The primary goal that every person should strive to achieve, whether they have type 2 diabetes or are healthy, is to prevent chronic diseases and improve overall health. There are many lifestyle habits and strategies that can help maintain blood sugar balance.
Many are interested in searching for the right foods to maintain blood sugar levels in the right range.
The following report reviews a list of foods that do not lead to high blood sugar and how to incorporate them into the diet.
Dark green leafy vegetables
Cabbage is abundant in essential vitamins like A, vitamin C, and K, along with minerals such as iron and calcium. With its low carbohydrate content and high fiber content, it aids in controlling blood sugar levels. Incorporate cabbage into a nourishing bean and vegetable salad or add it to soups for a delightful twist. For a burst of freshness, consider using spinach or arugula in savory sandwiches.
Spices
Some types of spices help lower blood sugar. Therefore, adding some to foods may help control blood sugar at meal times. Some hypoglycemic spices include cinnamon, turmeric, and ginger. Cinnamon can be added to oatmeal with fruit and nuts or you can simply drink ginger tea or turmeric tea.
Non-starchy vegetables
Non-starchy vegetables are high in fiber, low in carbs and blood sugar friendly. Because they are not starchy and contain a lot of fiber, they will not cause a spike in blood sugar. Some examples of non-starchy vegetables are onions, mushrooms, zucchini, cauliflower, and celery. Some fried vegetables such as onions, garlic and cauliflower can be mixed into a pasta dish.
Low-sugar fruits
Low-glycemic fruits offer a delightful sweetness without causing a sudden spike in blood sugar levels. This is primarily due to their natural composition of fructose and dietary fiber. Some excellent examples of such fruits include apples, pears, oranges, berries, and grapefruit.
Whole grains
Whole grains have a low glycemic index, setting them apart from processed and refined grains like white flour. Unlike their refined counterparts, whole grains are unrefined, preserving the valuable grain germ and bran. These components contribute to the fiber content, which aids in slowing down the release of sugar into the bloodstream.
Healthy fats
Dietary fats play a crucial role in regulating digestion by slowing down the absorption of carbohydrates into the bloodstream. By incorporating healthy fats into your meals, such as olive oil, avocado, chia seeds, flax, sunflower, and pumpkin, you can experience prolonged satiety and better blood sugar control.
Protein sources
Protein, just like fat, plays a crucial role in slowing down digestion, which in turn delays the absorption of carbohydrates into the bloodstream. Due to its longer breakdown process, protein provides a lasting feeling of fullness. A variety of foods are rich in protein, such as quinoa, beans, rice, soy products, eggs, and dairy.
Important tips
Health experts offer some tips that can be used to add more fiber to meals and snacks, as follows:
- Replace refined and highly processed grains with their whole-grain counterparts, such as oats, buckwheat, quinoa and brown rice.
- Snack on nuts and seeds, such as almonds, pistachios, peanuts, pumpkin seeds, chia seeds, and flax seeds.
- Eat fruits and vegetables without removing the peel, as the peel contains more than 30% of the fiber found in fruits and vegetables.
- Include beans, chickpeas and legumes in the diet, as they are full of fiber and protein.
