Diabetic diet should include low glycemic index foods that helps to maintain blood sugar level, Here is the list of 10 best foods to control diabetes & manage your blood sugar levels.
Diabetes has became a major health issue for many people due to changes in lifestyle and eating habits. Many people take medications for diabetes on regular basis. Basically diabetes occurs when your pancreas is not able to produce enough insulin and your blood sugar level rise above the accepted value but this problem can be treated in many ways. To solve this health issue we can add several foods in our regular diet that has low glycemic index which in turn helps to maintain blood sugar levels.
WHAT IS GLYCEMIC INDEX ?
Glycemic index is the value which is used to measure that how much a particular food increases blood sugar level. So it is ranked from 0-100. To make this explanation more simple there is an simple example : If you consume white rice it will cause in more increase of blood sugar level whereas if you consume brown rice it will have less increase in blood sugar level, on this basis white rice has high glycemic index rank which is 87 whereas brown rice has low glycemic index rank which is 55. That is the reason it is suggested for diabetics to add food with low glycemic index.
LIST OF 10 FOODS TO CONTROL DIABETES ( FOOD WITH LOW GLYCEMIC INDEX ) :
Walnut is a very beneficial nut when it comes to diabetes as it helps to build resistance for insulin and control blood glucose levels which helps to manage diabetes and it also helps to prevent the risk of developing type-2 diabetes. You can simply consume 2-3 walnuts in a day to control diabetes. Also walnut has low glycemic index & has rank 15.
ALOE VERA :
Aloe vera juice is also very helpful in controlling diabetes as it helps to maintain blood glucose level. Aloe vera contains elements such as magnesium and zinc which are known to be important for improving effect of insulin. It also helps in regulating and improving blood sugar levels. Aloe vera juice is very helpful for type-2 diabetes patients. Simply add 2-3 tsp of aloe vera juice in a glass of water and consume it on daily basis to control diabetes.
Onion is a very beneficial vegetable that you can add in your daily diet to control diabetes. Onion helps to bring down high blood pressure as onions are rich in chromium, which is a mineral that helps to improve your body’s response to insulin. Simply add onions in your food on daily basis to control diabetes & manage blood sugar level. Onion also has low glycemic index & has rank 10 ( Raw onion ).
It is always suggested to include diet rich in fibre as fibre is very beneficial for controlling diabetes and orange can be a super fruit for the diabetes management as it is rich in dietary fibre while having low glycaemic index-and low calories. Consumption of orange helps to maintain blood sugar levels in the body and thus helps in controlling diabetes. You can consume an orange a day after meal to control diabetes. Orange has 43 glycemic index rank.
Cashew is also a super nut for the people suffering from diabetes as these are loaded with dietary fibre. Consuming cashews helps to maintain blood sugar levels in your body and also helps to prevent you from the risk of developing type-2 diabetes. You can simply consume 5-6 cashews in a day to control diabetes. Cashew has low glycemic index & has rank 25.
Gooseberry can do wonders for your health and to control diabetes. As it helps to maintain blood sugar levels because it contains ascorbic acid and polyphenols which helps to lower lipids and it also helps to maintain insulin levels. You can simply consume a glass of gooseberry juice or you can also add pickled gooseberry in your daily diet. Gooseberry is loaded with vitamin c which helps to make your immune system strong. It also falls under low glycemic index & has rank 25.
It is always suggested for a diabetic person to add leafy green vegetables in your daily diet. Spinach being leafy green vegetable is rich in dietary fiber, calcium, zinc, manganese, folate etc. Spinach has about 0 glycemic index which makes it perfect for a diabetic person to add it in his daily diet. You can also consume spinach juice or smoothie.
BROWN RICE :
Brown rice is considered as a more healthy food in comparison with white rice. Because white rice has a high glycemic index per serving which is around 87 and brown rice has low glycemic index per serving which is around 55. Also brown rice is a rich source of dietary fiber, so you should consider brown rice in your daily diet.
GREEN BEANS :
Green beans are rich source of folate, thiamin, iron, calcium, vitamin A, C, K, antioxidants & dietary fiber. Which makes it a healthy vegetable to add in diabetic diet. Also green beans has low glycemic index rank which is 15. So, try considering it in your daily diet.
Quinoa is rich in magnesium, iron, B vitamins, proteins & dietary fiber which makes it a healthy food to control blood sugar levels. Also quinoa falls under low glycemic index & has 55 rank. So you can eat quinoa adding with more fiber rich vegetables.