No More Sugar Highs
Most of our energy comes from blood sugar or glucose, which is present in the food we eat. Our pancreas produces insulin, which in turn helps absorb the glucose from the food we eat and distribute it among our cells. However, individuals with Type 2 diabetes (a condition that stops our bodies from using insulin in the right way and required amounts) are unable to process glucose beyond a limit and have to make dietary changes to balance their blood sugar levels.
This, however, doesn’t mean that the world of good food is closed off to those who have a diabetic condition! By limiting the intake of foods that have high levels of starch, and increasing the consumption of fibrous fruits and vegetables and protein-rich foods, a person can positively keep their blood sugar in good balance.
It must, however, be noted, that it is always a good idea to check with your doctor before incorporating any vegetables or fruits in your diet, as they may present a conflict with your body type or affect any medication you may be on.
Sweet Potato: With much more fibre and vitamins, less starch and low glycemic index, sweet potatoes are an excellent alternative to regular potatoes. They are substantial and filling and much gentler on your blood sugar levels.
Spinach: Working leafy greens such as spinach into your meals can do wonders to manage your sugar levels. Loaded with minerals and omega-3 fatty acids, spinach can improve insulin production and regulate glucose absorption. A cup of spinach is packed with minerals and nutrients, and is low on calories – so get a bunch and start chopping!
Whole-Grain Carbs: Whole grain foods contain high levels of fibre, which in turn slows down the absorption of nutrients and stabilizes blood sugar levels. Whole-grain foods also have a low glycemic index than white foods. Replacing white rice and bread with whole-grain bread, pasta, and brown rice can rather be beneficiary for diabetics.
Beans and Legumes: Whether it’s a pot of homely rajma curry or a salad with green beans or chickpeas, legumes and beans are an excellent food option. These protein-rich foods have a low glycemic index and can easily fill up – and limit the need to eat more. This, in turn, reduces your carb intake and regulates your cholesterol levels. Given that there are as many ways varieties of beans and legumes as there are of ways of preparing them, you have an abundance of options.
Citrus Fruits: Citrus fruits like oranges and grapes are rich in Vitamin C and dietary fibres, and help promote satiation and regulate the absorption of blood sugar absorption into the bloodstream. This means, of course, that you eat the fruit whole and not drink just the juice.
Berries: Blueberries, strawberries and raspberries – tasty and healthy additions to your meal routine. Berries are rich in antioxidants and are known to strengthen your immune system. Adding these to your breakfast will give you a good start in fighting cholesterol and also satisfy your sweet tooth.
Apples: It was not said “an apple a day keeps the doctor away” for nothing. Apples are rich in dietary fibres and Vitamin C – which boost gut health, immunity and absorption of nutrients. They’re also known to contain chemicals such as anthocyanins that boost insulin secretion.
Almonds: Almonds are rich in protein and fibre, and are known to restrict the rise in blood sugar levels after meals. They are super tasty too, which is an added bonus!
Prepare yourself a healthy and a balanced diet or consult with your doctor today to get the right guidance to a healthier lifestyle!