Your diet plays an important role in managing diabetes. In fact, your diet and lifestyle are important aspects of diabetes management and treatment. One reason is that the food you eat on a day to day basis has a direct impact on your blood sugar levels. For instance, high carb foods raise your blood sugar levels. The digestive system breaks down the digestible ones into sugar, which enters the blood. But then again, not all carbohydrates are bad.
Complex carbohydrates like whole grains take longer to digest while simple carbs like white flour and refined sugar may cause sudden spikes in your blood sugar levels. Diabetics tend to have high blood sugar levels due to the inefficiency of insulin, a hormone secreted by the pancreas, to control them. Here are six foods that can help in controlling your blood sugar levels naturally.
1. Barley
A study done by Lund University in Sweden states that eating a special mixture of dietary fibres found in barley can help reduce your appetite as well as high blood sugar levels. "Whole grains like oats, brown rice or millets like jowar and ragi contain both soluble and insoluble fibre that helps with sugar control," shares Consultant Nutritionist Dr. Rupali Datta.
2. Bananas
Accordingly to a study done by the University College Dublin in Ireland, resistant starch found in foods such as bananas, potatoes, grains and legumes, may benefit your health by aiding blood sugar control, supporting gut health and enhancing satiety. This is a form of starch that is not digested in the small intestine and is, therefore, considered a type of dietary fiber.
3. Nuts
Nuts contain unsaturated fats, proteins and a range of vitamins and minerals that lower cholesterol, inflammation and insulin resistance. According to a study published in the journal BMJ Open, you should include at least 50 grams of almonds, cashews, chestnuts, walnuts or pistachios in your daily diet to control high levels of blood fats (triglycerides) and sugars.
4. Bitter gourd (Karela)
Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally. A report issued in the Journal of Chemistry & Biology gives evidence that consumption of bitter gourd tends to increase the uptake of glucose and improves glycemic control.
...[ Continue to next page ]
Tag: Health