Your blood sugar is an important parameter for your health. A healthy and normal adult should have blood sugar within the range 4.0 to 5.9 mmol/L (before meals) and below 7.8 mmol/L post 2 hours of meal. Anything above these normal values is indicative of pre-diabetes or diabetes and serves as a warning signal to minimize your blood sugar levels.
Blood sugar management is significantly dependent upon your diet and of course lifestyle; and you can achieve it by incorporating the following foods in your meals daily.
Several case studies have been conducted prove the effect of cinnamon on blood sugar levels. The reports revealed that consuming specific amount of cinnamon daily for at least a month or more brought down the sugar spike. This is because cinnamon has the potential to improve insulin sensitivity in the cells.
The quantity of cinnamon that one needs to consume differs from one individual to another which depends on the measurement of blood sugar.
Foods rich in quercetin
Quercitin is a naturally occurring plant flavonoid that helps to manage blood sugar in moderate way. It occurs abundantly in tomatoes, apples, grape skin, red onions and green tea. The more you eat these foods, the better you manage your blood sugar.
Non starchy vegetables
The best choices for vegetables when it comes to minimizing blood sugar are: leafy greens. You must eat them daily! Spinach, kale, broccoli, collard greens, celery, coriander, bitter gourd, okra, etc. are excellent for your health. The first reason certainly is- they are devoid of starch and sugars (unlike potatoes, sweet potatoes, pumpkins, etc.) and second- they are reservoirs of antioxidants and vitamins which have a promising effect on blood sugar levels.
Fruits enriched with vitamin C
Vitamin C supplements are prescribed by doctors to lower blood sugar and levels of glycosylated hemoglobin (i.e. HbA1c – increase in levels indicate type 2 diabetes). However, you do not need to be dependent on supplements when you are already consuming adequate amount of citrus fruits on daily basis.
If your blood sugar level is slightly on the higher side then start having a citrus fruit plate containing oranges, Indian gooseberries, limes, lemon, grapefruits and guavas, every day before or after meals. The fresh juice sans sugar is one a good option.
Foods rich in Vitamin B12
Vitamin B 12 deficiency has always been linked with diabetes. Apart from boosting function of your brain and nerves, vitamin B 12 plays an integral role in maintaining steady blood glucose levels. Sugar spikes are most likely to happen if you are not giving your body enough of this vitamin.
You need to consume lean protein like salmon, sardines, tuna, mackerel, chicken, and turkey; include plenty of berries, blueberries, lentils, fortified soya like tofu or soya beans, soya milk and also consume moderate amount of low fat dairy like milk, butter, cheese and eggs. This would help you to balance your sugar levels.
Supplement refined foods with whole grains
You cannot eliminate carbohydrates completely from your diet! A smart way to knock out unhealthy sugars is by replacing them with whole grains like whole wheat bread, pita bread, brown or wild rice, rolled oats, bran, and whole pasta. These variants help you to stabilize blood sugar without causing sugar spikes.
Written by: healthplus24.com team
Date last updated: October 16, 2014