and releases sugars slowly into your bloodstream.
Bottle Gourd- Bottle gourd contains high levels of fiber and has over 92% of water with little sugar content, so it is ideal for fighting against high blood sugar levels caused by diabetes.
Eggplant (Brinjal)- Eggplants are rich in fiber and are slow in digestion, both of which helps you in maintaining your blood glucose without sudden spikes. These vegetables are also rich in antioxidative properties that helps in fighting the inflammations caused due to diabetes.
Mushrooms- Mushrooms have a very low glycemic index, which means that they digest slowly and wouldn’t cause a spike in blood sugar levels. They are also rich in polysaccharides and vitamin B, which helps in bringing down cholesterol levels and prevents diabetic complications like cardiovascular illnesses.
Pumpkin Seeds- Since pumpkin seeds are rich in antioxidants and fibers, they are widely used as a traditional medicine for diabetes in countries like Iran and Mexico. Pumpkin seeds are made of polysaccharides which have a very low glycemic index (digests slowly and doesn't spike blood sugars) and can be highly effective for keeping your blood sugars under control.
Chicken breast- Chicken breast being a lean meat with no carbohydrates would not spike your blood sugar levels. Adding them in your diet will help you in managing diabetes.
Fatty Fishes- Fatty fishes like salmon, tuna and herring are filled with omega-3 fatty acids like DHA and EPA which greatly helps in countering diabetic complications like heart diseases, heart failures and stroke.
Fenugreek leaves (Methi Saag)- Fenugreek leaves have anti-diabetic properties as they increase the insulin sensitivity and also the glucose uptake by the cells. This in turn reduces your blood sugar levels.
Mustard Greens (Sarson Ka Saag)- Mustard greens contain many antioxidants (especially beta carotene) and several B vitamins that help in lowering inflammations and organ dysfunctions caused by diabetes.
Ginger- Since ginger is high in antioxidants, they help in reducing inflammation. Since diabetes can cause long-term inflammation in blood vessels and nerves, ginger is very effective in treating diabetes and high blood sugar levels. You can have them in the form of tea or as dressings in salads.
Brown Rice- Brown rice, unlike white rice, has less refined sugars and digests very slowly. This helps you in managing and preventing high blood sugar levels.
Quinoa- Quinoa is rich in fibers, proteins, vitamins and minerals while also having a low glycemic index (digests slowly and wouldn’t spike blood sugar levels). So, quinoa is not only nutritious but also helps you against diabetes.
Whole Wheat- Wheat has no refined sugars and hence have a very low glycemic index . Adding whole wheat to your diet helps in managing your blood sugar levels.
Green Tea- Green tea is very effective for people with diabetes as it has zero calories and also boosts your metabolic rate which helps in lowering your blood sugar levels.
Tulsi Tea- Since Tulsi leaves are filled with hypoglycemic properties, it is very effective against diabetes and helps you in maintaining lower blood sugar levels. You can make tea out of Tulsi leaves and sip it in your empty stomach.
Effective Tips For Maintaining Blood Sugar Levels
Aside from managing your diet, you have to do certain lifestyle changes to maintain your blood sugar levels. Here are some effective tips,
Have a regular workout routine for at least 30 minutes a day.
Take your daily life stress positively without getting anxious or depressed.
Stop smoking and drinking for once and all.
Take regular blood tests to keep a watch on your blood sugar levels.
Have a perfectly planned diet chart from your nutritionist.
Avoid crunching on snacks and cheat meals.
Drink plenty of water and always stay hydrated.
Take-Home Points
Foods with low glycemic index help in lowering blood glucose levels.
Broccoli, pumpkin seeds, okra (lady's finger), flax seeds, beans, lentils, chia seeds, berries, avocados, yoghurt eggs and apples are some of the foods that help with diabetes.
Changing both lifestyle and food habits is necessary for maintaining blood sugar levels.
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