Before you jump on to the handpicked list of best foods to lower blood sugar, you first need to understand the root cause of this health complication. Blood sugar increases once the body’s immune system attacks insulin and lead to its reduction.
As a result, the pancreas gets flooded with random beta cells that cause interruption and disturbances in its functioning. Usually, this situation comes due to random health and lifestyle factors.
Still, obesity and lack of active physical activeness can be deemed as two of the major causes of this health issue. That said, let’s take a look at the list of best foods to lower blood sugar.
Recommended list of best foods to lower blood sugar
1. Fruits and vegetables
Besides being rich in healthy fiber and carbohydrates, fruits and vegetables are low in glycemic index. If you have diabetes, having 4 to 5 portions of fruit and vegetables daily is highly recommended. However, it would help if you talked to your doctor or physician before starting their consumption.
While you go for the consumption of fruits and vegetables, try to check their Glycemic index first. Ripe fruits come over with a higher glycemic index than less-ripe fruits and this is where you must go really cautious and careful.
On the other side, non-starchy vegetables like kale, spinach, tomatoes, and radish are a few of the vegetables coming with a lower glycemic index. So, before you opt for fruits and vegetables at the Grocery shop, check out their glycemic index first.
2. Whole grains
When we talk about whole grains as the best food to lower blood sugar, the list must include brown rice, quinoa, or buckwheat. Most of the whole grain food options come on board with high fiber content and this is where they would come help with the digestion process.
On the other side, you must be careful regarding the glycemic index before getting head with selective whole grains’ consumption. Speaking of best whole grains with a lower glycemic index, the list includes buckwheat, brown rice, and barley.
Additionally, you must be really careful and cautious regarding their portion and serving size. Moreover, it all depends on your health condition, age, and weight and this is where you must consult with your doctor or physician before going any further.
Oats comes over as another very good food option for people diagnosed with diabetic issues. They are high in fiber content and further brings along a lower glycemic index. According to research conducted by a group of health experts in 2015, consumption of recommended amounts of oats daily has shown great effectiveness in controlling blood glucose levels in the body.
Now, while you will choose oats for your breakfast, you must opt for rolled oats or steel-cut oats as these are deemed the less- processed and less-refined versions of oatmeal.
Still, you must avoid instant oatmeal consumption in the market that brings along all the added sugar and unwanted calories into your gut.
Most of the nuts are high in fiber and healthy fat content. Additionally, they are low in glycemic index and bring healthy vitamins, minerals, and omega-3 fatty acids to your body. According to research conducted by the American College of Nutrition, a group of people who consumed a quarter ounce of nuts daily showed significant improvements in type two diabetes.
While you are going for nuts as a food option to lower blood sugar, try to go for almonds, cashews, and peanuts. These carry a lower glycemic index than other nuts, and you must include them as a part of your breakfast or snacks.
You may find this option a bit awkward or strong in taste, but garlic has proved its effectiveness in controlling blood sugar within the human body. Research and studies have shown that garlic’s regular consumption can increase insulin levels within the human body.
This is due to some well-known compounds like allici, allyl propyl disulfide, and S-allyl cysteine sulfoxide that are really helpful in increasing the insulin sensitivity within the Human body.
You can have them in your cooked meals or even consume them in raw form. Still, consulting with your doctor or physician beforehand is strongly advisable.
Bottom line for Best foods to lower Blood sugar
All of the Best foods to lower Blood sugar mentioned above are listed due to their proven effectiveness during certain research or study. Results may vary depending on the person’s age, health condition, and weight, so consult with your doctor before going ahead with their inclusion in your diet.