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Glucose is the energy for your body. Glucose is carried to cells in your body through the bloodstream. How much glucose your blood has is called glycemia. Glycemic is derived from glycemia, which refers to the effects of the food you eat on the level of glucose in your body. When you have diabetes, the glucose level in your blood is high, and in order to maintain the blood glucose level, you should not only take medicines and exercise, but also eat only those foods with low sugar levels. So, how do you know which foods are low in sugar and which foods are high in sugar? Well, doctors have come up with a scale called the glycemic index.
The glycemic index is a scale from 0 to 100 that ranks foods based on their sugar content. Foods with a low sugar content are ranked lower and foods with sugar are ranked higher. If you have diabetes or want to count carbohydrates so that you don’t gain weight, the 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 and those looking to control their weight. Foods ranked higher than 55 and lower than 65 have an average sugar content, so these foods can be eaten in moderation. Likewise, if foods score higher than 65 in GI, they are foods with a high glycemic content or foods with a high sugar content. You should avoid these foods if you have diabetes or prediabetics, or if you want to lose weight.
If you want to learn more about low sugar foods or low glycemic index foods, here’s a list of 8 foods that are completely safe.
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Whether you have type 1 or type 2 diabetes, in no state can your body use insulin to convert glucose into 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, the blood sugar level is significantly lowered. Avocados have also been found to reduce the risk of developing metabolic syndrome. Metabolic syndrome refers to the different factors that lead to diabetes.
2. Fish
Protein does not react with blood sugar. Therefore, if you are at risk for high blood sugar, you should include a lot of protein in your diet. Fish is not only low in sugar, but also contains a lot of protein. Therefore, if you have high blood sugar, you should include fish in your diet. Another benefit of eating fish is that it contains omega-3 fatty acids. Omega-3 improves adiponectin levels, a hormone that improves insulin sensitivity and lowers the risk of developing diabetes. Try to eat 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 the sugar content. Studies have shown that garlic and onion help lower blood sugar. Garlic and ginger are not only good for diabetic patients, but also for heart patients. Ginger and garlic are said to lower blood sugar, lower bad cholesterol and maintain blood pressure. Ginger and garlic are good for heart health.
4. Sour cherries
Tart cherries measure low on the glycemic index, which is why tart cherries are completely safe for pre-diabetes or diabetes. Tart cherries contain a substance called anthocyanin that is good for preventing diabetes and obesity. The only fruit that has a lower glycemic index than tart cherries is grapefruit. Sour cherries are a good substitute for sweet fruits such as bananas, mangoes and apples.
5. Leafy vegetables Vegetables
Leafy vegetables (lettuce, kale, spinach, kale, etc.) and green vegetables (cabbage, broccoli, etc.) are not only rich in minerals and vitamins, but also contain antioxidants and dietary fiber. Fiber and antioxidants are good for lowering blood sugar. Vitamin A and magnesium can significantly lower blood sugar, and interestingly, green vegetables are good sources of vitamin A and magnesium. Whether you want to prevent or manage your diabetes, you should include plenty of green vegetables. Studies have shown that eating green, leafy vegetables daily can reduce the risk of type 2 diabetes by 14 percent.
6. Chia seeds
Chia seeds measure 1 on the glycemic index. Therefore, you don’t have to worry about your blood sugar levels when you eat chia seeds. In addition, chia seeds contain fiber, antioxidants, omega-3 fatty acids and calcium, which are good at lowering blood sugar. Chia seeds also contain healthy fats that help lower LDL cholesterol and triglyceride levels.
7. Blueberries And Blackberries
Blueberries and blackberries, both are around 40 on the glycemic index. That is why you can eat a lot of blueberries and blackberries without having a negative effect on your blood sugar. Blueberries and blackberries contain a substance called anthocyanins that prevents blood sugar spikes and improves insulin sensitivity in those who have developed insulin resistance due to diabetes.
Conclusion
To control diabetes, reverse pre-diabetes, or lower your risk of developing diabetes, eat foods that are low in carbohydrates and sugars. You should eat foods below 55 on the glycemic index. That said, 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 need to choose foods below 55 on the glycemic index. While foods with a low glycemic index will not raise your blood sugar, these foods are not enough if you have diabetes. You will also need to use herbs that can flush sugar from your blood.
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