The food varieties below are rich in nutrients, minerals, antioxidants, and fiber that are great for overall health and Blood Sugar can likewise help prevent disease.
Blood Sugar diet plan
- Kidney, pinto, naval force or black beans are loaded with nutrients and minerals like magnesium and potassium. They are also high in fiber.
- Beans contain carbohydrates, but ½ cup provides as much protein as one ounce of meat without the saturated fat. You can use canned beans to save time, but be sure to drain and rinse them to get rid of as much added salt as possible.
2. Dark greens
- Spinach, collards and kale are dark green leafy vegetables that are rich in vitamins and minerals such as vitamins A, C, E and K, iron, calcium and potassium. These powerhouse food varieties are similarly low in calories and carbohydrates. Try adding dark greens to salads, soups and stews.
- An ounce of almonds can go a long way in helping control appetite as well as providing healthy fats. Additionally, they offer magnesium and fiber. A few nuts and seeds, for example, walnuts and flax seeds, are a decent source of omega-3 fatty acids.
4. Citrus fruits
- Choose between grapefruit, orange, lemon and lime or get your daily dose of fiber, vitamin C, folate and potassium.
- Which is your favorite: blueberries, strawberries or other varieties? Regardless, they’re all packed with antioxidants, vitamins, and fiber. Berries can be a great option to satisfy your sweet tooth, and they provide an added benefit of vitamin C, vitamin K, manganese, potassium, and fiber.
6. Whole grains
- It’s the whole grain you’re after. The first element of the label should contain the word “whole”. Whole grains are rich in vitamins and minerals such as magnesium, B vitamins, chromium, iron and folate. They are likewise an incredible source of fiber. Some examples of whole grains are whole oats, quinoa, whole grain barley, and farro.
- The good news is that no matter how you like your tomatoes, pureed, raw or in sauce, you’re getting important nutrients like vitamin C, vitamin E and potassium.
- Fish is high in omega-3 fatty acids
Omega-3 fats may help reduce the risk of heart disease and inflammation. Fish with this healthy fat are sometimes called “fatty fish.” Salmon is well known in this group. Other fish rich in omega-3 are herring, sardines, mackerel, trout and albacore tuna. Choose broiled, baked or grilled fish over breaded and fried fish to avoid carbs and extra calories. The American Diabetes Association Standard of Medical Care in Diabetes recommends eating fish (mainly fatty fish) twice a week for people with diabetes.
8. Milk and curd
- You may have heard that milk and yogurt help build strong bones and teeth. In addition to calcium, many milk and yogurt products are fortified to make them a good source of vitamin D More research is emerging on the link between vitamin D and good health Milk and yogurt contain carbohydrates that should be a factor in meal planning if you have diabetes. Look for low-fat and low-sugar yogurt products.
9. Broccoli and broccoli sprouts
- Sulforaphane is a kind of isothiocyanate that has blood sugar bringing down properties.
- This plant chemical is produced when broccoli is cut or chewed due to a reaction between a glucosinolate compound called glucoraphanin and the enzyme myrosinase, both of which are concentrated in broccoli.
- Test-tube, animal, and human studies have shown that sulforaphane-rich broccoli extract has potent antidiabetic effects, helping to increase insulin sensitivity and lower blood sugar and markers of oxidative stress.
- Broccoli sprouts are a concentrated source of glucosinolates, such as glucoraphanin, and have been shown to help improve insulin sensitivity and lower blood sugar levels in people with type 2 diabetes when enhanced as a powder or extract.
10. Pumpkin and pumpkin seeds
- Brightly colored and packed with fiber and antioxidants, pumpkin is a great choice for blood sugar control. In fact, pumpkin is used as a traditional diabetic cure in numerous countries such as Mexico and Iran.
- Pumpkin is high in carbohydrates called polysaccharides, which have been studied for their blood-sugar-regulating abilities. Treatment with pumpkin extract and powder has largely been shown to lower blood sugar levels in both human and animal studies.
- However, more research is needed to determine whether whole pumpkin, such as when eaten roasted or steamed, can benefit blood sugar.
- Pumpkin seeds are packed with healthy fats and protein, making them an excellent choice for blood sugar control as well.
11. Lady (okra)
- Ladyfinger is a fruit that is commonly consumed as a vegetable. It is a rich source of blood-sugar bringing down mixtures like polysaccharides and flavonoid antioxidants.
- In Turkey, ladyfinger seeds have long been used as a natural remedy to treat diabetes due to their powerful blood-sugar-lowering properties.
- Rhamnogalacturonan, the major polysaccharide of ladyfinger, has been identified as a potent antidiabetic compound. In addition, ladyfingers contain the flavonoids isocarcitrin and quercetin 3-O-gentiobioside, which help lower blood sugar by inhibiting certain enzymes.
12. Citrus fruits
- Although many citrus fruits are sweet, research shows they can help lower blood sugar levels. Citrus fruits are considered low glycemic fruits because they don’t affect blood sugar like other types of fruits like watermelon and pineapple.
- Citrus fruits like oranges and grapes are packed with fiber and contain plant compounds like naringenin, a polyphenol with powerful antidiabetic properties.
See more: High Blood Sugar: 10 Herbs to Add to Your Diet to Manage Diabetes
Worst Foods for Diabetes
- processed grains likewise white rice or white flour
- Few whole grains with a bunch of sugar
- white bread
- French fries
- Fried white-flour tortillas
- Canned fruit with heavy sugar syrup
- Chewy Fruit Rolls
- Regular jams, jellies and preserves (unless you have very small portions)
- Sweet applesauce
- Fruit Punch, Fruit Drinks, Fruit Juice Drinks
- Canned vegetables are high in sodium
- Vegetables cooked with butter, cheese or sauce
- Pickles, if you need to limit sodium. Otherwise, the ritual is fine.
- Sauerkraut, for the same reason as pickles. Limit them assuming you have high blood pressure.
- fried meat
- High-fat cuts of meat, such as ribs
- Pork bacon
- Regular cheese
- Duck with skin
- Deep fried fish
- Deep fried tofu
- Beans prepared with lard
- Regular soda
- Regular beer, fruit mixed drinks, dessert wine
- sweet tea
- Coffee with sugar and cream
- Flavored coffee and chocolate drinks
- Energy drinks
- whole milk
- Regular yogurt
- Regular cottage cheese
- Regular sour cream
- Regular ice cream
- Regular half-and-half
Disclaimer The information on this site is for educational purposes only, It is not intended to be a substitute for treatment by a healthcare professional. Readers should seek medical advice for any of their problems.