Put a Sugar Check – Eat these to Balance your Blood Sugar Levels
There are many factors that are responsible for the increase in your blood sugar level. Carbohydrates play a major role here; pasta, milk, dessert, bread, fruits or cereals are usually responsible for spiking blood sugar level. A diabetic person has all the way more reasons to keep a track of their meal plan and should be informed about the diet that benefits their health. Apart from vitamin or mineral count, a balanced meal plan should also focus on the glycaemic index, plate method and carb counting because controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP.
Glycaemic index- This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with high glycaemic index. High glycaemic index food has a rating of more than 50, often between 75-100.
Ever wondered why Popeye loved Spinach so much, it wasn't without reason. Its glycaemic index is almost 0. Thus it is recommended to diabetic patients as well. Apart from that, we all know the amazing benefits of spinach; full of dietary fibres, vitamins, manganese, potassium, zinc, phosphorus, folate and carotene.
Known to be a superfood, broccoli has a very low GI value of about 10. It is a great source of fibre, vitamins, minerals and has great nutritional value.
Garlic is one of the most recommended vegetable that is suggested to diabetic patients due to its low glycaemic index and its ability to reduce blood sugar levels. It is packed with vitamin C and B6 which helps in maintaining blood sugar levels and also helps in carbohydrate metabolism.
Beans are loaded with nutrients and protein. Soybean has a GI of 15 and kidney bean clocks 28, making beans an excellent source of protein and is effective in maintaining blood sugar level. It is known to have properties that reduce the risk of coronary artery diseases in patients with type 2 diabetes.
Being a great substitute for refined grains, whole grains reduce the risk of diabetes mellitus. Brown cereals such as oats, bulgur wheat, buckwheat, Brown rice, millet, quinoa and barley reduce blood sugar level. Beta-glucan present in oats, barley, etc. prevents blood glucose levels from surging. Since whole wheat is rich in fibre and has a low glycaemic index it helps in facilitating digestion and in regulating sugar level as well.
Nuts Nuts such as almonds, walnuts and pistachios help in lowering blood sugar and insulin levels. Hormone glucagon-like peptide1 present in pistachio reduces the risk of diabetes. The glycaemic index of nuts ranges between 14-21, making it a great snack option for people looking to reduce their blood sugar level.