12 foods that have little effect on blood sugar
Yogurt, fruit, breakfast cereals or sweet potatoes… are all foods worth having on the list of diabetic-friendly foods.
Here are some foods with a low or moderate glycemic index that have little effect on blood sugar.
1. Dark green leafy vegetables are good for the health of people with diabetes
Dark green leafy vegetables such as broccoli, kale, spinach… are very good for the health of people with diabetes. These are foods that are rich in vitamins A, C and K as well as minerals like iron and calcium. Green leafy vegetables are also low in carbs and high in fiber, which helps keep blood sugar levels in check.
2. Non-starchy vegetables
Like dark green leafy vegetables, non-starchy vegetables are rich in fiber, low in carbs, and glycemic-friendly. Because they are starch-free and high in fiber, these vegetables won’t spike blood sugar. Onions, mushrooms, zucchini, broccoli, celery and Brussels sprouts are typical non-starchy vegetables.
Onions are good for people with diabetes.
3. Fruits with a low glycemic index
Fruit is a nutritious food because it is rich in vitamins, fiber and minerals necessary for the body. However, diabetics are often afraid to use fruit in their daily diet for fear that it will increase blood sugar, which will lead to lack of nutrients and poor health. Eating fruit to avoid sudden spikes in blood sugar is something that people with diabetes need to be concerned about.
Apples, pears, oranges, cherries, raspberries, grapefruit… are fruits with low glycemic index that people with diabetes can eat. Try incorporating these fruits into your breakfast oatmeal or mix them with Greek yogurt for a delicious and healthy snack.
Some spices have hypoglycemic effects, which means they help lower blood sugar levels. Therefore, adding some of these spices to foods can help keep blood sugar levels in check during meals. Cinnamon and turmeric are two simple, inexpensive, readily available spices in every home’s kitchen. Try adding cinnamon to oats topped with fruit and nuts or make turmeric tea, which is great for keeping your diabetes blood sugar stable.
5. Whole grains
Quinoa improves blood sugar control.
Cereals are one of the foods with a low glycemic index. Unlike processed, refined grains (like white flour), whole grains contain the germ and bran that provide fiber to the body, which helps slow the release of sugar into the bloodstream.
Some popular whole grain foods are brown seeds, quinoa seeds, oats… Oats are a whole grain that has been shown to improve blood sugar control and insulin sensing. Thus, helping to keep blood sugar low. Soaking oats and leaving overnight helps you have an easy and quick breakfast.
6. Healthy Fats
Fat slows digestion, slowing the absorption of carbohydrates into the bloodstream. Adding healthy fats to your meals not only keeps you fuller for longer, but also keeps your blood sugar from rising.
Healthy fats are found in olive oil, avocados, nuts like chia seeds, flax seeds, sunflower seeds, pumpkin seeds, etc.
7. Plant-based protein sources
Plant proteins, like healthy fats, are slow to digest, slowing the absorption of carbohydrates into the bloodstream. Protein also takes longer to break down, keeping you fuller for longer. Protein-rich foods include quinoa, legumes, soy products, eggs, and dairy products.
Try quinoa and burgers as a protein-packed dinner or a cooked egg for extra beans for a snack.
8. Sugar-free drinks
People with diabetes should drink fruit juices, juices without sugar.
Although more and more people are aware that sugary drinks are unhealthy, it is especially unhealthy for people who are trying to control their blood sugar. Unlike the natural sugars found in fruit, the sugar in sugary drinks is refined sugar, and when consumed, it causes an immediate spike in blood sugar.
9. Legumes, peas and lentils
Legumes are nutritious and have a low glycemic index, making them a great addition to diabetic diets. Some common beans are lentils, lentils, peas, and chickpeas… rich in fiber, which helps keep blood sugar levels from skyrocketing because fiber slows down the breakdown of food.
Legumes are also very low glycemic foods, which help prevent blood sugar and insulin spikes. They have been shown to lower blood pressure and lower LDL cholesterol levels. Adding legumes to your diet, especially if you’re following the Mediterranean diet, may also promote heart health, provide antioxidants, and be associated with a reduced risk of heart disease. develop type 2 diabetes.
Nuts contain unsaturated fats (unsaturated and polyunsaturated fats), which are often considered healthy fats good for people with diabetes. Research indicates that saturated fats can play an important role in blood sugar control through reducing resistance.
Nuts rich in unsaturated fats include resulting walnuts, almonds, pecans, and beans.
Yogurt is the perfect choice for people with diabetes.
Yogurt balances healthy carbs and protein, making it a great blood sugar snack.
While some flavored yogurts are high in sugar, plain yogurt can be a smart choice for people with diabetes. Many studies have shown that a diet high in calcium-rich foods can even help reduce the risk of developing type 2 diabetes. When choosing yogurt, look for added sugars on the label. According to the American Diabetes Association, the best choice for people with diabetes is fat-free yogurt.
12. Fatty fish
Consuming fatty fish may help reduce inflammation through the beneficial effects of omega-3 fatty acids. Reducing inflammation and oxidative stress helps prevent blood sugar disruptions and insulin resistance.
In particular, salmon is a great food for type 2 diabetes because of its high content of omega-3 fatty acids. The healthy fats found in salmon can reduce dangerous complications of diabetes such as heart disease and stroke. Should eat salmon with olive oil, green vegetables to achieve higher efficiency.
High blood sugar can increase your risk of developing diabetes and other complications. But can be effectively controlled by making healthy food choices. Before starting any new diet program, consult your doctor to make sure any changes are made safely.
at Blogtuan.info – Source: cafebiz.vn – Read the original article here