There are days when your blood sugar levels just won’t reach normalcy and you feel the need to skip a meal in hopes of regulating it.
Little do you know, skipping meals can actually further increase your blood sugar levels.
Instead of skipping a meal, change your diet up and avoid high glycemic foods, particularly foods that contain fructose, glucose, and sucrose.
If you can’t totally avoid them, at least limit your intake. A Low GI (Glycemic Index) diet helps lower and normalize blood sugar.
There is a wide variety of low glycemic foods that you can choose from. In this article, we will provide you low GI foods that can aid in quickly normalizing your blood sugar.
Blood sugar (also referred to as blood glucose) is the primary sugar that is found in the blood. Blood carries glucose and distributes it throughout the body cells.
This is practically where the body gets all its energy from. When we eat, the foods we consume turn into glucose (sugar).
During this process, our pancreas is expected to release insulin, a hormone that helps glucose enter our cells and break down into energy.
Sometimes we consume too much sugar that doesn’t match our insulin release, this causes excess sugar to stay inside the blood as they fail to enter the cells.
Once the blood sugar levels become too high, serious problems can develop. Diabetes is a very common disease that is caused by high blood sugar.
Diabetes has different types, depending on the severity. A lot of people easily disregard diabetes and leave it untreated because it appears to be ‘not that serious’.
However, all kinds of diabetes are serious and should not be left untreated. Diabetes is incurable, but it can be managed.
A Low GI diet plays a major role in maintaining blood sugar levels normal.
If you are a person who has diabetes, fluctuating blood sugar, or if you just have troubles with maintaining a normal blood sugar level in general, the foods listed below are for you.
Foods that help normalize blood sugar
Eggs contain very little to no carbohydrates and don’t raise blood sugar. Egg hardly influences blood sugar levels due to its nutrient content, which makes it a fitting food for people who suffer diabetes or high blood sugar.
Eggs are especially great because they’re easy to cook and can reduce cravings.
There are plenty of ways you can prepare an egg: you can go for an omelet, a quiche, or you can poach it and pair it with roasted veggies.
Keep in mind that eggs must still be eaten in moderation as they contain cholesterol. It’s best to pair it with vegetables like sweet potatoes and asparagus.
Albeit unclear, there are studies that suggest that cinnamon can indeed aid in normalizing blood sugar. However, it wouldn’t hurt to add a little bit of cinnamon to your daily diet.
Try to observe whether or not it makes you feel better if you see any improvement in your blood sugar levels. You can sprinkle a little on your oatmeal or add a teaspoon to your herbal tea.
Nuts like almonds, pecans, cashews, pistachios, walnuts, macadamias, etc. are great snack alternatives for people with blood sugar troubles.
These nuts have very low scores in the Glycemic Index, ranging from 0 to 20.
Nuts are also highly effective in lowering blood sugar and can aid in increasing insulin sensitivity, which is great for people who suffer prediabetes.
Avocados have very low scores on the glycemic index. They also contain essential fatty acids that play a major role in maintaining healthy and normal blood sugar.
Avocados are also known to increase insulin sensitivity, lower cholesterol, and reduce cravings.
This food is what nutritionists would call “good sugar” and is a great alternative for regular dessert snacks like candy and chocolate bars.
Fish Rich in Omega 3
Omega 3 is another essential fatty acid that can improve the body’s ability to repair on its own. Fish like tuna, mackerel, trout, salmon, and halibut are perfect examples.
They’re not only rich in omega 3 but also in protein and healthy fats. These fish do not raise blood sugar.
Instead of going for white rice, white bread, or pasta, choose to indulge in these protein-rich fish. Simply season them with salt and pepper, maybe even a lemon, and bake in an oven until cooked.
Legumes are low in fat and calories, and high in protein and fiber. They can help lower the risk of serious health conditions like heart problems.
Beans, lentils, and chickpeas are great for minimizing blood sugar fluctuation and reduce cravings.
Vinegar contains acetic acid which can help increase insulin sensitivity and lower blood sugar levels.
Leafy vegetables have low scores on the glycemic index. They are also high in fiber and Vitamin A which can help reduce blood sugar and prevent your diabetes from getting worse.
Vegetables like lettuce, spinach, kale, collards, and turnips are great examples. You can make a salad or blend them into a green juice.
Unlike other fruits, berries like blueberries and blackberries will not increase your blood sugar. These berries help boost insulin resistance and improve digestive performance.
Berries are great snacking alternatives. Instead of going for crackers or cookies, just munch on berries and you’re good.
You can look for smoothie recipes online that include these berries.
Whole grains like quinoa and millet are low in carbohydrates, unlike white grains. They are also rich in fiber and can help normalize blood sugar.
White grains can promote blood sugar spikes so avoid them and choose whole grains as much as possible. If you’re planning to imitate recipes online, be extra vigilant and scrutinize the ingredients carefully.
Make sure you don’t choose a recipe that includes an ingredient that’s high in carbohydrates. You may also check out this list of foods and drinks that are suitable for diabetics.
If you do not observe any improvement in your condition despite going on a Low GI diet, it is best to consult your doctor.
For more information on how to lower your blood sugar level or the consequences of diabetes, read the articles linked below.