First, you should know what blood sugar levels are. Blood sugar refers to the amount of glucose in your blood, which can be measured with a glucose meter or by your doctor through a blood test. The normal range of blood sugar levels varies depending on age and gender, but ranges from about 70 to 110 mg/ld. for adults between the ages of 18 and 65 years old. A high level of blood sugar can be dangerous as it can lead to type 2 diabetes, complications during pregnancy and poor overall health. Here is 10 Foods Can Control Your Blood Sugar Levels.
Berries are rich in antioxidants, making them a blood sugar control food. Antioxidants help to fight free radicals and help your body regulate blood sugar levels. Berries are also relatively low in calories and provide fiber, which helps fill you up and keep you full. Plus, berries have a high water content so they’re a good choice for keeping your body hydrated.
Oatmeal is an excellent breakfast food that helps control blood sugar levels. It’s also a great source of essential nutrients, including protein, fiber and B vitamins. Be sure to top your oatmeal with fresh fruit, nuts or a small amount of cinnamon for extra flavor.
High in fiber and water, pears are a great blood sugar control food that are also high in vitamins. Eat one a day to maintain healthy blood sugar levels and keep yourself feeling full longer than you otherwise would. Or add them to smoothies for some added flavor. Pears are tasty, nutritious, and good for your health!
Beans are a low-glycemic food, meaning they help keep blood sugar levels balanced. In fact, they have been shown to reduce risk factors for type 2 diabetes and heart disease. They’re also a great source of fiber, which helps you feel full longer and can help decrease your caloric intake in addition to helping regulate blood sugar levels. Top bean choices include pinto beans, navy beans, chickpeas (also known as garbanzo beans), white beans and black-eyed peas.
This green leafy vegetable is a great blood sugar control food. One cup of spinach contains 2 grams of fiber and less than 1 gram of fat. Studies have also shown that spinach can help maintain healthy levels of nitric oxide, which helps to relax blood vessels and increase blood flow, both good things for those with diabetes. And don’t worry about its dark color; it is not a rich source of oxalic acid like some other greens. There are lots of ways to enjoy this power food. Serve it as a side dish with dinner or add a few handfuls to your favorite salad. It is best lightly steamed, sautéed or in soups since boiling will leach out the valuable nutrients. Other great sources include kale, Swiss chard and collard greens.
Tomatoes are healthy foods that control blood sugar levels and in general, it helps to control cholesterol. Tomatoes contain L-Carnitine, a substance that can help control fat. It also contains glutathione, which is an antioxidant that can regulate insulin level. Tomatoes are one of those foods that help control blood sugar levels in several ways. However, when buying fresh tomatoes it is recommended to remove seeds as they cause rise in cholesterol levels.
Diabetics should be aware that sweet potatoes, a great source of vitamins and minerals, also raise blood sugar levels. In fact, one baked potato with skin can cause your blood sugar to rise almost as much as a slice of white bread. Of course, you can enjoy sweet potatoes in moderation; just make sure they aren’t your entire meal. And you should probably skip those candied and chocolate varieties—they may taste good now, but they’ll wreak havoc on your health later on. On the other hand, plain, cooked white potatoes are an excellent choice for diabetics because they have a low glycemic index. For example, boiled Russet potatoes have an index of 49 (low), while cold mashed potatoes have an index of 95 (high). Both high-glycemic foods like bananas and low-glycemic foods like green beans will affect your blood sugar level differently depending on what you eat them with or how much you eat at once.
Packed with fiber and protein, nuts are one of those foods that keep blood sugar levels in check because they’re digested slowly. Add some chopped walnuts to your salad or throw a handful into a smoothie for an extra dose of fat and protein. Need a sweet snack? opt for almonds instead of cookies or other sweets. Nuts are also good sources of omega-3 fatty acids, which may help lower blood pressure by reducing inflammation throughout your body. Walnuts, in particular, contain the most alpha-linolenic acid (ALA), the plant form of omega-3s found in plants. ALA has been shown to reduce triglycerides, LDL cholesterol and total cholesterol levels.
Whole grains (like whole-wheat bread, brown rice, and quinoa) work to keep blood sugar levels steady. They also make you feel fuller longer. Find them in these foods: oatmeal, whole-grain pasta, 100% whole-wheat bread, popcorn (with no butter), beans and lentils (for those who don’t mind legumes), buckwheat pancakes and waffles, bran cereal with low-fat milk. Choose at least half of your daily grain servings from whole grains—and make them an integral part of every meal. Good examples include brown rice; oats or other whole grain cereals; rye or pumpernickel bread; quinoa; and wild or brown rice pilaf. Aim for about six servings a day. If that seems like a lot, remember that one serving is only 1⁄2 cup of cooked grain or 1 slice of bread.
High in protein and fiber, peanut butter can help keep blood sugar levels steady by keeping you feeling full for a long time. Peanut butter is also low in carbohydrates, making it perfect for diabetics who are cutting back on foods that impact their blood sugar levels. You should still be mindful of how much peanut butter you eat—you want to consume around one tablespoon of peanut butter per serving size.
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