Foods to control blood sugar

diabetes food
Diabetes is actually a lifestyle-related disease. Eating too much oil , too much sweet, not enough physical activity are the habits which contribute to diabetes. 
But, if diabetes found at early stage it can be easily controlled.


It is important to decrease sedentary time and increase time spent in physical activities which is vital for metabolic health.


Here are the foods to be included in diet to help control blood sugar in the food, by which diabetes can be easily prevent prevented. 

 

 

1. Berries

There are many types of berries but all have similar nutritional value, either raspberries, blueberries, strawberries and cranberries.

They all are rich in antioxidants, vitamins and contain dietary fiber. 
 
Add your favorite berry to plain yogurt  and eat it as a snack.


2. Brown rice

Brown rice is rich in fiber and promote satiety after a meal. It will not spike improve blood sugar content in blood immediately. 

Brown rice contain chromium and other minerals, which promote effects on carbohydrate, protein and lipid metabolism. 


Chromium is an important factor for enhancing insulin activity.


Studies show that people with type 2 diabetes have lower blood levels of chromium than those without the disease.


Insulin resistance is the common denominator in a cluster of cardiovascular disease risk factors.


Therefore, patients with diabetes should also prevent the loss of chromium. 


It is recommended to eat, foods rich in chromium such as seaweed, brown rice.  


Eating brown rice more than two times in a week, can effectively reduce the risk of diabetes.


3. Yam

Yam contains Myricetin, which has hypoglycemic effect and  ameliorate insulin resistance. 

Moreover, myricetin can execute the functions including anti-inflammation, anti-oxidative stress, anti-aldose reductase, anti-non-enzymatic glycation and anti-hyperlipidemia. 


All of these functions may provide the contribution to the prevention of diabetes and diabetic related complications. 


Yam contains other essential ingredients such as magnesium, zinc, vitamins B1 and B2, can promote the metabolism of glucose in the blood, which is formed by mucin and allow slow absorption of sugar. It will inhibit postprandial glucose surge, while avoiding excess insulin secretion. 


However, yam comes under starch food category so it is not recommended to eat a lot of it.


4. Onion and garlic

Onion contain organic sulfur compound called diallyl sulfide. 


Onion improves the metabolic state of the body due to its hypoglycemic as well as hypocholesterolemic effect. 


Like brown rice, onions also contain chromium which play important role in enhancing insulin activity.


In addition, sulfur compounds can  prevent blood platelet aggregation, promote smooth flow of the blood, and helpful in eliminating the effect of free radicals.


It has to be eaten raw and avoid its excessive consumption.


Only 3 g of raw garlic i.e 2 to 3 clove per day or 50 grams of onion per day i.e (one-quarter) are needed.


5. Apple

Like yam, apple is also rich in Myricetin. 

Apples contain pectin which is a type of soluble fiber, delay the rise in blood sugar after a meal.


So people with high blood sugar or diabetes, can eat apples before meal which slow down the fluctuations of blood sugar after a meal.


6. Bitter gourd or bitter melon

Bitter gourd contain glycosides can stimulate the secretion of insulin. 

Bitter melon has a special multi-peptide class structure which is similar to insulin and helps in lowering blood sugar. 


Along with lowering blood sugar, it’s bitter fiber can solve the constipation and stimulates intestinal peristalsis.

7. Fengureek seeds

Fenugreek seeds improves glycemic control and decreases insulin resistance in type-2 diabetes.


It has favourable effect on hypertriglyceridemia too.


Take 10 grams of fengureek seeds soaked in hot water.

 
References:
 

http://www.ncbi.nlm.nih.gov/pubmed/15208835
http://care.diabetesjournals.org/content/26/12/3230.short
http://www.ncbi.nlm.nih.gov/pubmed/11021354
http://www.sciencedirect.com/science/article/pii/S2213453012000031
http://www.sciencedirect.com/science/article/pii/S0278691504002741

http://www.ncbi.nlm.nih.gov/pubmed/19839001
 

Unbiased Scientific Evidence base research for holistic health and wellness through everything natural.

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