10 Super Foods for Managing Your Blood Sugar Levels
Glucose, or the sugar your body gets from your diet, is a source of food and fuel for your cells. Without it, even your brain cells will starve. Your body processes sugar naturally from carbohydrates of all kinds, including grains, vegetables and fruits.
When you have diabetes however, your body is no longer processing sugars properly. That is, your blood sugar levels have become unnaturally, almost dangerously, high. Incessantly high levels of blood sugar can lead to heart disease, stroke, kidney damage, blindness, ulcers, infections, gangrene and worse, premature death.
Diabetes remains to be one of the leading causes of disability worldwide. From 1996, the number of people diagnosed with diabetes has increased from 1.4 million to 2.9 million. By 2025 it is estimated that five million people will have diabetes. Most of these cases will be Type 2 diabetes. This is due to the ageing population and rapidly rising numbers of overweight and obese people, according to Diabetes UK.
Wouldn’t it be better if managing blood sugar levels could be addressed by observing healthy lifestyle rather than an illness in need of drug treatment? Many studies could attest to the sugar-stabilising effects of certain health foods, such as:
Cinnamon
Cinnamon is a popular pastry spice used in bread rolls and cookies. But did you know it can lower blood sugar levels in people with diabetes? In a study published by the American Diabetes Association’s journal, Diabetes Care, cinnamon lowered blood sugar levels in the test participants by as much as 26 per cent in just 40 days of use.
Ginseng
In the study entitled "Ginseng on Hyperglycemia: Effects and Mechanisms”, ginseng was found to be effective in lowering both fasting and post-meal blood glucose levels. While the real mechanism behind its blood sugar-reducing effect remains unclear, it is believed that the herb increases insulin production and slows the death of pancreatic beta-cells. However, ginseng has blood-thinning properties so people taking thinning medications or those with autoimmune disease should be careful when using ginseng.
Oatmeal
Fibre is among the top nutrients that can help stabilise blood sugar levels. Among the best sources of fibre is oats. Just a cup of whole oats pack 16 grams of the said nutrient. Other sources of fibre include whole grains, fruits and vegetables.
Peanuts
Your homemade peanut butter can also help stabilise your blood sugar levels. While all nuts are the same, peanuts are easy to add to your diet. Apart from making your own peanut butter, you can toss some toasted peanuts on your morning cereal or yoghurt.
Broccoli
Broccoli has 53 per cent of chromium which has been shown to help stabilise blood sugar. Broccoli is also high in fibre, which makes it a win-win for people trying to reverse diabetes.
Fenugreek Seeds
This tangy spice which is usually added on salads and cereals, or taken in supplement form, can lower blood glucose levels. But like ginseng, fenugreek seeds have blood-thinning properties too so it should be taken with care.
Beans
If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Beans contain high quality carbohydrates, lean protein, and soluble fibre that help stabilise blood-sugar levels and keeps hunger in check. Beans are inexpensive, good to store, and versatile.
Fish
Another great source of lean protein is fish. Pair it with vegetables, lentils, or beans for a sumptuous, balanced meal that can keep your blood sugar levels from rising.
Non-fat Yogurt
Plain Greek yoghurt contains high-quality carbohydrates and protein, which makes it a great food for preventing unhealthy rise in blood sugar. Studies also show that foods high in calcium are associated with a reduced risk of type 2 diabetes.
Almonds
These delicious nuts offer a healthy low-carb mix of monounsaturated fats plus magnesium, which scientists believe are crucial in carbohydrate metabolism. In a large study carried out by Harvard University, high daily magnesium intake was found to reduce the risk of developing diabetes by 33 per cent. Other sources of magnesium include pumpkin seeds, spinach and Swiss chard.
Try adding these health foods in your diet to experience their blood sugar-lowering effects!
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