Glucose is the energy for your body. Glucose is carried to the cells in your body through the bloodstream. How much glucose your blood has is referred to as Glycemia. Glycemic is derived from glycemia, which refers to the effects of the food you eat to the glucose level in your body. When you have diabetes glucose levels in your blood are high, and in order to maintain the blood glucose levels, you not only need to take medication and do exercise but also eat only those foods that have low sugar content. So, how do you know which food has low sugar content, and which food had high sugar content? Well, doctors have devised a scale called the Glycemic Index.
Glycemic Index is a scale measuring 0 to 100 where foods are ranked according to the sugar content. Foods with low sugar are ranked lower, and foods with sugar are ranked higher. If you are a diabetic or want to count carbs so that you don’t gain weight, Glycemic Index will help you a lot. Foods that are lower than 55 in the GI are generally referred to as low glycemic foods. These foods are safe for diabetics as well as those who want to control weight. Foods that are ranked higher than 55 and lower than 65 have medium sugar contents, thus these foods can be eaten in moderation. Likewise, if foods rank higher than 65 in GI are high glycemic foods or foods with high sugar content. You should avoid these foods if you are diabetics, prediabetics, or want to lose weight.
If you are interested in learning about foods with low sugar content, or the foods that rank low in Glycemic Index, here is a list of 8 foods that are perfectly safe.
Whether you have type 1 or type 2 diabetes, in noth condition your body cannot use insulin to comvert glucose to energy. This condition in the body is called 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 does not react with blood sugar. Therefore, if you are under the risk of high blood sugar, you will have to include a lot of protein in your diet. Fish not only has low sugar content but is also high in protein. Therefore, if you have a 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 flavor your food without worrying about sugar content. Studies have found that garlic and onion help to lower blood sugar levels. Garlic and Ginger are not only good for diabetic patients but also for heart patients. Ginger and garlic are said to lower blood sugar levels, lower bad cholesterol, and maintain blood pressure. Ginger and garlic are good for heart health.
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 a 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 vegetables (lettuce, kale, spinach, collards, etc.) and green vegetables (cabbage, broccoli, etc.) are not only minerals and vitamin-rich but also contain antioxidants and dietary fiber. Fiber and antioxidants are good to reduce blood sugar levels. Vitamin A and magnesium can substantially reduce sugar in your blood, and interestingly, green vegetables are good sources of Vitamin A and magnesium. 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 measure 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.
In order to manage diabetes, reverse pre-diabetes, or lower the risk of developing diabetes, you have to eat food that is low with carbohydrate and sugar levels. You have to eat foods that measure less than 55 on the glycemic index. Having said that carbohydrates are still important as they provide energy. The main idea is to eat carbohydrates in moderation. Whether you want to control blood sugar or weight, you will have to choose foods that rank lower than 55 in the Glycemic Index. While low glycemic index foods do not raise your blood sugar, these foods are not enough if you have diabetes. You will also have to include herbs that can flush sugar from your blood.