With the tremendous variety of foods available, many of us find it challenging to keep our blood sugar at appropriate levels but maintaining proper blood sugar control is integral to safeguarding our well-being and controlling diabetes and its effects on our overall health. With diabetes, the body does not effectively use its insulin or is unable to produce enough insulin.
This allows glucose to build up, which can then cause significant issues throughout the body, including pain and inflammation, as well as severe fatigue and heart disease. Consuming foods to lower blood sugar can provide a form of physical therapy and pain management that can, in turn, lead to a happier and healthier life. The glycemic index (GI) rates how various foods affect blood sugar levels. Highs and lows in blood sugar levels are less likely to occur when the food is slowly absorbed, thereby maintaining a healthy, steady glucose level. Foods with low-to-medium GI measurements are best for people needing to maintain control of their blood sugar levels. Consider incorporating into your diet these 9 foods to lower blood sugar levels and boost your health and energy.
1. Pumpernickel or Whole Wheat Bread
Less processing results in healthier bread because the processing removes fiber which helps control blood sugar levels. Pumpernickel and whole wheat bread that is stone-ground are less processed than regular whole wheat.
2. Most Fruits
Most fruits (excluding pineapples and melons) are high in water and fiber, which balances against the fructose. However, their GI score increases as they ripen, and since the skins and seeds are removed with juicing, fruit juices score remarkably high on the GI.
3. Sweet Potatoes and Yams
Yams and sweet potatoes have very low GI scores and high nutritional value, with significant fiber throughout the entire vegetable, providing steadier absorption and helping to control glucose levels.
4. Oatmeal and Oat Bran
Oats have a low GI score and also contain B-glucans, both of which provide glucose control and insulin control.
5. Most Nuts
Nuts, especially whole and minimally processed, are excellent sources of fiber and other nutrients.
Legumes, including lentils, chickpeas, peas, and beans, contain fiber and complex carbohydrates, as well as protein. They score very low on the GI and aid in the control of glucose.
Garlic assists the body in the use of insulin secretion and sensitivity and has long been used in cooking and traditional medicines for many physical conditions.
8. Cold-Water Fish
Fish do not contain carbohydrates and may benefit in preventing and controlling diabetes.
Though the reason is uncertain, plain yogurt (not sweetened or flavored) seems to be the only dairy product that helps reduce the risk of diabetes.
If, after enriching your diet with the above foods, you need additional help, contact 1 on 1 Physical Therapy in Asheville NC for your physical therapy needs.