Most people with diabetes can manage their blood sugar levels with diet and exercise. But some people may need medications or insulin shots to help their bodies control their blood sugar.
In this article, you’ll find practical advice and resources for reducing the risk of blood sugar highs and lows after eating.
A low GI diet can be helpful for those with Type 1 and 2 diabetes and those with a family history of diabetes. However, it is important to note that the effects of low GI diets on blood sugar levels are not immediate. A low GI diet also does not help people with Type 1 diabetes who do not produce insulin or cannot use insulin effectively.
On the whole, the lower the GI, the better the blood sugar response. For example, a piece of fruit has a low GI, but a whole bagel or sandwich has a high GI. This is because the carbohydrates in the bagel or sandwich are quickly broken down into sugar, which then is released into the bloodstream quickly, causing a spike in blood sugar. Many people, however, have a hard time changing their eating habits.
How To Manage Blood Sugar Levels Naturally?
When someone has a family history of Type 2 diabetes, the best way to lower blood sugar levels naturally is to follow a healthy lifestyle and eat a healthy diet.
The American Diabetes Association (ADA) recommends that people with diabetes eat 25 grams of fiber daily. Fiber helps regulate blood sugar levels by slowing digestion and increasing the feeling of fullness. Fiber also helps reduce cholesterol and prevent heart disease.
Fiber can be found in vegetables and fruits, as well as in bread, cereals, and other processed foods. It is important to remember that some types of fiber are more effective than others in lowering blood sugar levels.
For example, soluble fiber, such as oats, beans, nuts, seeds, and bananas, may help lower blood sugar levels. Also, read our review On GlucoTrust- One of the best blood sugar support supplements.
However, insoluble fiber, such as wheat bran, has no effect on blood sugar levels. Fructose is a sugar found in fruits, honey, and many other foods. Some studies suggest eating too much fructose can contribute to Type 2 diabetes. Fructose consumption also increases the risk of obesity and heart disease.
What To Eat To Lower Blood Sugar Level?
- Whole Wheat Bread
Whether you’re looking for bread for breakfast or lunch, you need to avoid bread with high GI scores.
For people with diabetes, many of the popular foods are not recommended. The consumption of whole-grain foods has been associated with a lower risk of type 2 diabetes. When you have bread, it’s important to eat it as part of a healthy diet.
- Sweet potatoes
Sweet potatoes are so versatile that you can enjoy them in various dishes, including breakfast, lunch, dinner, and dessert.
In addition, they are one of the most nutritious vegetables and are a great source of potassium, vitamin C, vitamin B6, vitamin B2, vitamin B1, vitamin B3, vitamin A, vitamin K, vitamin E, folate, magnesium, phosphorus, iron, calcium, fiber, and zinc.
- Eat Fruits
If you’re looking for a fruit with a low GI score, look for the following fruits: apples, pears, mangoes, pineapple, peaches, oranges, plums, and melons. Fruit juice can benefit the digestive system, especially regarding diabetes management.
If you are diabetic and want fruit juice, try drinking it with unsweetened almond or coconut milk.
- Eat Oatmeal And Oats
Oats can also help with weight loss. They are low in calories and contain a good amount of fiber, which helps to keep your blood sugar levels steady.
Oats can be added to almost any meal to add protein and fiber. They are also often used in muesli, granola, and porridge. Oats are a good source of iron, magnesium, phosphorus, potassium, calcium, zinc, and vitamin B6. Also, read our guide on How to reduce blood sugar levels immediately.
- Eat Legume
Legumes are an excellent source of dietary fiber, which helps with weight loss, digestion, and bowel health. Legumes are also an excellent source of iron, which is essential for heart and blood health.
Low-GI foods can help reduce blood sugar levels and improve insulin sensitivity and are an excellent choice for those with diabetes or pre-diabetes.
What Foods Have a Low Glycemic Index?
For most people, the glycemic index is not that important because most foods fall into one of the three categories below: Low-GI foods: These foods have a GI score of less than 55.
Low-glycemic foods Vegetables:
A diet high in nuts has been shown to significantly impact weight loss.
Fish: Salmon, sardines, tuna, mackerel.
Healthy diet tips
- Eat breakfast
Breakfast is the most important meal because it sets the stage for the rest of your day. It’s a good time to eat foods high in fiber and protein. Start the day with a healthy breakfast with whole grains, fruits, and low-fat dairy.
Other Tips To Consider:
- Drink A Lot Of Water
Then, in a study published in the journal Diabetes Care, researchers found that people who drank the most water were the least likely to develop diabetes. The researchers said this could be because drinking water helps your body use insulin, a hormone that helps control blood sugar.
If you have type 2 diabetes, you may wonder what foods to eat to control your blood sugar. It’s important to ensure you’re eating a healthy diet, but it’s also important to know which foods will help you control your blood sugar. The following foods are considered good choices:
- Exercise Daily
In the end, you’re less likely to develop diabetes.
Another benefit of exercise is that it’s a great way to relieve stress. When you’re stressed, the body releases adrenaline, which can be toxic to the pancreas. Exercise can help you release stress and keep your stress hormones in check.
You don’t need to do a ton of exercise to reap the benefits. A moderate amount of activity, like brisk walking, can help you maintain a healthy weight and lower your risk of diabetes.
Diabetes can be managed with a strict diet and daily exercise. The tips above should not be a replacement for medical advice if you have a serious condition.