World Diabetes Day: Eat this to control blood sugar

health

1. Beans

Lentils, kidney, black, or chickpea beans are a low glycemic index food. It means that their carbohydrates are gradually released so they're less likely to cause blood sugar spikes. They're so beneficial that a recent study found that eating a daily cup of beans for three months as part of a low-glycemic diet lowered (hemoglobin A1c)HbA1c level by half a percentage point.

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2. Apples

You might think that there's no room in a diabetic meal plan for fruits, but apples are also low glycemic. Aiming for foods that are low or medium on the glycemic index is one way to manage blood sugar levels. Eating an apple, a day has its benefits - they are high in fiber, vitamin C, and fat-free! Not to mention a portable and easy snack option.

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3. Almonds

These crunchy nuts are rich in magnesium, a mineral that may help your body use its own insulin more effectively. Try adding more almonds into your diet to have your daily dose of this blood sugar-balancing mineral. Plus, nuts like almonds are high in monounsaturated fatty acids, protein, and fiber, which makes them a great way to help manage blood glucose levels.

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4. Spinach

This leafy green vegetable has just 21 calories per cooked cup and is filled with blood sugar-friendly magnesium and fiber. Additionally, you can enjoy spinach raw, sauteed with olive oil, in your favourite palak paneer, or even blended making it a versatile choice too!

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5. Chia Seeds

You might have heard that losing or managing weight is one of the best things you can do to improve your blood sugar. Chia seeds can help with that. In one study people with diabetes who added about an ounce of chia seeds to a calorie-controlled diet for six months shed four pounds and trimmed an inch-and-a-half from their waistlines.

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6. Diabetes specific formula

Along with lifestyle modifications and regular exercise, it is advised to add a Diabetes specific formula to your diet plan. Look for a formula that is designed with special ingredients like complex carbohydrates, vitamins, and anti-oxidants to help manage the steady release of glucose.

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7. Blueberries

Another fruit option: the evidence of the health benefits of eating blueberries is pretty compelling. Blueberries contain compounds that have been shown to help reduce the risk of heart disease and help improve how your body uses insulin.

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8. Oatmeal

Oatmeal isn't just good for your heart. It can benefit your blood sugar too. Just like apples, steel-cut, and rolled oats have a low glycemic index. Just keep in mind that while steel-cut and rolled oats are great picks, highly processed instant and quick oats tend to be higher on the glycemic index so they're not as blood sugar-friendly.

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9. Turmeric

This golden spice contains curcumin, a substance that may keep your pancreas healthy and prevent prediabetes from turning into Type 2 diabetes.

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10. Chamomile Tea

Chamomile tea has long been used for a variety of ailments. Existing research shows that it has antioxidant and anticancer properties, and a recent study has found that it may help you manage your blood sugar levels as well.

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