9 foods to help balance blood sugar levels
9 foods to help balance blood sugar levels
When a person has diabetes, either their body does not produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates in the blood. High levels of blood glucose can cause a range of symptoms, from exhaustion to heart disease.
One way to control blood sugar is to eat a healthful diet. Generally, foods and drinks that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar.
The glycemic index (GI) measures the effects of specific foods on blood sugar levels. People looking to control their levels should pick foods with low or medium GI scores.
A person can also pair foods with low and high GI scores to ensure that a meal is balanced.
Below are some of the best foods for people looking to maintain healthy blood sugar levels.
1. Whole wheat or pumpernickel bread
Many kinds of bread are high in carbohydrates and quickly raise blood sugar levels. As a result many breads should be avoided.
However, pumpernickel bread and 100 percent stone-ground whole wheat bread have low GI scores, at 55 or less on the GI scale.
Pumpernickel and stone-ground whole wheat breads have lower GI scores than regular whole wheat bread because the ingredients go through less processing.
Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps to stabilize blood sugar levels.
In a 2014 study trusted Source, researchers reported that spelt and rye both caused low initial glycemic responses in rats. They also found that these ancient wheat types, as well as emmer and einkorn, suppressed genes that promote glucose metabolism.
2. Most fruits
Except for pineapples and melons, most fruits have low GI scores of 55 or less.
This is because most fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose.
However, as fruits ripen, their GI scores increase. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds.
A large 2013 studyTrusted Source found that people who consumed whole fruits, especially blueberries, grapes, and apples, had significantly lower risks of developing type 2 diabetes.
The researchers also reported that drinking fruit juice increased the risk of developing the condition.
3. Sweet potatoes and yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.
Reporting the findings of an animal study, the researchers also noted that sweet potato consumption may lower some markers of diabetes.
While there is still no conclusive evidence that sweet potatoes can help to stabilize or lower blood sugar levels in humans, they are undoubtedly a healthful, nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
4. Oatmeal and oat bran]
Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels.
Oats also contain B-glucans, which can do the following:
reduce glucose and insulin responses after meals
improve insulin sensitivity
help maintain glycemic control
reduce blood lipids (fats)
A 2015 reviewTrusted Source of 16 studies concluded that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research.
Doctors still recommend that people with diabetes limit their consumption of oatmeal because 1 cup contains roughly 28 grams of carbohydrates.
READ MORE: 9 foods to help balance blood sugar levels https://www.medicalnewstoday.com/articles/...
When a person has diabetes, either their body does not produce enough insulin, or it cannot use the insulin correctly, so glucose accumulates in the blood. High levels of blood glucose can cause a range of symptoms, from exhaustion to heart disease.
One way to control blood sugar is to eat a healthful diet. Generally, foods and drinks that the body absorbs slowly are best because they do not cause spikes and dips in blood sugar.
The glycemic index (GI) measures the effects of specific foods on blood sugar levels. People looking to control their levels should pick foods with low or medium GI scores.
A person can also pair foods with low and high GI scores to ensure that a meal is balanced.
Below are some of the best foods for people looking to maintain healthy blood sugar levels.
1. Whole wheat or pumpernickel bread
Many kinds of bread are high in carbohydrates and quickly raise blood sugar levels. As a result many breads should be avoided.
However, pumpernickel bread and 100 percent stone-ground whole wheat bread have low GI scores, at 55 or less on the GI scale.
Pumpernickel and stone-ground whole wheat breads have lower GI scores than regular whole wheat bread because the ingredients go through less processing.
Processing removes the fibrous outer shells of grains and cereals. Fiber slows digestion and helps to stabilize blood sugar levels.
In a 2014 study trusted Source, researchers reported that spelt and rye both caused low initial glycemic responses in rats. They also found that these ancient wheat types, as well as emmer and einkorn, suppressed genes that promote glucose metabolism.
2. Most fruits
Except for pineapples and melons, most fruits have low GI scores of 55 or less.
This is because most fruits contain lots of water and fiber to balance out their naturally occurring sugar, which is called fructose.
However, as fruits ripen, their GI scores increase. Fruit juices also have very high GI scores because juicing removes the fibrous skins and seeds.
A large 2013 studyTrusted Source found that people who consumed whole fruits, especially blueberries, grapes, and apples, had significantly lower risks of developing type 2 diabetes.
The researchers also reported that drinking fruit juice increased the risk of developing the condition.
3. Sweet potatoes and yams
Regular potatoes have a high GI score, but sweet potatoes and yams have low scores and are very nutritious.
Some research indicates that the flesh of the sweet potato contains more fiber than the skin, indicating that the whole vegetable could be beneficial for those with diabetes.
Reporting the findings of an animal study, the researchers also noted that sweet potato consumption may lower some markers of diabetes.
While there is still no conclusive evidence that sweet potatoes can help to stabilize or lower blood sugar levels in humans, they are undoubtedly a healthful, nutritious food with a low GI score.
People can substitute sweet potatoes or yams for potatoes in a variety of dishes, from fries to casseroles.
4. Oatmeal and oat bran]
Oats have a GI score of 55 or lower, making them less likely to cause spikes and dips in blood sugar levels.
Oats also contain B-glucans, which can do the following:
reduce glucose and insulin responses after meals
improve insulin sensitivity
help maintain glycemic control
reduce blood lipids (fats)
A 2015 reviewTrusted Source of 16 studies concluded that oats have a beneficial effect on glucose control and lipid profiles in people with type 2 diabetes. Determining the impact of oat consumption on type 1 diabetes requires more research.
Doctors still recommend that people with diabetes limit their consumption of oatmeal because 1 cup contains roughly 28 grams of carbohydrates.
READ MORE: 9 foods to help balance blood sugar levels https://www.medicalnewstoday.com/articles/...
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