Diabetes occurs when the sugar in your blood is too high. There’s no cure yet to reduce or end diabetes, but there are eatables that help you to balance the blood sugar and prevent you from having a non–curable disease. These foods are found in our day-to-day life.
1.Bay Leaf
Bay leaf is a dried, highly aromatic leaf, which is commonly used in cooking. Bay leaf contains polyphenols which help in glucose control. Rinse 1-3pcs of bay leaf in water overnight and consume that water for 30 days. This process will help people to improve insulin function and glucose metabolism and also to people who have Type-2 diabetes. It also helps in improving cholesterol levels.
2.Apples
Sticking to the line, “An Apple a day keeps the doctor away” because they offer many health advantages. Apples are naturally low in calories and have high fiber content which helps to balance blood sugar level. The antioxidants present in apples can help reduce the risk of diabetes. You can eat them whole and unpeeled to make them of great use.
3.Barley
Instead, choosing barley over rice it helps in maintaining blood sugar level and insulin levels, which reduces the risk of diabetes. Barley water prevents the absorption of LDL and triglycerides from food. Having barley water also improves insulin resistance in our bodies. Diabetic patients can also use barley in their day-to-day life in the form of porridge and salad dressings.
4.Berries
Berries contain vitamins, minerals, fiber, and antioxidants, which makes them the most beneficial for people that helps them to balance their blood sugar level. Raspberries, cranberries, blueberries, strawberries, and blackberries enhance insulin sensitivity, and improve glucose clearance from the blood. Berries have a low glycemic index, which maintains a constant blood sugar level in the body.
5.Pumpkin
Pumpkin and pumpkin seeds consist of dietary fiber and magnesium, which helps to lower the glycemic effect and thus helps in reducing blood sugar levels. One can consume it by making smoothies, breakfast cereals, snacks, etc. One should avoid sweet dishes such as halwa and pastries. Pumpkin is rich in antioxidants which help in lowering bad cholesterol and triglycerides.
6.Broccoli
Broccoli is a very diabetes-friendly veggie because it is low in starch, an essential key factor that maintains blood sugar levels. Having a shallow glycemic index, it is very high in fiber. You can consume it in various, different ways, such as in the form of salad, paranthas, or soups. Broccoli sprouts lead to a reduction in blood glucose, another beneficial factor in preventing diabetes.
7.Okra
Okra, a fruit that is used as a vegetable in the name of ladyfinger, is beneficial for maintaining the blood sugar level. Okra also comes in use for medicinal purposes in the form of okra water, peels, and powdered seeds. Roasted okra seeds are very helpful in lowering blood sugar level. Intake of okra promotes better glycemic control and improves insulin sensitivity.
8.Beans
Beans are very high in fiber and protein. They are digested slowly in your body, making them great for lowering glycemic index and managing blood glucose levels. By consuming a cup full of beans or lentils every day is the healthiest way to prevent diabetes. Beans consist of soluble fibers, which lead to the lowering of cholesterol in your body.
9.Chia Seeds
Chia Seeds, being rich in antioxidants prevents blood sugar spike and improves insulin tolerance. Soak chia seeds in the water and let them rest overnight. In the morning, either add lemon and drink it or put it in a salad to enhance its taste and increase fiber consumption. Do not over-intake it; just a tablespoon of chia seeds per day is much more beneficial to prevent diabetes.
10.Flax Seeds
Flax Seeds play a significant role in balancing blood sugar level. It decreases the fasting plasma glucose concentrations and thus helps you to prevent diabetes. Flaxseeds come in use in the same way as chia seeds. Due to its rugged exterior, soak it overnight in the water and drink that water in the morning to maintain the blood sugar level.
11.Sweet Potatoes
Don’t judge it by the name, the word “sweet” in “sweet potatoes” doesn’t claim to increase blood sugar level; instead having, a low glycemic index reduces or maintains the level of sugar in your blood. You can consume them by boiling the sweet potatoes, mashing and seasoning them with your flavors or your taste and preferences.
12.Fishes
Fishes are a great choice for maintaining blood sugar levels. Especially salmon, tuna, and sardines are the most beneficial to prevent diabetes. These contain omega-3 fatty acid, which are useful for balancing sugar levels. Fishes are also helpful for Vitamin D intake. Nutrients found in these fishes control sugar and insulin levels.
13.Green Leafy Vegetables
Green Leafy Vegetables including spinach and kale have vitamins and minerals including vitamin A, E, C, and K, iron, calcium, and potassium. You can consume them by adding these vegetables to your soups, salads, and stews. They will enhance the flavor of your dish. Having them makes you feel relaxed and worries as they will maintain sugar level balance in your blood.
14.Citrus Fruits
Citrus Fruits such as oranges, lemons, and grapefruits are full of fiber and vitamin C, which regulates the balance of blood sugar in your body. Citrus Fruits consist of soluble fiber known as pectin, which prevents diabetes. One should avoid fruits with a high GI so that their blood sugar level remains moderate and reduces the risk of diabetes.
15.Avocado
One-half of a small avocado, the standard size a person eats, consists of fibers and reduces the cause of spikes in blood sugar. A piece of avocado consist of healthy fats, which improve insulin sensitivity. Avocado has the potential to reduce hyperglycemia in diabetes mellitus patients. Adding avocado to your diet is a beneficial decision for your life.
16.Oats
Oats or oatmeal consist specific type of fibers known as Beta Glucan. This fiber present in oats slows down blood sugar spikes. Whenever you consume oats, eat a small portion, and combine it with chia seeds and flaxseeds. Also, make a savory dish with oats. Do not add direct milk to the oats. Replace with nut milk and water.
17.Turmeric
The main ingredient of turmeric is curcumin. The anti-inflammatory and antioxidant effects of curcumin present in turmeric help to manage blood sugar. It reduces the level of glucose in the blood. You can consume turmeric by adding a pinch of cinnamon to turmeric milk and drinking it every morning. Turmeric, the most essential ingredient, can easily be found in our homes.
18.Eggs
Eggs are very helpful for diabetic patients as they are a great source of protein. Consuming two eggs per day is the healthiest diet one must follow. If you are a diabetic person, you must eat a hard-boiled egg. The protein in eggs not only slows digestion, but it also slows glucose absorption, which is very helpful as eggs contain only 80 calories.
19.Yogurt
Yogurt contains a high amounts proteins, calcium, potassium, and vitamin D. Yogurt is a glycemic food, that contains beneficial nutrients. Do not add extra sugar to your yogurt. It has natural sugar in the lactose that it contains. Probiotic-rich yogurt benefits blood glucose levels in patients with diabetes. A bowlful of yoghurt is the maximum for a day.
20.Tofu
Tofu contains peptides and isoflavones extracted from a soybean that helps to reduce insulin resistance and improves insulin functioning. Tofu helps in regulating the balance of blood sugar levels in your body. Tofu can also help lower cholesterol in your body. Tofu can completely turn your health around.
