Most professionals will tell you that the secret of keeping your blood sugar in control lies in your food. If you are a diabetic, it is essential that you modify your diet. Delete foods that can skyrocket your blood sugar and add the ones which can reduce the sugar level and keep you hale and hearty. This may seem a tad tricky at first, but once you get the hang of it, it shouldn’t be much of a problem.
Diet to Lower Blood Sugar Level
How Much To Eat
If you want to keep your blood sugar in control you’ll have to keep the portions in check. Eat small portions of everything. This ensures that your body gets the right amount of carbohydrate, fats and other nutrients without too much of anything.
Pack In Some Fiber
Fiber-rich foods are the best when it comes to blood-sugar controlling strategies. Fiber rich foods such as oats, barley, nuts and beans, lower the level of the blood-sugar, keep cholesterol in check and slow down digestion.
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This way the sugar, that otherwise would have been rapidly reabsorbed by your body, is now reabsorbed at a much lower rate, which in turn helps in lowering the blood sugar level. You can start your day with a healthy dose of oatmeal or barley.
Foods With Resistant Starch
Resistant starch enters the large intestine after passing through the small intestine where it is worked upon by enzymes and intestinal bacteria. In the large intestine, resistant starch acts as dietary fiber which helps control the sugar level in the blood stream. Potatoes, red kidney beans and black beans contain resistant starch. Remember to cook these well and cool them before eating because it has been seen that warm cooked potato and beans contain less resistant starch than cooked and cooled ones.
Cinnamon, a culinary spice has earned fame for aiding in sugar control. Research has shown that a polyphenol called MHCP can lower the sugar because it exudes insulin-like effects.
Now this doesn’t allow you to binge on cinnamon buns, cinnamon rolls and pastries just because cinnamon is recommended. Add one teaspoon of cinnamon powder to your cup of coffee or tea.
Fruits And Vegetables
Fruits and veggies are rich in fiber, mostly low in sugar and low in fats too. They are also loaded with anti-oxidants. It is recommended that in order to reduce your blood sugar, you should have 3-5 helpings of vegetables, but vegetables such as carrots and corn should be eaten sparingly. Every time you feel like snacking, vegetables and fruits provide are a good choice.
Eat Your Fish
Fishes, particularly those that are rich in onega-3 fatty acids, DHA and EPA can control blood sugar and decrease triglycerides too. Mackerel, salmon, tuna etc should be included almost daily. In case you do not like fish, you can always opt for fish oil capsules.
Garlic is used widely in cooking, no matter what cuisine. Garlic lowers blood sugar and cholesterol considerably. It helps to naturally increase insulin production and also promotes insulin sensitivity. Try to add garlic in your soups, broths, meat dishes and savory dishes.
What To Delete From Your Diet
Controlling sugar means you have to sacrifice some things. Abstain (completely!) from Red meat, sugary desserts, sugar-packed drinks, alcohol, fried fatty foods and refined grain products (use whole grains instead!) .