There is little doubt that today’s lifestyle is as unhealthy as that one toxic ex. Ordering takeout, eating junk, forgetting your veggies in the back of the fridge, overworking, and sleeping at odd hours – our mental and physical health is heavily compromised. As a result, diabetes, obesity, and other chronic diseases are rearing their ugly heads. However, diabetes seems to be the fastest-growing global health concern amongst all.
According to reports, by 2045, there will be approximately 783 million diabetes cases worldwide. Only those who are struggling with the disease know how hard it can get to keep the blood sugar levels in check. People with diabetes often have to say no to their favourite foods and depend heavily on meds. However, if you consider making small changes in your diet, you can easily keep your blood sugar levels in check. Some food sources can bring down your blood sugar levels and get your diabetes to behave. That said, we’ve curated a list of resources we think will keep you healthy in the days to come.
Seafood
Seafood doesn’t just taste great but is also good at lowering blood sugar levels. Seafoods are protein rich items, containing minerals, healthy fats, and antioxidants which bring down the sugar level. Protein slows down digestion making post meal blood sugar spikes rare. Additionally, salmon and sardines are high in fatty acids, which influence and control blood sugar. We recommend keeping seafood on your grocery list, at all times.
Oatmeal and Oat Bran
As ooey-gooey it may look and taste, oats are rich in beta-glucan, a substance that can actually help with blood sugar. As per the studies, beta-glucan pushes up your insulin sensitivity and reduces glucose which results in low blood sugar. The GI (glycemic index) of oats is low too. With oats, you can say goodbye to surprising spikes and dips in blood sugar. If it gets boring on the palate, you can choose to customize your oat recipes and take the savoury route.
Pumpkin & Pumpkin Seeds
Pumpkin isn’t just used for carving out scary faces during Halloween. When included in your diet, this humble vegetable can tackle your high blood sugar levels. Even pumpkin seeds are beneficial when it comes to diabetes. Pumpkin contains a carbohydrate called polysaccharide that regulates blood sugar. In countries like Iran and Mexico, pumpkin is popular as a traditional blood sugar controller.
Flaxseed
Flaxseed DIY face and hair masks are the latest trend, as it is touted as a remedy for improving skin and hair. However, only a few know that it’s also great at improving blood sugar control. Packed with healthy fats and fiber, flaxseed fights high blood sugar levels to bring it within limits. Next time you are making a mask, you may want to consider adding to your smoothie too. Win-win!
Okra
Some of us are familiar with the sliminess of okra and while we understand that it may not be the tastiest veggie out there, it’s certainly good for people with diabetes. Okra comes packed with high levels of polysaccharides and flavonoid antioxidants, ingredients with blood sugar-controlling potential. Therefore, even if you dislike okra, we recommend not skipping it. You can however, try a bunch of different recipes to keep things interesting.
Plain Yogurt
We all love a Greek yogurt bowl but the unsweetened yogurts, the plain boring ones, are great sources of good bacteria and probiotics. These elements are great as it is for the body, but studies have also found that fermented yogurt reduces blood sugar, and hemoglobin A1C in type 2 diabetic people. Yogurt is one of the best foods to include in a blood sugar-controlling diet as long as it isn’t sweet.
Berries
The last one on the list is berries – any kind really. The presence of fiber, vitamins, minerals, and especially antioxidants make berries a champ at regulating blood sugar levels. The facts come straight from experts that strawberries, blueberries, and blackberries have the power to get insulin to act up and speed up the glucose clearance process in the blood.
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