What to eat and what to leave is a big question for someone struggling with high sugar levels, as the slightest change in the diet can lead to insulin fluctuations. Especially when it comes to carbohydrates, it is a misconception that all carbohydrates are bad for health. There are certain types of carbohydrate-based foods that can naturally help in managing high blood sugar by supporting regular glucose release into the bloodstream.
Complications of high blood sugar:
A high blood sugar has strong health implications, which may include:
-
Vision loss due to damage in blood vessels in the retina
-
Kidney damage
-
Heart-related diseases
It is, therefore, essential to consume foods that may help manage high blood sugar. Here are ten carbohydrate-rich foods to manage blood sugar effectively:
-
Greek Yogurt: Greek yogurt is generally high in protein and low in carbohydrates than other yogurt. These yogurts which are without added sugars, are a good option for regulating our blood sugar levels. Greek yogurts can be a good add on to our breakfast or lunch, but remember to avoid adding sugar.
-
Berries: Berries like strawberries, blueberries, and raspberries are low in sugar, fiber, and antioxidants. These berries have less impact on blood sugar levels and provide essential nutrients. One may add berries to yogurt for double health benefit.
-
Legumes (beans, lentils): Legumes are rich in both fiber and protein. Due to having fiber and protein, legumes help to slow down the absorption of glucose in the bloodstream. Thereby helping to reduce blood sugar levels. Legumes are considered the best foods to manage blood sugar. Further, they have a low glycemic index (GI), making them an excellent choice for steady energy and stable blood sugar levels.
-
Whole Grains (Brown Rice, Whole Wheat): Whole grains are fiber-rich and contain complex carbohydrates that are digested more slowly, leading to gradual rises in blood sugar levels. They provide sustained energy and are nutrient-dense.
-
Quinoa: Quinoa is a food type which is categorized as whole grain packed with fiber and protein. It has a lower GI than many other grains, making it suitable for those watching their blood sugar levels.
-
Oats: Oats are generally high in soluble fiber, good for digestion and helps regulate the blood sugar levels by better absorption of glucose. One must prefer steel-cut oats or rolled oats over instant varieties for maximum benefits.
-
Vegetables: Non-starchy vegetables are usually high in fiber, minerals, vitamins, and low in carbohydrates and calories. Vegetables such as broccoli, spinach, and cauliflower must be included in diet. They are excellent choices for managing blood sugar and promoting overall health.
-
Sweet potatoes: They have a low GI than regular potatoes. They are loaded with minerals, and fiber including beta-carotene and vitamin C. They and can help keep blood sugar levels steady.
-
Chia Seeds: They are good source of fiber and absorb water, forming a gel-like substance in the digestive tract that slows down carbohydrate digestion and sugar absorption. This helps maintain stable blood sugar levels.
-
Nuts and seeds: Nuts and seeds like almond, walnut, cashew nuts, pumpkin seeds are rich in healthy fats, fiber, and protein. When consumed with carbohydrates, they help slow down the absorption of sugars into the bloodstream, which is beneficial for blood sugar control.
While these foods can help individuals manage high blood sugar, they must undertake regular health check-up and consult doctor regularly.
FAQ on Foods that help manage high blood sugar
What foods can diabetics eat freely?
Diabetics must include lots of fiber and foods with low glycemic index.
Are bananas ok for diabetics?
Bananas are nutritious fruit for diabetics. But should be eaten in moderation as part of a balanced, individualized diet.
Can diabetics eat rice?
White rice can be part of a healthy eating pattern for people with diabetes but in moderation. However brown rice is recommended.
Which fruit can reduce sugar?
Berries, apple, banana, pumpkin seeds, chia seeds, grapes, prunes, and fruits with low glycemic index help lower the high blood sugar.
