A diet of largely low glycemic index foods reduces the risk of heart disease and diabetes and since they help you feel full it’s easier to sustain weight loss. If you do have diabetes, choosing lower GI-foods more often gives you lower blood glucose levels after meals.
low glycemic index diet is a great way to keep your energy steady since it keeps your blood sugars fairly at a steady level throughout the day
Low glycemic index foods tend to be those we know as “complex carbohydrates” like 100 percent whole grains, non-starchy vegetables, beans, nuts, yogurt and some fruit.
Fenugreek Seeds: These seeds contain 50% fiber which helps control cholesterol and triglycerides in the blood. These seeds also contain an alkaloid which helps in reducing blood sugar levels, hence beneficial for diabetics. Fenugreek is an excellent source of high soluble fibre, which slows down the release of glucose in the blood, preventing blood glucose spikes or unnecessary glucose to fat conversion.
Fatty fish contain omega-3 fats that can help reduce inflammation and other risk factors of heart disease and stroke. Plus, it’s a great source of protein, which is important for managing blood sugar.
Some evidence suggests that people with diabetes have lower vitamin C levels than people without diabetes, and they may have greater vitamin C requirements
Increasing dietary intake of vitamin C-rich foods can help people with diabetes increase their serum vitamin C levels while reducing inflammation and cellular damage
Avocados have less than 1 gram of sugar and are associated with improved overall diet quality. Avocados may also have properties specific to diabetes prevention.
a fat molecule found only in avocados, inhibits incomplete oxidation in skeletal muscle and the pancreas, which reduces insulin resistance
Good quality proteins in each meal throughout a day.
Eggs may improve risk factors for heart disease, promote good blood sugar management, protect eye health, and keep you feeling full.
Beans are cheap, nutritious, and have a low glycemic index, making them a healthy option for people with diabetes.
Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help with weight management.
Nuts are a healthy addition to a balanced diet. They’re high in fiber and can help reduce blood sugar
Chia seeds are a wonderful food for people with diabetes. They’re extremely high in fiber, yet low in digestible carbs.Chia seeds contain high amounts of fiber, which may help you lose weight. They also help maintain blood glucose levels.
flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity, and feelings of fullness.Flaxseeds may help reduce inflammation, lower heart disease risk, decrease blood sugar levels, and improve insulin sensitivity.
Strawberries are high in antioxidants known as anthocyanins, which give them their red color.They also contain polyphenols, which are beneficial plant compounds with antioxidant properties.Strawberries are low sugar fruits that have strong anti-inflammatory properties and may help improve insulin resistance.
Garlic - For its tiny size and low calorie count, garlic is incredibly nutritious.One clove (3 grams) of raw garlic, which is roughly 4 calories, contains
Manganese: 2% of the daily value (DV)
Vitamin B6: 2% of the DV
Vitamin C: 1% of the DV
Selenium: 1% of the DV
Fiber: 0.06 grams
Research indicates that garlic contributes to improved blood glucose management and can help regulate cholesterol
Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells . It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells.
When diabetes is not well managed, it increases your risk of several serious diseases.
But eating foods that help keep blood sugar, insulin, and inflammation in check can dramatically reduce your risk of complications.
Just remember, although these foods may help manage blood sugar, the most important factor in healthy blood sugar management is following an overall nutritious, balanced diet.