Diabetes means lack of insulin in one’s body or incapacity to use it correctly. High blood sugar can cause many fatal health problems. Some foods, however, help to control the same. Through GI one can know the effects of specific foods on blood sugar level. A healthy diet is very important to control diabetes.
Whole Wheat Bread – These pieces of bread possess 55% lower rank on the GI scale than regular bread. According to researchers, spelt and rye causes low initial glycemic responses. These ancient wheat types like emmer, einkorn, pumpernickel, stone-ground whole wheat bread have more fiber that slows digestion and controls blood sugar level.
Fruits – Mostly fruits have low GI scores of 55 or lesser. The ample natural water and fiber balance the fructose level. However, as the fruits ripen, the sugar level increases. Researchers say that eating whole fruits like blueberries, grapes, apples control type-2 diabetes.
Legumes – Legumes like beans, peas, chickpeas, lentils etc. have lower GI scores and their fiber helps to control diabetes. These are good sources of nutrients. But avoid ready-made legume products like syrups, sauces, marinades etc.
Sweet Potatoes & Yam – These potatoes have lesser GI scores than regular potatoes and are very nutritious. Researchers say that the skins possess more fiber than the flesh and help to control diabetes.
Oatmeal & Oat-bran – Oats contain B-glucans that stabilizes glycemic control, balances insulin responses and sensitivity, reduces glucose and blood lipids. Doctors also prescribe oatmeal as a good diet for diabetic patients.
Nuts – Most nuts are rich in proteins, dietary fiber, unsaturated fatty acids, antioxidants, vitamins, minerals and flavonoids which are good for health. Unprocessed whole nuts have lower GI rates and thus beneficiary to control blood sugar level.
With these foods at proper quantity in a regular diet and little exercises can control diabetes to great extent.
