Knowing your food’s glycemic index can help you choose better foods and keep your diabetes under control. This is because the glycemic index ranks carbohydrates on a scale of 1 to 100, depending on how quickly and how much they raise your blood sugar levels. Foods with a low glycemic index are rich in fiber, vitamins, and minerals. Due to the high fiber content, these foods are digested slowly, resulting in lower blood sugar levels. People with diabetes should try to eat more glycemic foods to avoid blood sugar spikes.
1. Whole Grains
Eating whole-grain grains like brown rice will not have very high blood sugar levels because they won’t be digested as quickly, says Adimoolam. This is because whole grains contain more fiber. 2007 A hormone study and metabolic study found that eating a diet high in fiber (more than 30 grams of fiber per day), especially whole grains, may reduce the risk of type 2 diabetes.
2. Fruits and Vegetables
Fruits and vegetables are examples of healthy, high-fiber carbohydrates. In the case of diabetes, doctors recommend eating five servings of fruit (2 servings) and vegetables (3 servings) daily to maintain normal blood sugar levels. However, you should speak with your doctor to create a customized diet plan based on your needs. Ripe fruits tend to have a higher glycemic index than less ripe fruits. Adimoolam claims that eating fruit with the skin may be more beneficial as the skin has more fiber, which can help regulate blood sugar levels. All fruits contain nutrients, and dried fruits and fruit juices have more concentrated sources of natural sugar. Whenever possible, choose healthy fruit, such as fresh or frozen. According to Adimoolam, most vegetables are healthy for people with diabetes, although starchy vegetables such as potatoes, sweet potatoes, and tablets have more sugar and should be eaten in moderation.
Oats are another great choice for people with diabetes because of their low glycemic index and high fiber content. A 2015 review published in the journal Nutrients found that eating whole oats with at least 3g of soluble fiber a day can help type 2 diabetics control their blood sugar levels by increasing insulin sensitivity. You should make sure you choose oatmeal or oatmeal as these oatmeal are less processed which means they will be absorbed into your blood more slowly. Avoid fast oatmeal with added sugar. When mixing fruit or other ingredients with oatmeal, pay attention to the added sugar and total carbohydrate.
Nuts are lowering glycemic, high in fiber, and a healthy root of fat. They also contain beneficial nutrients and vitamins such as vitamin E, omega-3 fatty acids, and magnesium, which improve heart health and contribute to a balanced diet. A 2011 study published in the Journal of the American College of Nutrition found that eating more than an ounce of nuts a day reduces type 2 diabetes risk factors such as body mass index and waist circumference.
There is some evidence that garlic can help control blood sugar levels by increasing the amount of insulin in the body. This is because certain compounds in garlic – including allyls, allyl propyl disulfide, and S-allyl cysteine sulfoxide – can help increase insulin sensitivity. For example, in 2017. A published Food and Nutrition study found that consuming 0.05 to 1.5 g of garlic (from dietary supplements) a day significantly lowered blood sugar levels in type 2 diabetics. Try adding garlic powder to your food or adding a few chopped cloves of garlic when is cooked. However, if you intend to consume a lot of garlic, consult your doctor as it can also cause gas, nausea, and heartburn (and bad breath). Garlic can also be dangerous for people with blood-thinning medications.