Foods That Lower Blood Sugar
The foods that we recommend below have a low Glycemic Index and are rich in fiber like halki diabetes remedy review and helps to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.
Bread is often a “forbidden” food for diabetics because it is rich in simple carbohydrates that quickly raise blood sugar. Nevertheless…
Rye, spelled and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp spikes.
Potatoes have a high glycemic index, which raises blood sugar quickly, but sweet potatoes are low and are just as nutritious.
In addition, the meat of the sweet potato contains even more fiber than the skin, so it is especially convenient if you have diabetes.
With the exception of pineapple and cantaloupe, most fruits have a low glycemic index, especially apples and blueberries.
This is due to its high water and fiber content that compensates for its natural sugar (fructose).
Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you prepare them at home, at least don’t strain them and the loss will be less.
Oats have a double advantage:
It has a GI below 55 and contains a type of fiber (beta-glucans) , which helps maintain glycemic control by improving insulin sensitivity.
The most recommended in case of diabetes is its bran. Its flour is also healthy, although it should be consumed in small quantities because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).
They are very rich in dietary fiber and their GI is low.
They are also a source of phytochemicals like flavonoids, minerals like potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.
Ideally, the nuts should be as less processed as possible. Those with flavorings or coatings have higher GI values.
Chickpeas, lentils, beans or peas have a low glycemic index and, above all, a lot of fiber.
Several studies have shown that the incorporation of legumes in the diet improves glycemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.
Ideally, take 3 servings a week.
The medicinal virtues of garlic have been well known for centuries. But, in addition, it has been scientifically proven that it contains compounds that help improve insulin resistance.
Research from the American Chemical Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.
You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.
Fish, like meat, does not contain carbohydrates, so its GI is 0.
However, in a study carried out with Norwegian women for 5 years, it was observed that the consumption of cold-water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.
Whenever possible, it is best to choose fish as a source of protein in your diet.
Eating yogurt daily helps reduce the risk of type 2 diabetes.
This was demonstrated in a large meta-analysis carried out in 2014, according to which yogurt is the only dairy that reduces the risk of this disorder.
Of course, the yogurt must be natural. The sweetened or flavored ones contain sugar and sweeteners that obviously should be avoided if you have diabetes.
Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.
The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.
The good fats in avocado also help improve cardiovascular health.