Glycemic is related to the effects of foods on your blood sugar levels. The word is derived from glycemia, which refers to the amount of glucose in your body. In order to avoid diabetes or keep your blood sugar levels down you need to eat food low in sugar content. Glycemic Index is a scale that measures the sugar content of food in the scale of 0 to 100. Anything under 55 is a low glycemic food, food that measures 55-65 is medium glycemic food, and anything higher than 65 is hig glycemic food.
Diabetes is a condition where your body develops insulin resistant resulting in high sugar levels in the bloodstream. Diabetes is often considered a mother of disease because if you have uncontrolled diabetes you will develop various complications like vision problem, kidney problems, liver problems, heart disease, etc. If you are under the risk of diabetes or are already battling with diabetes, here is a list of 10 foods with the low and medium glycemic index.
In diabetic condition, your body develops insulin resistance. However, polyunsaturated fatty acids and monounsaturated fatty acids found in avocados improve insulin sensitivity. Thus, reducing blood sugar levels substantially. Avocados are also found to reduce the risk of developing metabolic syndrome. Metabolic syndrome refers to the various factors that lead to diabetes.
Protein builds your muscles and maintains and repairs cells. However, protein does not react with blood sugar; when you eat protein it will not impact your blood sugar levels. If you have high blood sugar levels, you can eat a lot of protein without worrying about your blood sugar levels. Furthermore, eating protein also makes you full and content for longer period of time, thus reducing your food cravings.
Fish is one of the great sources of protein. If you have high blood sugar level, you will have to include fish in your diet. Another benefit of eating fish is because it contains omega-3 fatty acids. Omega-3 improves adiponectin level, a hormone that improves insulin sensitivity and lowers the risk of developing diabetes. Try eating salmon, albacore tuna, mackerel, trout, and halibut.
3. Garlic and Onion
Garlic has zero carbohydrates and no sugar content. You can add a lot of garlic to flavour your food without worrying about sugar content.
Studied have found that garlic and onion help to lower blood sugar levels.
4. Sour Cherries
Sour cherries measure low on the glycemic index, therefore, sour cherries are perfectly safe for pre-diabetes or diabetes. Sour cherries contain a compound called anthocyanin which is good to prevent diabetes and obesity. The only fruit that scores lower glycemic index than sour cherries is grapefruit. Sour cherries are a good substitute for sweet fruits like bananas, mangoes, and apples.
5. Leafy Greens Vegetables
Leafy greens vegetables like lettuce, spinach, collards, kale, Swiss chard, and turnip greens are high in fiber and antioxidants. Fiber and antioxidants are good to reduce blood sugar levels. Green vegetables also contain magnesium and vitamin A, which lower blood sugar level. Whether you want to avoid diabetes or manage your diabetes, you have to include a lot of green vegetables. Studies have found that eating green leafy vegetables every day can reduce the risk of Type-2 diabetes by 14 percent.
6. Chia Seeds
Chia seeds measures 1 on the glycemic index. Therefore, if you eat chia seeds you do not have to worry about your blood sugar levels. Furthermore, chia seeds contain fiber, antioxidants, omega-3 fatty acids, and calcium, which are good at reducing blood sugar levels. Chia seeds also contain healthy fats that help in lowering LDL cholesterol and triglyceride levels.
7. Blueberries And Blackberries
Blueberries and blackberries, both rank around 40 on the glycemic index. Therefore, you can eat a lot of blueberries and blackberries without having any adverse effect on your blood sugar levels. Blueberries and blackberries contain a compound called anthocyanins that prevents blood sugar spike as well as improve insulin sensitivity in those who have developed insulin resistance because of diabetes.
8. Almonds And Other Nuts
Nuts like almonds and cashew have low score on the glycemic index. Almond measures 0 on the glycemic index, where as cashew scores 22, which is still lower than a lot of other foods. Nuts like almond, cashew, walnuts have been found to regulate blood sugar and stop sugar spikes in diabetes and pre-diabetes. In one study, it was found that those who eat 2 ounces of almonds every day have lower glucose level. Nuts improve insulin sensitivity.
Eggs are notorious for increasing cholesterol level, however, studies have shown that eggs does not raise bad cholesterol. If you have pre-diabetes or diabetes, you can eat eggs everyday because they protein rich food with 0 score on the glycemic index.
Studies have shown that drinking coffee regularly lowers the risk of Type-2 diabetes by 10 percent. So if you are pre-diabetes or diabetes, you can start drinking coffee and in the mean time lower your blood sugar levels. However, make sure you do not use refined sugar or cream in your coffee.
In order to manage diabetes, reverse pre-diabetes, or lower the risk of developing diabetes, you have to eat food that is low